But if you ask powerful athletes such as weightlifting, Olympic weightlifting and Hercules, they will definitely look at you in this way.
Because in strength training, especially in the case of heavy weight, it is necessary to breathe flat, which is a way to hold your breath.
"Hold your breath while exercising? Do you want me to die? How dangerous! " Let me explain why breathing is the right way to breathe.
You may comment that fitness and strength training are different, and of course the breathing method is different. Fitness, if resistance training is the main thing, is not much different from strength training. Both are through external resistance, barbells, dumbbells, equipment, and their own weight. . . Make up x groups, and each group makes up x. )
What is tile breathing?
Tile breathing is the abbreviation of Valsalva maneuver, which is a kind of breath-holding method. Everyone uses it almost every day, such as when lifting heavy objects, when moving, and even when relieving oneself. Because in these cases, we all need to exert great strength in a short time, and the body will naturally breathe in the tile.
There are many methods, all based on forced exhalation when the glottis are closed. Let's learn the tile breathing in strength training.
1. Take a deep breath before you start doing the action. When inhaling, you should trap your breath in your abdomen and spread your abdomen as far as possible (pictured). Don't hold your breath in your chest, spread it out.
2. Close the glottis and start the abdominal muscles. Glottis is a door in the throat, which is responsible for letting air in and out. When we close the glottis, air can't escape from the body. At this time, tightening the abdominal muscles will increase the pressure on the chest and abdomen, thus increasing the stability of the core.
3. Complete a number while keeping the glottis closed and the abdominal muscles tightened. Do not open the glottis or exhale when contracting centripetally or centrifugally.
Take a deep breath after that one is finished.
5. Repeat the above steps before doing the next step.
Note: make sure your glottis are closed and your abdominal muscles are active, and then never open your glottis to exhale when you are centrifugal or centripetal. Tile breathing is more suitable for heavy weight and low frequency training. If the number of times is more than five, it takes a lot of time and energy to take a breath after each time. In the case of high frequency, it is recommended to take air every 2-3 times or more. But the principle is the same. You should not exhale during centripetal contraction or inhale during centrifugal contraction.
The role of Washi breathing
When we inhale, our diaphragm will contract and the pressure in our chest and abdomen will increase. Coupled with the activation of abdominal muscles and back muscles, the spine will be more stable and more sports units will be recruited (= more muscle fibers will participate).
More stable spine+recruiting more sports units = more suitable spine for power transmission, safer spine.
If you exhale when you contract to the heart, the internal pressure in the chest and abdomen will decrease, the spine will be unstable, and the participation of sports units will be less, so the efficiency of power transmission will be lower and the probability of lumbar injury will be higher.
Therefore, the main function of tile breathing is to help improve sports performance and reduce the chance of waist injury.