When doing equipment strength training in the gym or at home, to achieve good results, we should not only have standard posture, but also have correct breathing methods. Next, I collected the strength fitness breathing method, welcome to check it out.

Strength fitness breathing method

People who often do strength exercises, especially those who have a certain level of training and a large amount of training, sometimes have dizziness or even headache during the strength training process or just after the action. Headache is neurological, as if under a spell. This dizziness is short-lived and will disappear in a few seconds, but the headache is often more serious, and it will appear as long as you do strength training. Many trainers are worried and wonder if they will have abnormal blood pressure or more serious problems because of exercise.

In fact, in the process of strength training, dizziness or headache is caused by temporary hypoxia in the brain, which is caused by incorrect breathing methods during strength training. The brain is one of the most unbearable parts of the human body. People can live for a few days to dozens of days without eating or drinking, but suffocation and lack of oxygen can kill people for a few minutes. The oxygen the brain needs passes through the blood. Arteries are transported, and arteries reach the brain from the chest and neck. Normal arteries and blood vessels are very elastic, and the pressure (blood pressure) pumped by the heart to the flowing blood can ensure the blood to reach the brain.

When carrying out strength training, the situation will change, especially when carrying out repeated free weight training, such as squat, hard pull, bench press, etc., the muscles are highly tense, and the spine needs certain chest pressure to maintain stability. At this time, athletes will naturally inhale first, and then hold their breath, so that the chest cavity can be inflated to fix the spine, which is conducive to maximizing strength. However, the increase of chest pressure caused by holding breath may squeeze arterial blood vessels with muscle contraction, making the diameter smaller and the blood flow reduced. In this way, the blood flowing to the brain may carry less oxygen than needed, which may lead to dizziness. Headache is mainly caused by insufficient breathing and oxygen intake during training, which leads to hypoxia in the brain. Headache is more dangerous than dizziness, and long-term hypoxia can cause nervous headache symptoms.

As for whether the temporary lack of oxygen in the brain will cause harm to the body, it depends on the specific situation. People with cardiovascular diseases such as hypertension should absolutely avoid holding their breath when exerting their strength. For healthy exercisers, it is generally recommended to keep breathing and not hold your breath. However, in training, when the negative weight is above 90% of the weight limit or the last one or two movements are performed in each group, both the body and the brain need enough oxygen, and the body needs to be fixed, so it is inevitable to hold your breath for a short time. So the correct way is to hold your breath or exhale when you exert yourself, and don't inhale too much. After you have passed the limit, you should start exhaling immediately and decompress in a controlled way. Inhale when restoring. As long as it is properly mastered, there will generally be no adverse reactions.

Several correct ways of breathing

1, synchronous breathing

Synchronous breathing means breathing once every time you do an action, and breathing is completed during the action.

Specific methods:

1. Exhale quickly when muscles contract, and inhale slowly when muscles stretch. 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.

2, asynchronous breathing

Asynchronous breathing means that the breathing frequency is not equal to the number of exercises, and breathing is carried out during the interval of exercise.

Specific methods:

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.

3, freely adjust breathing

Free regulated breathing refers to the free regulated breathing commonly used in low-intensity training. Heel lifting, jogging and cycling are usually used to breathe in this way.

Action example

1, lying down and playing the bell.

Breathe during barbell lowering (arm abduction and chest expansion), but not too much. Because as you stretch your chest muscles when you put them down, your chest will expand, which is the best time to inhale. At the bottom, hold your breath and start pushing the barbell. Exhale should be used in the lifting process of barbell (shrinking arms and chest). Exhale gradually through your teeth, not too fast, and control the time to finish breathing just at the top of the action.

Step 2 push-ups

Inhale in prone position (arms abduction and chest expansion) and exhale in support position (arms adduction and chest adduction). The reason why many people have disordered breathing during push-ups is because this is a relatively small exercise and requires a short and fast breathing rhythm.

Step 3 squat down

At the same time, hold out your chest and relieve the pressure on your lower back. Exhale should accompany the whole standing-up phase. (If you stand up too fast, exhale short and fast; If you deliberately control the speed, stand up slowly and exhale slowly.

skill

1. Holding your breath during heavy load strength training can improve your strength, but it will increase the pressure in the chest, hinder blood circulation, and lead to cerebral anemia. Therefore, it should be used reasonably under the supervision of the coach.

Teenagers should not hold their breath when practicing strength. Exhale at a constant speed in the exertion stage and inhale at a constant speed in the relaxation stage to keep the coordination between action and breathing.

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