But after teaching many ordinary people offline, I found that many people really don't know how to breathe in daily life and how to train them to breathe.
Thin people and women with less exercise experience have the worst control over breathing. But sometimes it is found that some trainers with good training level have breathing problems.
One? Breathing in daily life
In daily training, breathing is generally divided into two types, chest breathing and abdominal breathing.
Chest breathing is often accompanied by chest ups and downs. Lift your chest when inhaling and lower it when breathing. Chest breathing is often short and shallow. Chest breathing can be considered as an incomplete breathing mode.
How to judge whether you are breathing in the chest? We might as well take a deep breath now and observe whether our shoulder blades move up and down, whether we shrug our shoulders, or whether our upper chest is lifted up. If so, this is a typical "chest breathing".
You can also put your hands on your stomach and inhale and exhale. Generally speaking, chest breathing, the abdomen is inward when inhaling, outward when exhaling, abdominal breathing, outward when inhaling and inward when exhaling.
I used to think that "chest breathing" was a wrong way of breathing. Later, it was found that chest breathing is just a normal way of breathing in daily life, and it has many practical values. For example, if the nerves are relaxed or inattentive, chest breathing can also improve the excitement of the nerves, which is often used before high-strength training.
It should be noted that the scalene muscle, trapezius muscle and levator scapulae are wrongly involved in excessive chest breathing, which is the compensation for the muscles that should be involved in breathing. In daily activities, this kind of mistake is repeated thousands of times, and naturally there will be various shoulder discomfort and neck discomfort.
Abdominal breathing, however, does not change much in the chest when the abdomen fluctuates greatly. Abdominal breathing tends to be slower, deeper and longer. Compared with chest breathing, abdominal breathing has the advantage of inhaling more air each time and keeping the body in a more stable state.
Chest breathing basically meets the daily needs of modern urbanites, while abdominal breathing is to adapt to the breathing mode of higher intensity exercise (strength training, aerobic exercise, singing). Therefore, the less exercise experience, the worse the ability to control breathing.
If you want to start training, it is necessary to learn abdominal breathing slowly. In our daily life, we have to breathe thousands of times. Breathing is the basic movement in the whole human movement system, and a more optimized breathing mode is the cornerstone of body stability.
From the middle of 20 16 years, breathing will be the first content of my training introductory course, followed by the explanation, practice and strengthening of physical stability, and finally the learning of movements. After these steps are completed, we will enter the real training stage. The role of breathing in training is like the foundation of a pyramid. If the foundation is chaotic, it will affect the stability of the whole body.
Two? Disadvantages of not being able to breathe abdomen in training
A friend who trained 5RM squats 140kg, 5RM bench press 70kg and 5RM hard pull 150kg came to our library. The level of strength training has surpassed that of many gym trainers. We had a good chat.
But he was injured in later training and was diagnosed as a breathing problem by a friend of my rehabilitation teacher.
When doing flat breathing, he did not let the diaphragm participate, and his chest fluctuated violently, which was an obvious manifestation of chest breathing.
This causes his thoracic vertebrae to shake in different degrees when he squats, presses hard and pulls hard, which makes his trunk more unstable during training. This kind of jitter should not appear on the trainers who have already started.
The solution given is to call back and learn abdominal breathing. Gradually increase the intensity.
We can observe why the way of chest breathing can lead to the instability of the trunk when squatting, bench pressing and hard pulling:
The solution is to start learning abdominal breathing again!
Three? How to learn to do abdominal breathing
You don't have to learn chest breathing, everyone can use it. However, abdominal breathing is not as simple as chest breathing. People with less exercise habits must try abdominal breathing according to the following methods. It only takes 1 minute, which will greatly improve the whole daily life.
1. Simple abdominal breathing
Step 1: Find a hard surface to lie down (it must not be a soft surface), preferably on the floor.
Step 2: Put your hands on your stomach, close your eyes and start breathing.
Step 3: Try to let your hands and stomach float to the sky when inhaling.
Step 4: Try to let your hands and stomach sink to the ground when exhaling.
Repeat this action 10 breaths. After the attempt is successful, you can try the next stage.
If you can photograph the ups and downs of your abdomen with your mobile phone while trying the action, you will have a deeper understanding of this action mode.
2. Ordinary version of abdominal breathing
Step 1: Stand.
Step 2: Put your hand on your stomach and start breathing.
Step 3: when inhaling, try to bulge your stomach.
Step 4: When exhaling, try to let your abdomen sink into your body.
Try to keep your chest from exercising too much.
Four? How to breathe in daily life?
In infancy, human beings mainly rely on the abdomen to breathe. In adulthood, men mostly breathe through the chest and abdomen, while women mostly breathe through the chest.
In daily life, there is no need for abdominal breathing at all. It is recommended to use abdominal breathing consciously when conscious.
As time goes on, abdominal breathing will gradually integrate into your life.
Five? Breathing and emotion
After reading this article, you might as well keep a little "consciousness" in your daily life and consciously observe your breathing state. Think carefully about when to breathe in the chest and when to breathe in the abdomen.
When you have enough "awareness" of breathing, you will find that when the body unconsciously adopts chest breathing, it is often in a state of anxiety, anxiety and pain. Abdominal breathing rarely occurs under negative emotions. Once we switch the breathing mode to abdominal breathing in an anxious mood, we are anxious. Anxiety will be slightly improved.
Posture and movements are often related to our emotions, which is not metaphysics. When a person is happy, confident and extremely happy, he often walks and stands with his head held high and walks more frequently. When a person is depressed, disappointed and sad, the standing posture is often more inclined to bow his head and contain his chest. Emotion will affect our posture and movements. Correspondingly, posture and movements will also affect our mood.
Again, posture and movements will also affect our mood-think about what your body posture is like when you are happy. What's the difference between walking, going up stairs and communicating with people?
When you are sad, sad, anxious and uneasy, try to change your body posture and breathing pattern and see what will happen.
When you are fidgety and nervous, you might as well change your breathing to abdominal breathing mode immediately and do abdominal breathing for 3-5 times to see what will happen.
When you actually observe this and apply it to your life, you will really find out how much influence the proper breathing style has on your life.
Let me share my experience, and you can also be your own fitness instructor-WeChat official account "Chen Bailing's soy sauce table" ID: soychen 0 1.