Squat, exhale, stand up, inhale, exhale when exerting strength (discharging metabolic waste produced by muscle work), inhale when reducing weight (storing oxygen for the next work).
Squat is the trump card for practicing thighs. Squat is an action that requires great lung capacity and a strong heart. The standard of squat is to keep the back straight and the hip joint lower than the knee joint. Incorrect technical movements can damage the knee joint.
Squat for 30 minutes. If it is negative weight exercise, it can be regarded as aerobic exercise. If it is a negative moderate or even heavy exercise (there should be a rest in the middle), this is anaerobic exercise.
aerobic exercise
Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. That is to say, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Simply put, it refers to any rhythmic exercise with a long time (about 15 minutes or more) and moderate or above intensity (75% to 85% of the maximum heart rate). Whether it is "aerobic exercise" is measured by heart rate. Exercise with heart rate 150 beats/min is aerobic exercise, because blood can supply enough oxygen to myocardium at this time; So it is characterized by low intensity, fast pace and long duration.
anaerobic exercise
Anaerobic exercise refers to the high-speed and intense exercise of muscles in the state of "hypoxia". Anaerobic exercise is mostly an exercise with high load intensity and strong instantaneity, which is difficult to last and the time for fatigue elimination is slow. The biggest feature of anaerobic exercise is that the oxygen intake during exercise is very low. Because the speed is too fast and the explosive force is too strong, the sugar in the human body cannot be decomposed by oxygen, so we have to rely on "anaerobic energy supply". This kind of exercise produces too much milk interaction in the body, which leads to muscle fatigue, muscle pain and shortness of breath after exercise. If you want to make your body stronger, you can go to the gym to take part in anaerobic exercise. However, when exercising, it is best to listen to the guidance of the coach and choose a training plan that suits you.
Common anaerobic sports are: running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training and so on.
How should I breathe when doing squats?
Breathing method when squatting: inhale when squatting; Stand up and exhale.
This is indeed the breathing mode when doing squats, although at first glance it seems not suitable for people who are used to abdominal breathing.
Squat, stand up, standard movements and how to control breathing.
Spread your legs (the distance can be shoulder width, slightly narrower or wider), put your hands on your head, cross your chest, blow your head slightly, hold your chest out, push your back straight, kneel down slowly, stop 1-2 seconds when your knees are 90 degrees or slightly smaller, and then push them up at a slightly faster speed until the starting position. So repeatedly. Generally inhale when descending and exhale when ascending.
Squat, stand up, standard movements and how to control breathing.
Breathe after completing a complete movement, such as standing, inhaling, squatting, standing, exhaling, inhaling and squatting to fight hunger. This is not to exercise abdominal muscles, and you don't need to contract muscles.
How to breathe when doing sit-ups, squats and push-ups?
Breathe, exhale when forced, such as sit-ups, and exhale when you get up. Abdominal muscles can be exercised every day, while other chest muscles, shoulder muscles and back muscles should be exercised every other day or two.
Pull-ups, the right way to breathe?
Hard pull-divided into straight leg hard pull and bent leg hard pull, mainly used to exercise the lower back, that is, sacrospinous muscle, which is one of the basic movements of bodybuilding. Take straight leg hard pulling as an example: (1) Starting posture-feet open, slightly narrower than shoulders. Bend forward, don't bend your knees. Hold the lever with both hands, and the grip distance is slightly wider than the shoulder. Don't bow your head.
(2) Action process-contract the lower back muscles, lift the upper body up and back, and move the shoulders back as far as possible. Finally, try to contract the sacrospinous muscle, rest for a second, and then bend forward slowly until the barbell piece almost touches the ground. If you want to increase the back flexion and extension to increase the exercise effect, put your feet on the mat and put the barbell on the ground.
(3) Breathing method-inhale when pulling up and exhale when putting down.
(4) Note that the legs are always upright and the knees are not bent. Always keep your thoughts on your back. Move smoothly, use heavy objects, but not too heavy. Never use heavy objects suddenly. You can also bend your legs to do this action, which is called "bending your legs and pulling hard". It has a little less exercise effect on the lower back, but it helps to exercise the quadriceps femoris.
Squat-Squat can be said to be one of the necessary movements to exercise quadriceps femoris, which is true of athletes at almost any level-even Mr. Olympia. Introduction: (1) Starting posture-standing in front of the squat rack, knees bent, hands on the chest and shoulders holding the barbell on the squat rack. Take two steps forward, with your feet open, slightly wider than your shoulders, your toes slightly outward and your body straight.
(2) Action process-kneel down until the thigh is parallel or slightly lower than the ground, and stand still for one second. The thighs and hips force the feet to land and make the body stand upright. Repeat according to the specified number of times and groups. When finished, go back and put the barbell back on the squat rack.
(3) Breathing method-exhale when squatting, and inhale when standing up.
(4) Attention-During the whole movement, the back should be straight, the upper body should not lean forward, the hips should not protrude backward, the lower back should collapse, and the movement should be stable.
Bench press-As the main exercise means to exercise the whole chest muscle group, bench press can be divided into upward inclined bench press, downward inclined bench press and flat bench press. The following is an example of bench press: (1) Starting position-supine bench, barbell in * * *
(2) During the movement, lift the barbell vertically until the arms are completely straight and the pectoral muscles are completely contracted, stand still for one second and slowly fall.
(3) Breathing method Inhale when lifting and exhale when falling.
(4) Pay attention to the key points that the back and buttocks should be flat on the stool surface when lifting.
Recommendation-I'm a little confused about this. If the recommendation is correct, it is the bench press above; If you make a mistake, it is the following "leg lift": (1) Starting posture-lying on the floor of the "leg lift" and curling your legs so that your whole sole can rest on the bottom of the weighting plate.
(2) Action process-Push your legs up hard until your legs are completely straight, and at the same time try to contract the quadriceps femoris. Hold still for one second, bend your knees and let the weighting plate slowly descend to the first height. Do it again and again.
(3) Breathing method-inhale when pedaling hard and exhale when descending.
(4) Precautions-When lying on your back, your hips are just below the center of the weighting plate. When pedaling the board, the whole sole of the foot is flat on the bottom of the board.
Pull-ups-movements in the middle back (latissimus dorsi) that can be practiced by hand. Pay attention to maintain the correct posture: (1) Starting posture-Hold the horizontal bar with both hands at a wide grip distance (palms forward), with your feet off the ground and your arms naturally droop and straighten.
(2) Action process-Use the contraction force of latissimus dorsi to pull up the body until the horizontal bar touches or approaches the chest. Hold still for one second and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on.
(3) Breathing method-inhale when pulling up and exhale when drooping.
(4) Points for attention-Focus on latissimus dorsi when pull-ups, pull your body as high as possible, and don't let your body swing when pull-ups. When drooping, feet should not touch the ground. You can hang a barbell piece around your waist to increase your weight.
Also, this 100 is really hard to get, hehe ~ ~ ~
The so-called local training is relative to the concept of whole-body training. In bodybuilding training, most of them also use local training-one training only targets a few or even one or two parts. Simply put, for example, you practice your back today, your chest tomorrow, and your legs the day after tomorrow-until all parts of your body have done corresponding exercises, then start from the beginning, and so on.
The advantage of this is high efficiency and enough recovery time for muscles: the system will never miss any part of the body.
There are abdominal muscles and forearm muscles that need to be repeated many times ... >>
How to inhale and exhale during sit-ups, push-ups, squats and exercise?
This really needs attention. The purpose is to exhale when you exert yourself and inhale when you relax. For example, when doing push-ups, inhale when squatting (the process is best for two seconds), then keep your posture for one second, and exhale when doing push-ups (the process is two seconds).
How to breathe when squatting and standing up?
Inhale when squatting, hold your breath and hold your waist. Don't be discouraged. Get up, exhale after getting up ... keep squatting like this until you reach 160 kg.
How to adjust the breathing rhythm during exercise?
Push-ups are good exercise for chest muscles, triceps brachii, anterior shoulder bundle and abdominal muscles. During normal exercise, 1, breathe in when muscles contract hard, and exhale when stretching resumes. 2. Exhale when muscles contract hard and inhale when stretching resumes. So breathing can be based on this. Try not to exercise before going to bed at night, otherwise it will affect the rest at night. Half an hour before meals and one and a half hours after meals are not suitable for exercise. Bend your legs so that the angle between your calf and thigh is at right angles.
Feet forward, span 3 feet.
The line between the toes and knees of both feet is perpendicular to the ground.
Punch or raise your hands shoulder-width and parallel to the ground.