Every time you do an action, take a deep breath. Breathing is done in exercise.

1. Turn off the gas immediately when the muscles contract, exhale quickly, and inhale slowly when the muscles stretch. This kind of breathing is usually used when carrying weight, lying on your back or fixing your shoulder strap and chest and abdomen.

For example, do "nape push", "supine push" and "leg lift". Try to be straight when doing chest exercises.

Chest and shoulders require deep inhalation, such as "lying on the back of a bird", but it must be short, and exhalation is exhalation.

2. Inhale when muscles contract, and exhale slowly when muscles stretch. This is the opposite of the above, fast and powerful inhalation and slow and deep exhalation. Generally used for light load and concession.

For example, do "dumbbell bending" and "standing bird". This method emphasizes concentration.

Asynchronous breathing:

Breathing frequency is not equal to the number of exercises. Breathe between actions.

1. Move several times and breathe once. Take a few more steps, stop, take a breath, take another breath. This is usually used at the beginning of training, when you are relaxed, fast and energetic, or when you are preparing. For example, do "push-ups" and "bend and stretch your arms together".

2. Exercise and breathe several times. When you are carrying a load (more than 90% of your weight) or your body begins to get tired, adjust your breathing so that you can try to complete a regular exercise.

For example, when doing barbell squats and leg lifts. This breathing emphasizes overtraining.

Breathe freely:

Free breathing is often used for low-intensity training. This method is usually used for lift heel, jogging and strength cycling.

In short, the way of breathing during fitness should change with exercise. Proper breathing should not only provide oxygen, but also fix the shoulder strap, which plays an important role in adjusting posture and completing movements.

Dumbbell exercise is a set of fitness methods completed with dumbbell equipment. It can achieve the goals of lean people gaining muscle, fat people reducing fat and shaping. Different fitness stages and fitness purposes, dumbbell exercise methods are different.

Basic information

Chinese name

Dumbbell exercise

function

health

Use instruments

dumbbell

purpose

Thin people gain muscle, fat people lose fat.

Reference Link: Dumbbell Exercise-Baidu Encyclopedia