Method 1: Exhale in the forced phase and inhale in the playback phase. This kind of breathing method (exhaling forcibly and inhaling during playback) is adopted by most people, praised by many coaches, and widely used in teaching. It is also recognized as a "standard" breathing method by most people. Suitable for beginners and slightly light strength training.
Method 2: Hold your breath in the first half of the exertion stage, exhale quickly in the second half, and inhale in the playback stage. This method focuses on the process of holding your breath, which can effectively increase the intra-abdominal pressure of the trainer and help the trainer complete greater weight. This breathing method is suitable for heavy training.
Method 3: Inhale in the forced stage and exhale in the playback stage. This method is just the opposite of the above two methods, which is helpful to improve the speed of muscle centripetal contraction (forced process) and make muscle centrifugal contraction (action playback process) play a better role. This breathing method is more suitable for moderate weight training, combining explosive force (rapid muscle contraction when exerting force) with concession (deliberately slowing down when playing back).
Method 4: Asynchronous breathing. It means breathing several times in a row. This breathing method is suitable for training light or medium weight "speed strength" and "endurance strength"
Method 5: regulating breathing. This breathing is an extension of Method 2. When using heavy weight training, the breathing level method is adopted. 1 Before the action starts, take a few breaths in advance, and then complete the action with "Method 2" breathing method 1. Adaptation: heavy training, or when the muscles reach the fatigue limit.
Extended data:
Breathing refers to the process of gas exchange between the body and the external environment. People's breathing process includes three interrelated links: external breathing, including lung ventilation and lung ventilation; Transport of gas in blood; Internal respiration refers to the gas exchange between tissues and cells and blood.
When normal adults are quiet, it is best to breathe for 6.4 seconds at a time, and the amount of gas inhaled and exhaled each time is about 500 ml, which is called tidal volume. When people inhale hard until they can't breathe any more; Then exhale hard until you can't breathe any more. At this time, the amount of exhaled gas is called vital capacity.
Normal adult male lung capacity is about 3500-4000 ml, and female lung capacity is about 2500-3500 ml. A breath is divided into three parts: exhaling, holding your breath and inhaling.
References:
Baidu encyclopedia-breathe