Many novices can't find a scientific breathing method, which makes it more and more difficult to breathe during exercise, so that they finally give up practicing. Next, I will introduce three common breathing methods to help you concentrate when you finish your movements and prevent sports injuries. First, the synchronous breathing method takes a breath every time you do an action, and breathing is completed 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 achieve the practice requirements of holding out the chest and sinking the shoulders as much as possible, deep inhalation is allowed, such as "supine birds", but the breath holding time must be short and the exhalation should be ejected. 2. Breathe in quickly when muscles contract, and exhale slowly when muscles stretch. This breathing method is just the opposite of the above formula. Inhale quickly and forcefully, and exhale slowly and long. Generally used when the load is light or the convention gives in. For example, when doing "dumbbell bending" and "bird standing". This breathing method emphasizes concentration. Second, asynchronous breathing The breathing frequency is not equal to the number of exercises, and breathing is carried out during 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 breathing method is often used at the beginning of a training, when you are light, fast and energetic, or when you are 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 breathing method emphasizes overload training. Thirdly, freely regulated breathing is often used for low-intensity training. Heel lifting, jogging and cycling are usually used to breathe in this way. In a word, the way of breathing during exercise and fitness should change with the movement. 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. Above: Xinzhuang Race Treadmill Massage Chair Monopoly Exhibition Center (No.369, Xinzhuang Road, Minhang District, Shanghai, near the exit of Xinzhuang Subway 1 Line South Square).

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