——? breathe
Are you kidding? I am still alive. Can I still breathe? Hey, don't say that breathing in fitness exercise is really not as simple as panting.
The following breathing instructions refer to abdominal breathing.
In aerobic exercise, to keep your breathing rhythm, you can use three steps and one breath. If your heart and lung function is not strong, you can take two steps at a time.
Choose according to your physical condition, don't stick to some online standards, find your own rhythm, and breathe evenly with rhythm.
Many students can't tell when they are exerting strength and when they are recovering, so they feel that they are exerting strength when they are doing actions. If it is not clear, what should they do?
The general explanation is:
The process from centrifugal action to centripetal action (that is, the process of muscle elongation and relaxation to muscle contraction and tension) is called the process of exerting force.
Centripetal action to centrifugal action (that is, the process of muscle contraction, tension to muscle elongation and relaxation) is called reduction process.
It is also mentioned that the action of squeezing the chest is a process of exerting force, which requires exhalation, and vice versa.
I don't know if you understand it, but it's abstract and difficult for a novice. Let's put it in a simple way:
Judging directly, there is no effort between the two actions.
Take squat as an example:
Standing to squatting and squatting to standing are two processes. The latter should not only exert physical movement, but also overcome gravity, which requires a little more strength than the former. So the later process is the process of exerting force, exhaling.
Such as flat support, squatting against the wall, lifting before unarmed and keeping still. The way of breathing is the same as aerobic exercise, just keep the core stable and keep a uniform breathing rhythm.
Tile breathing is generally through abdominal breathing. After inhaling, the glottis are closed and the abdominal pressure is increased, thus increasing the rigidity of the waist and abdomen and stabilizing the core.
Squat, bench press, hard pull and other heavy movements all use this breathing method.
Think about the feeling of holding your breath on the toilet when you are constipated, that's all.
This way of holding your breath will make your blood pressure rise for a short time, and your head will be congested. Serious may lead to fainting, nausea, etc. High blood pressure, heart disease patients and small white novices do not recommend high-intensity training. Start with the basics, take your time, and slowly but surely.
Keep a uniform and slow breathing rhythm, breathe as fully as possible with each breath, let the body inhale enough oxygen, and feel the fusion of breathing rhythm and ligament stretching rhythm.
When stretching, keep still for about 30 seconds and take a deep breath. Stretch for 30 seconds in each group and take 5-8 deep breaths. Follow the rhythm of each exhalation and increase the stretching range.
Let's get back to the core issue. The fundamental reason for paying attention to breathing in fitness is to ensure oxygen supply to the body. If this can't be guaranteed, nothing else can be discussed.
Of course, they all inhale through the nose and breathe through the mouth. Inhale through the nose, exhale through the mouth or exhale through the nose and mouth.
For example, patients with chronic rhinitis are very flustered, and it is difficult to ensure oxygen supply to the body, not to mention the next exercise. Then in this case, temporary breathing is ok.
Try your best to make your body oxygenated and extend your exercise time, and the fat burning effect will naturally be better.
Proper breathing can help you stabilize your core during exercise and reduce sports injuries. Promote your muscles to recover and grow better.
In the long run, it can help you achieve your sports goals faster.