Effective fitness breathing, you must do enough warm-up exercise before strenuous exercise. People who often don't exercise should pay attention to these points. Aerobic exercise is very beneficial to our health. Let's share effective breathing methods and practice together.
Effective body-building breathing 1 effective body-building breathing
First, synchronous breathing method
Breathe every time you do an action, and breathing is done during the action.
1. When the muscles contract, hold your breath instantly and exhale quickly, and when the muscles stretch, inhale slowly. Generally, this breathing method is used when the load is heavy, the action is carried out in supine position, or the shoulder strap and chest and abdomen must be fixed. For example, when doing "wide push behind the neck", "supine push" and "leg lift". In chest exercises, in order to reach the requirements of keeping your chest as high as possible and sinking your shoulders, you are allowed to take deep breaths, such as "supine birds", but you must hold your breath for a short time and exhale.
2. Breathe in quickly when muscles contract, and exhale slowly when muscles stretch. This way of breathing is contrary to the above formula. It is fast and powerful when inhaling and slow and long when exhaling. Generally used for light load and concession exercises. For example, when doing "dumbbell bending" and "bird standing". This method emphasizes the concentration of ideas.
Second, asynchronous breathing
Breathing frequency is not equal to the number of exercises, and breathing is carried out in the interval of exercise.
1, several actions in one breath. Pause after several consecutive actions, take a breath, and then take another breath after several consecutive actions. This method is often used at the beginning of a training, when it is light, fast and energetic, or when doing warm-up activities. For example, when doing "push-ups" and "parallel bars arm flexion and extension".
2. Breathe several times at a time. When you are overloaded (more than 90% of the weight you can bear) or your body is close to fatigue, adjust your breathing so that you can try to complete another action exercise. For example, when doing barbell squats and leg lifts. This way of breathing emphasizes overload training.
Third, freely adjust breathing method
In low-intensity training, breathing can often be adjusted freely. Heel lifting, jogging and cycling are usually used to breathe in this way.
In short, the breathing style in bodybuilding exercises should change with the movements. Correct breathing not only plays the role of "oxygen supply", but also can fix the shoulder strap, which plays an important role in adjusting posture and assisting in completing movements.
Effective body-building breathing II. There are three points to pay attention to before exercise. There are two taboos in exercise, namely, avoiding excessive exercise and avoiding morning exercises on the roadside.
Step by step, not too aggressive. Some people think that only by doing a lot of exercise can we exercise well and enhance our resistance. Actually, it is not. Exercise is as moderate as eating and sleeping. Too much or too little exercise is not good for health. Only proper exercise can play the role of fitness and disease prevention.
Without exercise, the body is easy to get fat, and the functions of various organs in the body will decline, which directly leads to the decline of the body's resistance and stress ability, leading to various diseases; Excessive exercise consumes a lot of physical strength and can't be recovered, but it will break down over time.
Autumn exercise is the same as other seasonal exercises, and the amount of exercise should be gradual from small to large. I feel a little hot and sweaty during exercise, and I feel relaxed and comfortable after exercise. This is the standard of good effect. On the contrary, if you are very tired after exercise and still feel unwell after rest, headache, dizziness, chest tightness, palpitation and reduced food intake, then your exercise may be too great, so you must reduce your exercise next time. Fitness exercise in autumn and winter should follow the principle of gradual progress, and it is forbidden to increase the amount of exercise temporarily or exercise in a sudden and cold way. The increased load varies from person to person. For example, for the first time jogging, you can try to increase it from 3 minutes to 5 minutes or 10 minutes. This step by step can gradually improve your physical condition.
Morning running is not suitable for roadside. Jogging, which many people like, is a good exercise method, which is most suitable for young and middle-aged people. Jogging can enhance respiratory function, increase vital capacity and enhance myocardial function, so jogging is a good fitness method.
Jogging on Lin Yin Avenue in autumn and breathing fresh air are good for human health. But now in the city, there are more and more busy roads, and many people jog along the roads to exercise in order to save trouble. In fact, this is very unhealthy. Because of the dry climate in autumn, lime soil is easy to fly and pollute the air. Running on the roadside will increase lung capacity, inhale more dust and harmful gases emitted by cars, which will inevitably increase the harm to the body. Therefore, it is best to choose quiet and clean places such as parks for morning running and exercise, rather than jogging along the road.
In fact, there are not only three precautions to be taken before exercise, but also two taboos during exercise. One more thing after exercise is to replenish water and prevent autumn dryness.
From hot and humid summer to autumn, the climate suddenly dries up and the temperature drops a lot. It is easy to accumulate some heat in the human body, and the humidity in the air decreases in autumn, which is easy to cause symptoms such as dry throat, shortness of breath, chapped lips, nosebleeds and dry stool.
In addition, the water lost during exercise will aggravate the body's response to water shortage. Therefore, after exercise, you must drink more boiled water, eat more soft foods such as pears, apples, milk, sesame seeds and fresh vegetables, or drink more foods such as rock candy pear water and winter melon soup in order to maintain the normal secretion of upper respiratory mucosa and prevent sore throat.
If you exercise a lot and sweat too much, you can add a small amount of salt to boiling water to maintain the acid-base balance in your body. If possible, you can drink some sports drinks containing electrolytes to prevent muscle spasms. If you are doing long-distance running, you should also drink a proper amount of sugar boiled water to prevent adverse physiological reactions such as hypoglycemia, dizziness, sweating and limb fatigue.
However, you should properly replenish water after exercise, and you should not drink too much, because drinking too much after exercise will take away a lot of electrolytes, some of which will flow out of the body, which is not good for your health.