In the process of exercise, people often ignore the coordination and coordination between exercise and breathing. Many coaches and teachers have not realized or noticed the importance of how to use breathing well and how to use breathing reasonably while teaching students sports techniques and methods. As we all know, incorrect breathing methods will directly affect the exertion of exercise level and the decline of physical fitness. Based on years of teaching experience, the author intends to discuss the following four aspects with you in theory and practice.

First, the form, phase and rhythm of breathing should adapt to the transformation of technical movements.

The form, phase and rhythm of breathing must be freely adjusted with the movements of sports techniques, which provides a guarantee for improving the quality of movements and completing difficult techniques.

1. Coordination of breathing forms and technical movements

The forms of breathing are mainly divided into two categories: chest breathing, which is mainly done through chest movement; Abdominal breathing is mainly accomplished by diaphragm movement. What kind of breathing mode should be adopted should be changed flexibly according to the principle that it is beneficial to breathing form and does not hinder the application of technical movements.

Usually, some technical movements need the fixation of the chest and shoulder straps to ensure the shape, so the breathing form is changed to abdominal breathing. For example, handstand, shoulder handstand, head handstand, cross-hanging rings and "bridge" movements in gymnastics, which need to be fixed on the chest and shoulder straps, will eliminate the factors affecting the instability of the body's center of gravity if abdominal breathing is adopted; Other technical movements need abdominal fixation, which should be converted into chest breathing, such as static movements of bending the body when fixed above or below, and static movements of "lifting from both ends". The use of chest breathing helps to maintain and complete abdominal movements.

2. Coordination of breathing stages and technical movements

Usually, non-periodic exercise should pay special attention to the breathing stage, and when to inhale and exhale should be based on the anatomical characteristics of human joint movement and the structural characteristics of technical movements.

Generally speaking, it is more beneficial to use inhalation when completing the flexion, abduction, external rotation, chest expansion, shoulder lifting, body stretching or anti-bow movements of both arms; Exhale is more convenient when doing the opposite actions as mentioned above, such as arm flexion, adduction, pronation, chest contraction, shoulder collapse, body bending or group body movement. However, there are exceptions (such as barbell squatting, standing with weight, it is better to exhale), and then consider the cooperation of inhalation and exhalation on the basis of completing technical movements.

The example shows that in the "bench press barbell" exercise, the barbell should be lowered by inhalation and lifted by exhalation. "Sit-ups" exercise, inhaling during the supine process (exhibition) and exhaling during the supine process (flexion); "Push-ups" exercises, inhaling during the prone process (arms abduction and chest expansion) and exhaling during the supporting process (arms adduction and chest adduction).

3. Coordination of breathing rhythm and technical movements

Regular exercise should pay special attention to the rhythm of breathing. Rhythmic breathing will make exercise more relaxed and coordinated, which is more conducive to creating good sports results. If running periodically, long-distance running should take 2 ~ 4 steps of inhaling and 2 ~ 4 steps of exhaling at a time. In sprint, the method of "holding your breath" and intermittent shortness of breath is often adopted, that is, after "holding your breath" for every 2 to 12 single step (or more), take a quick deep breath within 1 second. The breathing rhythm of periodic swimming, breaststroke is a combination of one stroke, one kick and one head out of the water to complete one breath, and crawl is a combination of three strokes, three kicks and three to six times to complete one breath (lateral ventilation).