The correct method of abdominal breathing. People need to breathe to survive, and there are many ways to breathe, and abdominal breathing has many benefits to the human body. Then I will take you to know more about the correct breathing method in the lower abdomen.
Correct method of abdominal breathing 1 correct method of abdominal breathing
Abdominal breathing can be divided into forward breathing and reverse breathing.
Breathe forward, that is, gently expand the abdominal muscles when inhaling, and inhale as deeply as possible on the premise that abdominal breathing feels comfortable; Relax your muscles when you exhale.
Reverse breathing refers to the slight contraction of abdominal muscles when inhaling and relaxation when exhaling.
Practice of abdominal breathing:
1 First imagine that there is an imaginary "small airbag" in the abdomen (the position of three fingers under the navel).
2. Next, inhale through the nose and send the inhaled air from the chest and abdomen all the way down to the "small airbag".
3. At this time, the lower abdomen will protrude slightly. Then, take a deep breath and exhale all the air in the "small airbag". When practicing, you can put your hand on your lower abdomen or put a book on it to feel the ups and downs of your abdomen.
At the beginning, consciously practice abdominal breathing 50 times a day, and gradually you can make abdominal breathing your own breathing habit.
The correct method of abdominal deep breathing
Lie on your back in bed, loosen your belt, relax your limbs, concentrate your thoughts and get rid of other thoughts. You can also say that you are in qigong state. Inhale slowly through the nose, tuck in the abdomen, keep 10 ~ 15 seconds for each breath, and then exhale slowly, breathing 4 times per minute.
In addition to lying on your back, you can also sit and stand, and the length of time for doing abdominal deep breathing can be adjusted according to your actual situation.
How can I practice abdominal breathing well
1. Try to reach the "limit" amount whether inhaling or exhaling, that is, you can no longer inhale or exhale; In the same way, the abdomen should contract and expand to the extreme, and it would be better if you went straight to Xiadantian every time you breathe.
2. Take a deep breath, slowly, inhale through your nose and exhale through your mouth.
3. Breathe and breathe for about 15 seconds. That is, breathe deeply (abdomen) and hold your breath for 3-5 seconds 1 second, then exhale slowly (abdomen) and hold your breath for 3-5 seconds 1 second. 5- 15 minutes each time. Do it for 30 minutes.
At the end of inhaling through the nose, there is a pause for a few seconds. Focus your mind on the airflow of the lower abdomen and sink into the abdomen, that is, concentrate on feeling the change of the airflow direction of the lower abdomen, and then consciously condense it here.
5. Exhale through the mouth, and exhale long and forcefully. Don't control the airflow to exhale slowly and forcefully at once.
6. People with good health can hold their breath for a long time, and the breathing rhythm should be slowed down and deepened as much as possible. People in poor health don't have to hold their breath, but they should take in enough gas. Practice 1-2 times a day, sit, cross, walk and run until it is slightly hot and sweaty. Try to inflate and deflate the abdomen 50- 100 times. If oral liquid overflows when breathing, you can swallow it slowly.
The advantage of abdominal breathing is to increase vital capacity.
Expand vital capacity and improve cardiopulmonary function. It can expand the chest to the maximum extent, make the alveoli in the lower part of the lung expand and contract, let more oxygen enter the lungs, and improve the cardiopulmonary function. Reduce lung infection
Abdominal breathing can improve cardiopulmonary function, which is very helpful for the rehabilitation of pulmonary ventilation disorders such as emphysema in the elderly, and can also reduce the probability of pulmonary infection, especially pneumonia. Tranquilize the nerves and improve intelligence.
Abdominal breathing can regulate the mood of the human body, and then play a role in calming the nerves. But also has a certain effect on the development of brain and the improvement of intelligence. Promote gastrointestinal peristalsis
Due to the regular increase or decrease of abdominal pressure during abdominal breathing, the activities of abdominal internal organs are strengthened, thus improving the blood circulation of the digestive tract, promoting the digestion and absorption function of the digestive tract, promoting intestinal peristalsis, preventing constipation, accelerating the discharge of toxins and reducing the growth of bacteria in the stomach. In addition, it is also effective in preventing colon cancer and hemorrhoids. lose weight
Abdominal breathing helps to stimulate gastrointestinal peristalsis and promote the discharge of waste in the body. If you insist on abdominal breathing every day, it will help to eliminate abdominal fat, eliminate abdominal waste and improve abdominal blood circulation, thus achieving the effect of losing weight. You can also relax the lines of the chest, shoulders and neck to make the upper body lines more beautiful. Improve gynecological diseases
Abdominal breathing can improve the blood supply of reproductive system in abdominal cavity by increasing abdominal movement, and it has certain effect on treating inflammation of ovary, uterus and appendix. It also has a certain effect on male prostatic hypertrophy. Promote blood circulation
When doing abdominal breathing, the body will produce a prostaglandin substance, which can eliminate active nutrition and dilate blood vessels. When you do abdominal breathing and move the diaphragm, it will penetrate into blood vessels and lymphatic vessels from cells, expel toxins from active nutrients and promote blood circulation.
The correct method of abdominal breathing 2 the correct method of bench press breathing
There are many breathing methods of bench press, which can be selected according to the situation.
1. Hold your breath and exhale quickly when you push up, and inhale slowly when you fall. This method is the most commonly used breathing method in bench press training.
2. Breathe in before pushing, hold your breath when pushing, breathe in after pushing, hold your breath when falling, and breathe in after falling. This breathing method is often used for heavy bench press.
Abdominal breathing is recommended for bench press.
Abdominal breathing is recommended for bench press, which can avoid shrugging and upper limb instability.
Breathing can be divided into abdominal breathing and chest breathing. Our usual way of breathing is chest breathing. Chest breathing raises the chest when inhaling and lowers the chest when exhaling. Shallow breathing can cause the scapula to move up and down. Abdominal breathing means that the abdomen bulges when inhaling and contracts when exhaling, resulting in a lot of gas exchange, so that the chest will not change and the shoulder blades will not move.
Benefits of bench press breathing correctly.
1, ensure oxygen supply.
Correct and rhythmic breathing can ensure the normal supply of oxygen to the body and ensure the coordination and stability of training. If the breathing is disordered and the oxygen supply to the body is insufficient, it is likely that you will not be able to train after several exercises.
2. Give full play to your strength.
Proper breathing can make the body exert better strength, such as proper breath holding, which can make the body accumulate more strength and push up more weight.
3. Reduce lactic acid accumulation
Bench press will make lactic acid accumulate in muscles, and correct breathing will help to transport more oxygen, thus accelerating the decomposition of lactic acid.
Do bench presses make you angry?
It is rare to push the fork gas on the bench.
When we are running, we often encounter wind resistance, and the cause of wind resistance is diaphragm spasm. Diaphragm is a muscle involved in respiratory movement. Diaphragm keeps moving, breathing is abnormal, and excessive pressure may lead to spasm. Unlike running, bench press does not exert pressure on the diaphragm for a long time, and generally rarely causes lateral wheezing.
In an action, in addition to mastering the action, the correct breathing method can not be ignored, and bench press is no exception. Correct breathing can keep us moving steadily, and we won't be unable to continue halfway because of breathing disorder. So what is the correct way to press and breathe?
Matters needing attention in bench press breathing
Avoid holding your breath for a long time.
Press-ups can hold your breath properly, such as holding your breath when doing push-ups. But hold your breath for a long time. Holding your breath for a long time will make the trainer lack oxygen, which may lead to dizziness and other symptoms. In more serious cases, syncope, cerebral congestion and even shock may occur.
The correct method of abdominal breathing 3 How to practice chest-abdominal breathing is easier?
Chest-abdominal breathing can increase the volume of inhaled air, help to make sound, and also make the sound richer, more pleasant and better convey our hearts.
There is often a wrong understanding of chest-abdomen breathing, thinking that deep breathing means holding your chest out, holding your chest out, and holding your breath hard in your stomach, as if holding your breath hard. Actually, it's not like this. It is easy to do the practice of chest-abdomen breathing.
Imagine yourself entering a beautiful garden full of flowers. Flowers are everywhere, blooming in the sun and swaying in the breeze. Beautiful and charming.
You indulge in it, close your eyes, open your lips slightly, and smell the flowers greedily. The flowers float into your body from your nose and even between your lips and teeth.
You enjoy it, and you are very relaxed. Your shoulders are heavy and heavy, and your chest is particularly comfortable. If you put your hand on your waist, you will feel your abdomen bulge slightly, which is breathing with your chest and abdomen.
Practice consciously until you make chest-abdomen breathing a habit, then you will succeed and you will naturally make a nice sound.