Scientific research on respiratory muscles and endurance shows that respiratory muscles, especially diaphragm, will feel tired during endurance release. This kind of fatigue will affect the work of resting muscles, and then reduce the exercise ability of trainers. On the contrary, some training movements about diaphragm are very effective for trainers who want to exercise endurance. The diaphragm of athletes is thicker than that of ordinary people because of regular exercise. Breathing training is helpful to endurance training, so as to avoid improper influence.
Action points: Lie prone on the ground, with your back close to the ground and dumbbells on your chest. Inhale hard, fill the chest corridor as much as possible, then exhale slowly, gradually disperse the gas and expel it from the body. Change: elastic belt can be used to tighten the chest and increase the difficulty of chest inflation, thus strengthening the respiratory muscles and improving endurance. Note: this training action will only play a positive role in endurance development if long-term training (at least 50 repetitions) is carried out.
Don't put a heavy weight on the moving bones at the beginning, but gradually increase the training load from a small weight to make your brain adapt better. Breathing training action to improve athletic ability-Diaphragm contraction training The goal of this action is to maximize the diaphragm and all respiratory muscles designed for breathing. Kneeling posture, four limbs supporting the ground, inhaling, sinking into the abdomen as much as possible, and slowly relaxing raw meat when exhaling.
Note: This training action is too simple.
At the beginning. When you finish 20 repetitions. You will feel very uncomfortable and tired. This is a sign that the respiratory muscles are beginning to strengthen. Continue to repeat as many times as possible, let 1 time.
Excellent this training action can also train the transverse abdominis muscle and make your brain flatter. Risk: Too frequent ventilation may cause the trainer to feel slightly dizzy for a short time. Change: If you think this letter! It's difficult to practice your movements, so you can sit in the training chair or kneel.
(a little simple). You can also do 1 on the ground with your back close to the ground (less difficult). In order to maximize the training effect, the following training can be carried out: from kneeling training to respiratory muscle failure; When you feel tired, turn around and lie on the ground. Reduce the difficulty of training and continue training.
Many people only pay attention to the training of chest, abdomen and legs when exercising, and often ignore the problem of breathing. Today, I will introduce you to breathing training. You can adjust your breathing during training and use it to drive your body to exercise, so that you can exercise more healthily and freely, and there will be no problems such as difficulty breathing and side breathing when you exercise.
The purpose of training is to exercise more healthily, so we must master scientific methods, including all aspects. Therefore, training the above breathing training method is also a good promotion for our own muscle training. Adjusting breathing well can also resolve the depressed and irritable mood. Being in a good mood is a good choice.