Do you know how to do abdominal breathing exercises? In recent years, abdominal breathing exercises have been scientifically verified, which can better exercise our waist. I collected and sorted out the relevant information on how to do abdominal breathing exercises for everyone. Let's have a look.

How to do abdominal breathing exercises 1 There are two main forms of human breathing, one is called chest breathing, also known as upper lung breathing, which is mainly done by lifting or lowering the ribs through the contraction or relaxation of intercostal muscles to make the chest wider or narrower; Chest breathing is a kind of shallow breathing, which is easy to make people excited and even nervous. When people are nervous, they are prone to shortness of breath, and their breasts are constantly fluctuating. The other is called abdominal breathing, also called diaphragm breathing, which is a kind of deep breathing. It is mainly accomplished by the contraction or relaxation of the diaphragm, thus making the thorax longer or shorter.

The anterior-posterior diameter of normal adults' chest is shorter than the left-right diameter, which is beneficial to the expansion of the chest. Therefore, normal people often use chest breathing or a mixture of the two methods, which is called mixed breathing. The chest of patients with chronic obstructive pulmonary disease is often barrel-shaped, and the front and back diameter of the chest is equal to or even greater than the left and right diameter, so the activity of the lungs is hindered. At this time, the usual chest breathing mode can not inhale enough oxygen to meet the physiological needs. If abdominal breathing is used, not only can the intercostal respiratory muscles get proper rest, but also the respiratory function can be improved.

Therefore, related experts have arranged a set of "abdominal breathing gymnastics", which will be exercised twice a day for more than half a year, which will greatly increase the diaphragm activity and greatly improve the symptoms such as shortness of breath.

Section 1: Abdominal Breathing: The exerciser takes a standing posture, putting one hand on his chest and the other hand on his abdomen for abdominal breathing. When inhaling, try to straighten your abdomen without moving your chest; Abdominal depression when exhaling. Breathing according to rhythm, the ratio of inspiration and expiration is 1: 2 or 1: 3. Inhale through the nose, exhale through the mouth, and then whistle.

The second section: dynamic breathing: the exerciser takes a standing posture, raises his arm and inhales; Put your arms at your sides, lean forward slightly and exhale.

The third section: holding the chest and breathing: the exerciser takes a standing posture, raising his arms and inhaling; Hold your abdomen with your hands crossed, lean forward and exhale.

The fourth quarter: chest compression breathing: the exerciser takes a standing posture and raises his arm to inhale; Sit on your hips, put your thumb back, put your four fingers on your abdomen, lean forward and exhale.

Section 5: tuck your knees and breathe: the exerciser takes a standing position, raises his arm and inhales; Bend one leg to the abdomen, put your arms around the bent leg and exhale.

Section 6: Bend your knees and breathe sideways: the exerciser takes a standing posture, with his legs apart, his arms raised and inhaling; Turn right first, bend your right lower limb, straighten your left leg, put your hands around your right knee, press your abdomen and exhale. Turn left again and do the same thing.

Section 7: Squat and breathe: the exerciser takes a standing posture, with his feet together, his arms up and inhaling; Lean forward, squat, tuck your knees in your hands and exhale.

Breathe 4 ~ 8 times.

Section 8: Dynamic Breathing: Same as Section 2.

End: The exerciser takes a standing position. (1) Stand still or go; (2) Swing your hands back and forth, kick your legs and relax your limbs.

The above breathing gymnastics can be done 1 ~ 2 times a day.

Abdominal breathing exercises should be carried out according to the above methods. This will have a better exercise effect. Abdominal breathing can improve the vital capacity of the body, and it is also helpful to the stomach, liver and gallbladder and other body organs. This is very effective for health care.

How to do abdominal breathing exercises 2 abdominal exercises

Method 1: Jump left and right.

There are actually many ways to lose weight. As long as everyone can stick to it every day, the fat in our abdomen can be slowly consumed and burned, and then we can get thinner and thinner. First of all, the first method of thin abdomen is to jump left and right. As the name implies, when we jump up, the left and right sides jump alternately. In fact, this action is very simple. Even friends who have no foundation can complete this action well. This can make our abdominal muscles get good exercise and consumption, and burn fat. However, if you want to lose weight, you should do more groups at a time. About four groups are the best, and each group does it for four minutes, so if we exercise ourselves like this every day, our abdomen will lose weight quickly, so this is the first way to lose weight on our abdomen. You can try.

Method 2: Squat jump

The second method to share with you below is also very simple. Everyone must have heard of squat, knowing that it is very tiring to do it. Of course, being tired means that our bodies are exercising and our muscles are tense. So this method of squat jump is actually based on the evolution of squat, that is, keep a squat posture every time you jump up and down, and then jump up and down. This method of repeated practice is our method of squat jumping, so everyone can think that he can achieve the goal of thin belly. We choose such a simple method for ourselves that we can exercise anytime and anywhere, just like the above method. We need to do it quantitatively every day to be effective. If you don't do it for two days, the effect will definitely not be very good. No matter what kind of exercise, you need to have a persistent process, so the effect will be better.

Method 3: Skipping rope to lose weight

The third recommendation to everyone is our common skipping method to lose weight. As we all know, skipping rope is very simple, but the effect of losing weight is no less than other methods, and skipping rope has a wide range of weight loss, not only for our legs and arms, but also for our stomachs and abdomen, so this is something we can use to lose weight for ourselves. When skipping rope, you should raise your legs as high as possible, so that the effect will be better. If you jump rope to lose weight, you'd better do it more than 200 times a day, so you can burn fat to lose weight. It is best to set a goal for ourselves, and then gradually increase the number every day, so as to break through our limits, so that our abdominal fat will be less and less, and it will look better and better.