When muscles exert their strength, they need to be "stable" most.
Xie Chaojie said, in fact, when doing weight training, because the body bears extra weight, the muscles should also contribute. The most important thing is that the trunk should be stable, that is, the core muscles of the chest and abdomen should not shake casually, otherwise it is easy to get injured.
"That what kind of situation will be the most stable? Actually, just hold your breath. Because there is no airflow interference, the trunk is the most stable, which is why many people say that they should hold their breath. Just like weightlifters, when they lift hard, they hold their breath from beginning to end, because if they want to lift to the maximum load they can carry, they must hold their breath steadily, but only once. 」
Xie Chaojie said that although holding your breath can help your body lift more weight, it is not recommended for "non-athletes", especially those with cardiovascular diseases. "Because holding your breath is muscle strength, just like when you hold your breath, your body will lack oxygen and your blood pressure will rise, so you can see that many people will turn red when they exert their strength. Some players even spray nosebleeds at the moment of lifting. This is what we call ". 」
After holding your breath, the pressure in the chest will rise, but it will make the heart unable to supply blood, the blood pressure will drop, your face will turn white quickly, you will feel dizzy, and some people will even faint halfway. Xie Chaojie said that this is the so-called "Varsava phenomenon". "If you hold the barbell at this time, it will fall like a bench press, and you may die. 」
If you can't hold your breath, how can you breathe?
Generally, there are two kinds of breathing, one is chest breathing and the other is abdominal breathing. Xie Chaojie said that the pressure in the chest cavity will become great, oppressing the heart, which is the motor of the body, so it is very dangerous to be oppressed. Abdominal breathing sucks gas into the stomach, which is the core, so it can better maintain the stability of the body.
"However, it is uncertain whether we should exhale or inhale when donating money. Generally speaking, we will talk about centripetal movement, that is, exhaling when muscles contract, and inhaling when centrifuging and stretching muscles. In squat, exhale when squatting, and inhale when coming up, because you will take a full breath before doing exercise, so the squat will be smoother. 」
Xie Chaojie also said that if you really find it difficult to "get up" at that moment, you can "hold your breath" at that moment to increase the strength of the core muscles, so that the order will become "inhale when you are full, exhale when you squat down, hold your breath, inhale when you get up", but there is no hard and fast rule, as long as you can keep breathing smoothly, it is safe.
"Because weight can make people unconsciously hold their breath, just like going to the toilet, they will stop breathing and exert themselves. This is called "Farrell operation" in physics. So if you don't know how to practice weight while breathing smoothly at first, you can start with lighter weight. For example, what we did in the previous round was to make 8~ 12, which can be adjusted to 15 and revised slowly. 」