The goalkeeper, who has just started sports, always feels particularly tired after sports and can't continue to complete training.
On the one hand, this is due to the weak cardiopulmonary function; On the other hand, this is because the way of breathing is not correct, so the most efficient breathing is not completed. Many breeders may adopt a simple and fast breathing mode, which leads to low breathing efficiency, fatigue and even dizziness.
Therefore, in order to maximize the efficiency of breathing, improve cardiopulmonary function and save a lot of physical strength, it is suggested to choose a deep and slow breathing mode when doing high-intensity exercise. From the point of view of exercise physiology, there are two reasons for choosing deep and slow breathing mode:
① When the breathing frequency is too fast during exercise, the gas left in the respiratory tract cannot be exchanged in each inhalation, 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, and the energy consumption and oxygen consumption of respiratory muscles will also decrease, making ventilation more effective, which is very powerful for long-term exercise.
The same is true when running. It is suggested to inhale through the nose, exhale through the mouth, inhale in three steps and breathe in two steps, so as to avoid the unnecessary pressure of organs on the diaphragm and the obstruction of breathing, and also avoid the pressure deviation caused by focusing on one foot.
In short, in aerobic exercise, we should try to avoid shortness of breath, improve the depth of breathing, and try to maintain a calm 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 flat bench press as an example: exhale slowly when pushing the barbell, and inhale when pushing it to the top. Remember, after you push out the barbell, you have been in a state of heavy load, so you must always keep the core muscles stable to protect your spine. Similar movements can also follow this law.
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 waist through correct breathing in the training of fishing line and vest line.
Chest breathing is used when the abdomen is closed for two reasons:
① Abdominal muscles are the muscles that wrap the abdomen. When stressed, the abdomen will tighten, preventing the abdomen from bulging.
2 If you inhale and hold your breath when your body is bent, your bent body will flatten your abdominal cavity. In the long run, the abdominal cavity will look as thick as a deflated balloon.
How to do it specifically? For example, exhale when lifting your knees on your stomach, exhale after getting up, and exhale when lifting your legs on your back.
(3) When the muscle strength is strengthened instantly, it takes a short time to hold your breath.
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? Hold your breath and instantly strengthen your muscles.
Holding your breath can fix the chest and pelvis, stabilize the core and provide solid support for muscle contraction. But it should be noted that the time to hold your breath should not be too long!
The correct and reasonable method of holding your breath should refer to the following points:
① Inhale too deeply before holding your breath;
② At the end of breath-holding, in order to avoid sudden decrease of intrathoracic pressure, there is a process of gradual decrease of intrathoracic pressure, and the exhaled gas should be gradually squeezed out from the glottis, that is? Open the glottis a little? , throat? Hi? Voice exhalation;
(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 strengthening of fat burning effect.