If you want to blow hard by yourself, my brother thinks that lung capacity is more important and white lung capacity has improved. I think you can succeed if you master important methods.

Also, when blowing, pay attention to closing the tire reed, and if you give in, it will blow white.

Oil; Fuel filling; Make greater efforts

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Here are some ways to exercise.

Running: This is the simplest and most convenient exercise program, which can be carried out in winter and summer vacation, regardless of the weather. For enhancing vital capacity, variable speed running has the greatest effect. Run at a brisk pace 100 meters, and then run back slowly. Run repeatedly, every two to three kilometers as a group, it is best to run two or three groups at a time. Trot doesn't mean that the speed must be fast, but that we should stride and walk fast, because students can't stand the speed. Because many students have no habit of regular exercise at present, jogging should be practiced as a "preparatory course" before practicing variable speed running. When jogging, do it according to your own ability. Too much, too heavy for the heart and lungs. If you don't do enough exercise, you won't be stimulated enough. How to judge the amount of exercise? After each run, the pulse should be around 130~ 140 per minute. When I first started exercising, many people felt breathless all over. If they keep exercising for a week or so, this situation will be greatly improved, and then they can switch to variable speed running. Variable-speed running should also be gradual, first practice a group, and then gradually add a lot.

Swimming: Because water has pressure on the lungs, it can improve the ability requirements of respiratory function, so swimming is better than running, which is the best way for primary and secondary school students to enhance their vital capacity. Although winter vacation is cold and swimming is not as easy as summer vacation, many gyms have heated swimming pools, and teenagers can also choose winter swimming. It should be emphasized that swimming is not equal to playing with water, and repeated swimming is helpful to improve vital capacity. The exercise method is similar to variable speed running. You have to swim out quickly and come back slowly, swimming back and forth for 50 meters.

Rowing: it is the most exciting exercise for vital capacity. According to statistics, the vital capacity of rowers ranks first among all athletes. At present, there are rowing clubs in Guangzhou to recruit some students as amateurs. Interested students can contact. However, rowing is strict, not all students can participate, and coaches are needed for training.

The above three projects need to be carried out in the community, and there are some simple exercise methods at home to exercise vital capacity.

Skipping rope: not only exercises lung function, but also helps to improve and enhance the coordination and sensitivity of the human body. There are two choices when skipping rope: fast jump and fancy jump. The former jumps many times in a short time, while the latter emphasizes changing posture. You can jump twice to throw the rope, or you can lead people to jump and jump back and forth. Push-ups: not only exercise upper limb strength, but also contribute to vital capacity. Do dozens of things at a time according to personal ability. If it is difficult on the ground, you can do it with your hands on the table.

Cycling: Choose a relatively open section with less traffic, and the uphill section is the best. Hold your breath and ride uphill quickly, back and forth several times.

Breathing exercises can improve vital capacity.

When there is no condition for physical exercise, it is also effective to do "breathing exercises" to improve vital capacity.

Deep breathing: Yoga practitioners call it abdominal breathing, commonly known as "exhaling the atmosphere". When taking a deep breath, the first step is to inhale for 5 seconds: first inhale slowly through the nostrils, so that the diaphragm will be pulled down and the abdomen will swell up, then continue to inhale, expand the chest again, lift the ribs, hold out the chest, and let the lungs inhale as much air as possible; Step two, hold your breath, usually for 5 seconds. With the increase of practice, the time of holding your breath can also be increased, so that the lungs can absorb as much oxygen as possible; The third step is to exhale slowly and restore the chest and abdomen to its original state.

The three steps are an exercise segment, and each repetition is 10 minute. After a long period of practice, deep breathing can become a normal breathing method.

Static breathing: Hold the right nostril with your thumb and slowly inhale air from the left nostril. When you feel that the air in your lungs is saturated and you can't inhale any more, hold your left nostril with your forefinger and middle finger so that neither nostril can breathe. Hold your breath 10 second, then let go of your fingers and exhale. Next time, it's your turn to inhale through your right nostril. Methods Breathe 5 times as before nostril and double nostril.

Sleep breathing: Breathing like this before going to bed is effective in treating insomnia while exercising vital capacity. Lie on the bed with your hands flat at your sides, close your eyes and take a deep breath. At the same time, slowly raise your arms above your head, close to your ears, and touch your fingers on the bed. This process takes about 10 seconds, and both arms are restored at the same time. Repeat 10 times.

Exercise breathing: when exercising, consciously increase the amount of breathing when walking or jogging. Inhale slowly first, gradually expand your chest with inhalation, and then exhale quickly, and practice repeatedly for more than 20 times each exercise.