How to breathe during squat training has always been a big controversy. Some people think that "inhaling when squatting and exhaling when getting up" is a good way to reduce the peak blood pressure when squatting, and it can also reduce the probability of cerebrovascular accidents during training. This proposal is actually a misunderstanding of the relevant mechanism. They exaggerate the incidence of cerebrovascular diseases related to exercise, but underestimate the incidence of a very common orthopedic disease.

People who insist on "Inhale when squatting and breathe when getting up" believe that the pressure in the chest and abdomen will also act on the cardiovascular system of the trunk, and this increase in pressure will be transmitted to the head through blood vessels, which may lead to accidental cerebrovascular injury. However, this kind of worry seems unnecessary, and they ignore several facts. Most importantly, if the pressure across a diaphragm will damage the diaphragm, there must be a pressure difference, that is, the pressure on both sides of the diaphragm must be different, otherwise the diaphragm will not break. When we do squats, when we use flat breathing, the overall pressure increases, and there is no pressure difference at any boundary.

1. When inhaling: coccyx is folded; When breathing: coccyx is open.

2. When inhaling: only inhale through the nose; When exhaling: You can exhale through your nose and mouth.

3. Squat and hold your breath, that is, you can hold your breath in your chest when you exert yourself, and exhale when you relax.

Squat movement standard

You need to have a correct standing posture before you start squatting. Your feet are at a 30-degree angle and open naturally. The distance between the feet is slightly larger than the shoulder width. To squat, the upper body can't bend, and you need to lean forward slightly. Knee joints and toes move in the same direction. Put your hips back, just like you are doing shit in the back. Squat strength requires the upper thigh to reach the level or slightly below the level. There is no requirement for arms, but eyes should look straight ahead to avoid cervical curvature. Actions should be carried out at a uniform speed and maintain good coordination.

When doing squats, there are also many places that need attention to avoid adverse effects on health. Squat movement must maintain the correct posture, but it is also easy to cause damage to joints. Therefore, we should grasp the intensity when exercising, and do not overdo it. It is easy to cause joint injury during exercise. If joint pain occurs, you need to stop exercising immediately, otherwise it will lead to more serious symptoms. Need to go to the hospital for treatment if necessary.