Breathe every time you do an action, and breathing is done during the action.

1. When the muscles contract, hold your breath instantly and exhale quickly, and when the muscles stretch, inhale slowly. This kind of breathing is usually used when the load is heavy, when you are doing exercises on your back, or when you want to fix your shoulder strap and chest and abdomen. During chest exercises, deep inhalation is allowed to achieve the requirements of holding your chest and sinking your shoulders as much as possible, but the time for holding your breath must be short and exhale.

2. Breathe in quickly when muscles contract, and exhale slowly when muscles stretch. This way of breathing is contrary to the above formula. Inhale quickly and forcefully, and exhale slowly and deeply. Usually used for light load and concession exercises. For example, when doing "dumbbell bending" and "bird standing". This method emphasizes the concentration of ideas.

Second, freely regulated breathing method

When doing low-intensity dumbbell training, breathing can often be adjusted freely.

1, natural breathing: keep the natural and unconscious breathing rhythm during fitness. Natural breathing is mostly used for lightweight and slow-motion exercises.

2. Cis-breathing: Breathe in when the muscles contract hard, and exhale when stretching and shrinking. This is the most commonly used breathing method for fitness, and it is also recognized by most fitness enthusiasts.

Third, take asynchronous breathing.

Breathing frequency is not equal to the number of exercises, and breathing is carried out in the interval of exercise.

1, one breath after several actions: pause after several consecutive actions, take a breath, and then take a breath after several consecutive actions. This method is often used at the beginning of a training, when the weight is light, the speed is fast and the energy is high, or when warm-up activities are carried out.

2. Breathe several times at a time: When you are heavily loaded (more than 90% of the weight you can bear) or your body is close to fatigue, adjust your breathing so that you can try to complete an action exercise again. This way of breathing emphasizes the overloaded dumbbell training.

Extended data:

Precautions for practicing dumbbells:

1, when practicing dumbbells, the initial training time should be shorter, so that the body can get a full rest and avoid the damage to muscles and meridians caused by blind practice at the beginning.

2. It should be noted that practicing dumbbells is likely to hurt wrists and finger joints, so always keep your wrists neutral and upright. It is best to bring some non-slip gloves to reduce the possibility of injury, avoid unnecessary injuries and affect the exercise mood.

3. Don't be overweight. Weighted dumbbells are easy to strain muscles, but they can't achieve the training effect. The number of exercises should be relatively fixed, 2~3 times higher than the fixed value. After a while, you will find that you can lift this weight easily. At this time, you need to replace a heavier dumbbell.

Exercise is a good thing, but you should also pay attention to rest and keep a good mood during training, which can often get twice the result with half the effort. A good mood and abundant spirit can always bring unexpected results to people.

Baidu Encyclopedia-Dumbbell Exercise Method