The method of breathing during exercise, breathing, is our innate ability, and we breathe all the time. Exercise requires practitioners to master the correct breathing methods, otherwise dizziness, nausea, premature fatigue and other phenomena will easily occur. Let's share the breathing methods during exercise.

Breathing method during exercise 1 synchronous breathing method

Is to do an action, breathe once, and breathe with the action. There are two introductions,

(1) This method can be used when we are doing the practice of general heavy-load supine posture, or when we need to fix the shoulder strap and the chest and abdomen. When the muscles contract, we can hold our breath quickly and then exhale quickly, and when the muscles stretch, we can exhale slowly.

(2) When we practice under light load and concession, we can adopt the opposite method to the above method, that is, inhale quickly when muscles contract and exhale slowly when muscles stretch. Inhale quickly and forcefully and exhale slowly and deeply.

Asynchronous respiration

(1) several actions in one breath.

Pause after several actions in a row and take a deep breath. After a few more moves, breathe again. This method can be used at the beginning of training, when we are relaxed, fast and energetic, or when we are doing warm-up activities.

(2) One action and several breaths

When we want to break through our limits, and then do a heavy load (more than 90% of the weight we can bear) or the body is close to fatigue. We can use this way of breathing. Adjust our breathing so that we can try to finish the exercise again.

Adjust breathing freely,

When we do low-intensity training in the gym, our breathing is often freely adjustable. Generally speaking, don't worry so much. Breathe as you like and do as you like.

Matters needing attention

Inhale deeply before training, then hold your breath until the training action is completed, then exhale and start the next breathing and training.

Breathing method during exercise 2 synchronous breathing method

Breathe every time you do an action, and breathing is done during the action.

1. When the muscles contract, hold your breath instantly and exhale quickly, and when the muscles stretch, inhale slowly. Generally, this breathing method is used when the load is heavy, the action is carried out in supine position, or the shoulder strap and chest and abdomen must be fixed. For example, when doing "wide push behind the neck", "supine push" and "leg lift". In chest exercises, in order to reach the requirements of keeping your chest as high as possible and sinking your shoulders, you are allowed to take deep breaths, such as "supine birds", but you must hold your breath for a short time and exhale.

2. Breathe in quickly when muscles contract, and exhale slowly when muscles stretch. This way of breathing is contrary to the above formula. It is fast and powerful when inhaling and slow and long when exhaling. Generally used for light load and concession exercises. For example, when doing "dumbbell bending" and "bird standing". This method emphasizes the concentration of ideas.

Asynchronous respiration

Breathing frequency is not equal to the number of exercises, and breathing is carried out in the interval of exercise.

1, several actions in one breath. Pause after several consecutive actions, take a breath, and then take another breath after several consecutive actions. This method is often used at the beginning of a training, when it is light, fast and energetic, or when doing warm-up activities. For example, when doing "push-ups" and "parallel bars arm flexion and extension".

2. Breathe several times at a time. When you are overloaded (more than 90% of the weight you can bear) or your body is close to fatigue, adjust your breathing so that you can try to complete another action exercise. For example, when doing barbell squats and leg lifts. This way of breathing emphasizes overload training.

Free regulated breathing

In low-intensity training, breathing can often be adjusted freely. Heel lifting, jogging and cycling are usually used to breathe in this way.

In short, the breathing style in bodybuilding exercises should change with the movements. Correct breathing not only plays the role of "oxygen supply", but also can fix the shoulder strap, which plays an important role in adjusting posture and assisting in completing movements.

Do abdominal breathing often.

First, to do abdominal breathing well, we must first have a good standing posture. Bowing your head will compress the chest and abdomen, making the inspiratory volume smaller, and it is difficult to squeeze the diaphragm and core muscles; Try to keep your feet shoulder-width apart and keep your upper body straight. Imagine that your spine is gradually elongated, extending from the top of your head to the sky. Many people's shoulders get tense easily. You might as well jump up and turn your shoulders so that they hang naturally at your sides.

Second, gently inhale a little air, put your hands on your chest and abdomen respectively, then slowly, deeply and gradually close your abdomen and exhale through your mouth. You will feel the diaphragm naturally relax and rise, and expel the air from your abdomen and chest. If it is done well, the hand placed on the abdomen will be recessed with the abdomen, while the hand placed on the chest will only be slightly pressed in or even unchanged.

Third, try to spit out the air as clean as possible, then inhale slowly from the nose, and pay attention to the abdomen while inhaling, so that the abdomen will slowly expand with the inhalation of air, and you will feel the tension of the diaphragm gradually increase and contract, and the air will be introduced from the abdomen and gradually fill the whole abdomen and chest. If you master the technique of abdominal breathing, the hand placed on the abdomen will move with the introduction of air and the swelling of the abdomen, and the hand placed on the chest will float slightly, or the style will not move.

4. Repeat steps 2 and 3 several times to experience the feeling of active exhaust and relaxing inhalation, and feel the movement of chest and abdomen. If it doesn't go well, re-check whether your upper body is upright and whether your inhalation and exhalation are slow and deep. Put your mind on the abdomen, initiate from the abdomen, and guide the air to be discharged and inhaled through the nose and mouth.

Breathing method during exercise 3 Pay attention to synchronous breathing of nose and mouth.

In the quiet state and slight activity state, the human body needs less oxygen, which can be met only by breathing through the nose, and also meets the health requirements. However, during strenuous exercise, the human body's demand for oxygen is several times higher than that at rest. At this time, if it still breathes through its nose, then the oxygen intake from the outside can't keep up with the body's sports needs. Therefore, it is necessary to breathe through the nose and mouth at the same time, so that the body can easily absorb more yang from the outside and reduce the burden on the respiratory muscles.

Pay attention to the depth of breathing.

Teenagers and children have weak respiratory function, which is generally manifested as fast breathing frequency and shallow breathing depth during exercise. If you don't master the correct breathing method and pay attention to the breathing depth, you will breathe shallow and fast during long-term strenuous exercise, which will affect the ventilation of the lungs, make your chest uncomfortable, and make it difficult to breathe, which will affect your sports performance. Increasing the depth of breathing, especially deep breathing, is helpful to meet the body's demand for oxygen to the maximum extent and improve the exercise effect.

Pay attention to the coordination of breathing and movement.

The breathing rhythm of durable running is generally three steps and one breath, so it is easier to run by keeping the breathing depth and uniform speed. In the movement of expanding chest, stretching and lifting arms, the chest will generally expand and the pressure in the lungs will decrease. At this time, you should cooperate with inhalation, and the opposite action should cooperate with exhalation, which is conducive to the reasonable coordination of body movement and respiratory function.

Protect the health of respiratory organs

Pay attention to respiratory hygiene during exercise and fitness, avoid exercising in dusty places or places with serious air pollution, and try to avoid running in the wind when there is wind to protect the health of respiratory organs.