Regarding the breathing methods of strength training, one is natural breathing and the other is conscious breathing.
Conscious breathing can be divided into four types:
One,
Exhale when you exert yourself and inhale when you recover.
Second,
Inhale when you exert yourself, and exhale when you recover.
Third,
Inhale before exertion, hold your breath when exertion, and exhale after the viscous point.
Fourth,
If the weight is large and the movement range is large, you can take two breaths. For example, when pulling hard, suck once and shout once in the process of pulling up, and suck again and shout once in the process of recovery.
The view of the Natural Breathing School is that people naturally rely on instinct to breathe correctly. For example, when you push hard, you will naturally hold your breath.
If you do strength training for a long time, if you use heavy weights and hold your breath all the time, you may feel uncomfortable and even get hurt.
This is not the case with experienced trainers. If he breathes naturally, he will hold his breath at the moment of exertion and exhale after the viscous point. That is, correct and natural breathing.
Therefore, natural breathing is only effective for experienced trainers.
So, if you breathe consciously, what kind of breathing method should you use?
When using heavy objects or participating in strength competitions, it is most reasonable to use the third breathing method.
Which method is better when you don't use heavy objects in daily training?
Generally speaking, the exhalation time can be long or short, but the inhalation time is longer. In this way, cold air will be heated through the nasal cavity, and the stimulation to the lungs will be reduced.
In bodybuilding training, the process of reduction often takes a long time, while the process of exertion takes a short time. Using the first method, that is, exhaling when exerting strength, inhaling when recovering, inhaling can last longer and the body will feel more comfortable.
However, some bodybuilders will move heavy objects slowly and forcefully when they are in the back groups or a group of times. If they adopt the first method, that is, exhale when exerting force, they will exhale the air at the beginning of exerting force and will fall into a situation of hypoxia for a long time to come. For them, using the second method, that is, inhaling when exerting strength and exhaling when recovering, the body will feel more comfortable.
To sum up, it depends.