Therefore, we can use this relationship and apply it to weight-bearing training. In the past, textbooks would guide students to inhale during centripetal stage and muscle exertion; Exhale during centrifugation and muscle relaxation. However, this does not apply to all sports situations.
Now most coaches know that it is permissible to hold your breath slightly, which can increase the stability of the spine. When it comes to core stability, we have to say core intensive training? Dead bugs? Exercise, which I often do, I suggest you cooperate with breathing training and correctly establish the relationship between breathing and core stability.
Before entering the dead worm, you must practice 90-90 breathing exercises, otherwise you will establish a wrong breathing pattern. This is the basic version of the dead worm movement. When your feet are straight, you should exhale. On the other hand, when your feet are bent, you should cooperate with inhalation.
Why do you have to exhale when your feet are straight?
The first reason:
Exhale will pull the ribs down, feeling that they are moving in the direction of the pelvis. This will help the contraction of abdominal muscles and make your core more stable, so that you won't have the problem of bow and waist because your feet are straight.
The second reason:
In this dead insect movement, there is no weight and no resistance. If even this core intensive training will make you need to hold your breath to increase the stability of your spine, it means that your core stability is very poor!
So we need to practice core stability, don't hold our breath, and then we will ask to stretch our feet while exhaling.
Since core intensive training can't hold your breath, what can hold your breath?
Answer: If there is a heavy load, hold your breath! And hold your breath every time you do the whole action!
For example, including squat, hard pull, shoulder push, snatch, clean and jerk, etc.
What are the similarities between these movements? Standing posture? ! Because of the great pressure on the spine when standing, sufficient core stability is needed.
This concept has nothing to do with textbooks. Exhale when pushing? There is a conflict. Let me explain why I disagree. Exhale when pushing? I think holding your breath is not only conducive to core stability, but also you should do safe movements.
As mentioned earlier, exhalation tends to bend the spine. Imagine that in the process of squatting, the moment you want to stand up, you choose to start exhaling. In this way, the spine is prone to buckling in the middle of vomiting, which will make the core lose stability. This will not only make you unable to complete the movement, but also cause spinal injury.
As I said before, you can't hold your breath when training dead bugs with low thresholds. Once there is a heavy load, hold your breath. Increasing the stability of the spine with intra-abdominal pressure not only allows you to do heavy work, but also allows you to do it safely.
Doesn't holding your breath cause vomiting and fainting? Isn't that dangerous?
Some people may ask, isn't holding your breath not suitable for cardiovascular disease?
This is a very interesting question. I even read that holding your breath can help patients avoid the symptoms of cardiovascular disease during exercise. However, because there is really too little research in this field. My suggestion is that people with cardiovascular diseases should not gain too much weight, so there will be no problem of holding their breath. Let's use the natural breathing mode, exhale when you exert yourself, and inhale when you relax!
From another perspective, the incidence of cardiovascular diseases is actually lower than that of orthopedic diseases. If there is no cardiovascular disease, I will be more concerned about whether the spine can bear a large weight in a stable state. Otherwise, in order not to hold your breath, the spine is not in a neutral position, which is even more dangerous.
If you are an ordinary person without cardiovascular disease, I will take squat as an example. After catching the barbell, breathe in and hold your breath, then start to squat and hold your breath all the way to the station. Finally, before I took a breath, I stood at the straightest moment.
If you find that you can't hold on, don't hold on, which shows that your core stability and muscle strength are not enough. When it happens, start exhaling first to avoid holding your breath too much, or you will faint and feel uncomfortable. After that, we should lose weight and re-strengthen core stability and muscle strength.
Conclusion:
Low threshold training, such as dead bug exercises, can't hold your breath. Holding your breath means that your core stability is insufficient.
In barbell training, especially standing training, because of the great pressure on the spine, it is necessary to hold your breath in order to maintain the stability of the spine core.
The whole movement process of barbell training must hold your breath until the moment when the movement is completed.
At present, the safest method for patients with cardiovascular diseases is low threshold training. Can't hold your breath normally, inhale and vomit.