"Why is it a little painful and dizzy to do things like rolling noodles?"

"Girls should practice waist. Will the waist get thicker when turning and side bracing? "

These are questions that many beginners often ask, so how can we exercise reasonably?

The correct breathing method can make your exercise more effective.

How important is it to breathe correctly?

Different sports often adopt different ways of breathing. Correct breathing rhythm is helpful to improve exercise ability and enhance the effect of reducing fat. The wrong way of breathing will not only cause the bottleneck of your training, but also bring physical discomfort.

(1) During aerobic fat-reducing exercise, try to choose deep breathing and slow breathing.

The breeder who just started exercise always feels very tired after exercise and can't continue to complete the training.

This is due to poor cardiopulmonary function; On the other hand, this is because the way of breathing is illegal, so the most effective breathing is not completed. Many breeders may feel tired or even dizzy because of adopting simple and rapid breathing methods.

Therefore, in order to maximize respiratory efficiency, improve cardiopulmonary function and save a lot of physical strength, it is suggested to choose a deep and slow breathing mode during high-intensity exercise. From the perspective of exercise physiology, there are two reasons for choosing deep breathing and slow breathing:

① When exercising and breathing too fast, the gas left in the respiratory tract cannot be exchanged, but the actual amount of gas entering the alveoli is less.

② The increase of pulmonary ventilation mainly depends on the depth of breathing. Deep breathing during exercise will increase alveolar ventilation and gas exchange rate, reduce energy consumption and oxygen consumption of respiratory muscles, make ventilation more effective and very powerful for long-term exercise.

The same is true when running. It is suggested to inhale through the nose, exhale through the mouth, breathe in three steps and breathe in two steps, so as to avoid unnecessary pressure exerted by organs on the diaphragm and hinder breathing, and avoid pressure deviation caused by the shift of the center of gravity of one foot.

To sum up, in aerobic exercise, we should try to avoid shortness of breath, increase the depth of breathing, and try to maintain a stable and unified breathing frequency and rhythm.

(2) In strength training, exhale when exerting strength and inhale when recovering.

In addition, breathing determines whether the trainer can break through the weight and avoid injury to a certain extent.

Take bench press as an example: exhale slowly when the barbell is pushed out and inhale when it is pushed back to the top. Remember, after the barbell is launched, you have been in a state of heavy load, so you must keep the core muscles stable at all times to protect your spine. Similar actions can also follow this rule.

It is worth emphasizing that the abdominal training action is to exert strength when bending over to close the abdomen, and it must be exhaling. For girls, it is more effective to thin the waist through correct breathing when training people's fishing line and vest line.

When the abdomen is closed, there are two reasons for chest breathing:

① Abdominal muscles are the muscles that wrap the abdomen, which will tighten when exerting force to prevent bloating.

② If you inhale and hold your breath when your body is bent, your abdominal cavity will be squashed by the bent body. In the long run, the abdominal cavity will look like a squashed balloon, which is very thick.

How to do it specifically? For example, when your knees are on your stomach, exhale when you get up, and exhale when your legs are on your back.

(3) When muscle strength is strengthened instantly, it takes a short time to breathe.

Usually, in the process of exerting force, in order to break through the critical point (sticky point) which is the most difficult to exert force and the most likely to cause action failure, we usually encounter another way of breathing-holding our breath, which is used to strengthen muscle strength instantly.

Breathing can fix the chest and pelvis, stabilize the core and provide solid support for muscle contraction. But be careful, hold your breath for too long!

The correct and reasonable method of holding your breath should refer to the following points:

(1) Breathe deeply before holding your breath;

(2) At the end of breath-holding, in order to avoid the sudden drop of the pressure in the chest, the exhaled air should be gradually squeezed out from the glottis, that is, the glottis will be slightly opened, and the throat will make a squeaking sound to exhale;

(3) Hold your breath and apply it to the critical moment of winning, such as sprint and barbell.

Developing good breathing habits will greatly improve your cardiopulmonary function, which is not only conducive to the improvement of exercise ability, but also to the enhancement of fat burning effect.

Different training has different breathing methods, but the same type of training has a fixed routine. Before training, everyone should warm up carefully to prevent muscle strain during exercise.

Change your body shape with every breath!