How do you breathe? When exercising, protect our joints so as not to be easily injured during exercise. Exercise helps to enhance the body's immunity, and proper exercise can help us reduce stress. The importance of sports to the three highs is self-evident. Let's share how to breathe during exercise and what are the benefits.
How to breathe during exercise 1 (1) There are two basic breathing methods:
1. Breathe in when muscles contract hard, and exhale when stretching resumes.
2. Exhale when muscles contract hard and inhale when stretching resumes.
These two diametrically opposed ways of breathing. In the practice of the past decades. Many experts have discussed it. But these two breathing methods. Everyone has the same request, that is, to avoid holding your breath for a long time in the process of exertion.
(2) Breathing methods commonly used in bodybuilding training;
1, when restricting or reusing assisted breathing:
Take two or three deep breaths before the action begins. Inhale at the beginning of exercise until the "contraction peak" or the exercise is in place, that is, exhale for a very short time, then inhale continuously for a short time until the exercise approaches the previous stage or resumes.
2, according to the human physiological phenomenon of breathing methods:
No matter which action, when the chest ribs and lungs are in an expanded state, they use "inhalation" and when the chest ribs and lungs are in a compressed state, they use "exhalation". This exhalation method will not cause the lungs to be compressed or hold their breath.
3. During the whole movement, from the "starting position" to the "ending position", the breathing method as a breathing unit:
It is to "inhale" from the beginning of the action until it returns to the middle stage or "exhale" until the last 1/3 is left.
In bodybuilding training, at the beginning of exercise, the active muscles are in the "extended position" or "contracted position".
For example, the shoulders, back, arms, front wall, legs and thighs and abdomen during exercise, the "starting position" is mostly that the active muscles are in the "extended position".
When exercising the chest, humerus and legs, the "starting position" active muscles are mostly in the "contraction position". But in some cases, the opposite is true.
In short, in bodybuilding training, "moderate weight" (generally 85-90%) and multiple times (6- 12 times) are often used instead of "limited weight and few times". Therefore, the phenomenon of "holding your breath" rarely occurs.
How to breathe during exercise? 2. How to breathe during exercise?
It is very important to master breathing during exercise, so how to learn to breathe? First of all, we should understand the breathing form in exercise.
1, breathe with action
Refers to the respiratory movement closely coordinated with the movement (such as adduction and extension of limbs, exertion and relaxation, running rhythm, etc.). ). At this time, under the guidance of consciousness, the organic combination of coordinated breathing action and action-guided breathing is formed. This kind of breathing is generally based on fully mastering motor skills and being very skilled, and can control movements and breathing at the same time.
2, natural breathing (chest breathing)
"Natural breathing" is an instinctive breathing, which is medically called chest breathing. Chest breathing is mainly the expansion and contraction of the chest, and the diaphragm movement is small, and the breathing is mostly concentrated in the upper and middle parts of the lungs, and the lower part is small. Most people who mainly do aerobic exercise basically adopt the method of "natural breathing". If you just want to keep healthy, generally use moderate and low-intensity exercise, the heart rate does not exceed 65% of the maximum heart rate, such as walking, brisk walking, jogging and so on. You don't need to do special breathing exercises.
3, conscious deep breathing (abdominal breathing)
Conscious deep breathing is the combined breathing of chest and abdomen under the guidance of consciousness. Let the diaphragm move up and down, but instead of sucking air into the abdominal cavity, the movement of the chest cavity drives the movement of the abdomen. Abdominal breathing has a deeper inhalation degree, which makes people's chest and abdomen muscles and organs move more, inhale more oxygen, spit out more carbon dioxide and strengthen blood circulation. Many people do moderate and high intensity exercise and increase oxygen supply by increasing breathing frequency. However, the acceleration of respiratory rate is limited, and the most effective range is generally 35 ~ 40 beats/min. More than 60 times per minute will inevitably make breathing shallow, reduce ventilation, increase the concentration of carbon dioxide in blood and reduce the concentration of oxygen. At this time, it is suggested to slow down the exercise speed appropriately, take a deep breath consciously, relieve fatigue, restore physical fitness and continue to exercise.
Abdominal breathing relieves the "pole" of running
Running will have a very uncomfortable stage. The general feeling is that breathing is difficult, the heart beats faster, and the chest is as uncomfortable as a knife. Most people will encounter this situation in long-distance running, the specific distance varies from person to person, and it will appear many times in long-distance running. The main reason is that the intensity of exercise exceeds that of pure aerobic exercise, and the lack of oxygen leads to anaerobic metabolism, which leads to the accumulation of a large number of transitional products lactic acid in the body. Lactic acid can't be decomposed into water and carbon dioxide in a short time, which will stimulate nerve and muscle tissue and make people feel tired. Instinctively, they want to increase the oxygen supply by speeding up the breathing rate to maintain their athletic ability. However, the breathing frequency is too fast, and the breathing is shallow and short, which can not ensure effective ventilation, but also cause respiratory muscle tension, increase ineffective oxygen consumption and induce respiratory muscle fatigue. At this time, it is suggested not to stop the exercise immediately, but to reduce the intensity of exercise properly, and consciously carry out abdominal breathing to increase ventilation, promote gas exchange, accelerate blood circulation, accelerate lactic acid transformation, quickly cross the "pole" and restore the normal running rhythm. Usually, the frequency and discomfort of "pole" can also be reduced by improving aerobic capacity and lactic acid tolerance.
Abdominal breathing relieves bifurcation
Bifurcation refers to the phenomenon of chest and rib pain during exercise. It is generally believed that shortness of breath will increase the probability of bifurcation. This is because the diaphragm only fluctuates slightly every time you breathe, and the respiratory muscles are always in a state of tension and cannot relax, leading to spasm and bifurcation. Consciously taking a deep breath before or during exercise can fully exercise the respiratory muscles and reduce the occurrence of side breathing. After bifurcation occurs, slow and deep breathing can also achieve the effect of stretching the diaphragm, thus effectively relieving bifurcation.
Abdominal breathing training
1, sports training
For those who have just started physical exercise, they should give priority to natural breathing, pay attention to the accuracy of technical movements and prevent sports injuries. After the intensity of exercise increases, when you reach a certain physical limit, such as chest tightness, shortness of breath, soft soles and difficulty in persistence, you can slow down your exercise and take a deep breath consciously, which is of great benefit to eliminating fatigue and restoring your physical fitness. Sports with a strong sense of rhythm, such as running, can easily disrupt the running rhythm and slow down the running speed if the coordination of movement and breathing is forced, so running should be based on natural breathing, supplemented by deep breathing. If you can't master deep breathing, it is better to breathe naturally. If you hold your breath improperly, it will cause accidents such as high blood pressure. Of course, if the movement and breathing are properly coordinated, it will get twice the result with half the effort.
2. Breathing trainer
In addition to conscious abdominal breathing training, you can also strengthen the strength of breathing muscles through breathing trainers, which were originally designed for patients with asthma or respiratory disorders, but now many professional athletes will also use this method to train inspiratory muscles and expiratory muscles. According to the principle of resistance breathing training, resistance breathing training is carried out by adjusting different resistance levels, so as to quickly enhance the strength and endurance of respiratory muscles, thereby enhancing lung function and improving vital capacity. After some training, you can obviously feel smoother breathing, higher sensitivity to breathing, increase the oxygen content in blood, strengthen gas exchange, drive the overall circulation, make the body able to withstand more intense training and effectively improve physical fitness; Proper respiratory muscle training will also stimulate deeper core muscles such as transverse abdominis, increase muscle mass and improve metabolism.
3, the usual training
We should consciously carry out abdominal breathing training at ordinary times. Whether sitting, standing or lying down, you can do abdominal breathing training. Take a deep breath and breathe slowly for a long time. Breathe through your nose, not your mouth. Determine the time of inhalation and exhalation according to your physical condition. You can't blindly ask for long inhalation or long exhalation, but try to inhale and breathe for a long time, and hold your breath properly in the middle. Carrying out abdominal breathing training at ordinary times can not only improve the level of exercise, but also help to eliminate exercise fatigue and promote physical recovery after exercise.