In order to strengthen heart and lung function, use this fitness training menu! Respiratory muscle is one of the few muscles in the human body that has both voluntary muscles (muscles that can be controlled by consciousness) and involuntary muscles (muscles that can be controlled by autonomic nerves but not by our consciousness), and also has functions that can be controlled by autonomic nerves and involuntary nerves. Therefore, we can use the principle of training muscles to exercise them, which is called resistance training. But the difference is that, in general, skeletal muscles are usually trained with tools (such as weight and elasticity) that can produce strength in a single direction, and most respiratory muscles are wrapped in the membrane on the wall of our chest and abdomen like balloons. We must increase the air pressure to exert pressure on these muscles in order to achieve the effect of "helping respiratory muscles to do resistance training". Respiratory trainers on the market provide pressure to train respiratory muscles by increasing resistance. By reducing the size of the passage through which air can pass during breathing, the resistance during breathing is increased or decreased, and the muscles that control the expansion or contraction of the chest cavity are urged to exert greater strength. In this way, these muscles can be trained and strengthened.
You can feel the contraction and expansion of your chest when you breathe. We invited Allen, a male fitness coach from ACED Fitness Company in the UK, to give us a demonstration to see how to add respiratory muscle strength training to our normal training. Coach Allen provides a simple fitness menu here, from bare hands to equipment, from anaerobic to aerobic. Of course, equipment training, such as pull-ups, can be done in the gym or on the horizontal bar in the park, but rowing machines are not common at home and can be replaced by aerobic training such as skipping rope. Basically, this is a reference menu, which you can adjust and change according to your own conditions.
Allen Coach specializes in body adjustment, weight training and boxing experience. World Gym Personal Coach My Fitness Neihu Store Coach ace Fitness UK Flagship Pavilion Personal Coach Certificate Punch Boxing International Fitness Boxing and Kick Boxing Learning AFAA Weight Training Coach.
Allen coach reference menu (increase or decrease the number of groups or change the training movements according to personal circumstances)
-Warm-up cardio-pulmonary training with respiratory trainer (group 5-10)- Push-ups 10, lower abdomen 10, lower leg 10- Inter-group training with respiratory trainer (group 5-10)- Push-pull/push. Pay attention to exhaling slowly and thoroughly, and then inhale as much air as possible in one breath. During warm-up training, pay attention to the trainer's impedance not to be too high, and adjust it to a lower intensity than formal training to fully achieve the warm-up effect (the adjustment range can depend on the personal acceptance, and it will be easier during training).
1 push-ups 1 Support your body with two toes, with your hands straight and slightly wider than your shoulders. 2. Inhale, slowly lower your body, touch the ground, and hold this position for 3 seconds. 3. Exhale slowly and push back to the starting position.
2 roll belly 1. Lie on your back on the yoga mat, put your hands and palms on your sides, arch your upper body slightly, and lift your legs off the ground. 2. Supported by the core output and buttocks, the upper body rotates to the left, the right arm closes the body, and the left leg bends and lifts. 3. Return to 1. 4. With the action of 2, the body rotates to the right, the left arm is close to the body, and the right leg is bent and lifted.
3. Leg squat 1. Stand in front of a bench chair or low stool with your right leg extended backwards and your instep on the chair. 2. Keep this posture, pull your body down and do squats with your left leg. 3. Switch the left and right legs and do the same action once. 4. In order to strengthen the effect, you can increase the weight by holding a dumbbell in one hand.
Take a break between groups and do respirator training-do inhalation training with a breathing trainer, and do 5- 10 inhalation actions according to individual conditions. Pay attention to exhaling slowly and thoroughly, and then inhale as much air as possible in one breath.
4 lifts 1. Hold the handrail of the heavy training rack above with both hands forehand, open your arms completely and leave your feet off the ground. 2. Pull up your body with the muscles of your arms and back until your chin crosses the bar. 3. Put down your body until your arms are straight.
5 dumbbell rowing 1. Hold the dumbbell with both hands, bend the upper body forward and be in a bent state, keep the hips up and output the core. 2. Bend your hands, lift the dumbbell upward, hold it for 1-3 seconds and then return to the starting position.
6 rowing machine training 1. Sit on the rowing machine, hold the grip with both hands, move the upper body forward, straighten your hands, bend your feet, and move your body as far as possible to the front of the track. 2. Push your body backwards with your legs, and at the same time pull back the hand holding the lever until your legs are straight. 3. Bend your legs back to the starting position.
Take a break between groups and do respirator training-do inhalation training with a breathing trainer, and do 5- 10 inhalation actions according to individual conditions. Pay attention to exhaling slowly and thoroughly, and then inhale as much air as possible in one breath.
The above is a set of basic fitness training menu provided by coach Allen. I suggest you persevere and find the most suitable training amount. After increasing breathing training between groups, I believe you will have better performance in sports!
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