First of all, let's talk about three kinds of breathing methods for fitness, so what auxiliary effects do these breathing methods have on strength? What is the principle?
1, synchronous breathing method
This breathing method is that you take a breath every time you do an action, and breathing is completed during the action. The specific breathing mode is as follows:
Wide push behind the neck, supine push, leg lift
A. Breathe out quickly when muscles contract, and inhale slowly when muscles stretch. 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, do? Wide push behind the neck? 、? Supine compression? 、? Leg lifts? Use when waiting for action. In chest exercises, deep inhalation is allowed to achieve the requirements of holding your chest as high as possible and sinking your shoulders, such as? A supine bird? But hold your breath for a short time, and exhale is spewing.
Dumbbell bending, standing bird
B. 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, do? Dumbbell bend? 、? A standing bird? Use when waiting for action. This method emphasizes the concentration of ideas.
2. Asynchronous breathing
The breathing frequency of this breathing method is not equal to the number of movements, and breathing is carried out when the movements are intermittent.
Push-ups, parallel bars arm flexion and extension
A. 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, do? Push-ups? 、? Parallel bars arm flexion and extension? Use when waiting for action.
Barbell squat
B. 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, do? Barbell squat? 、? Leg lifts? Use when waiting for action. This way of breathing emphasizes overload training.
3. Adjust breathing freely
In low-intensity training, breathing can often be adjusted freely. ? Lift your heels? 、? Jogging? 、? Spinning bike? This method is generally used for breathing.
Generally speaking, synchronous breathing is a way to stabilize the spine. Exhale when exerting force, and the core can be effectively tightened to make the trunk more stable. Generally speaking, asynchronous breathing is a breathing method used when heavy objects impact. This method can make atp (adenosine triphosphate) recover faster and the core will be tighter. The third is free breathing, but there are also requirements. Breathing frequency and intensity will be more suitable for endurance training.
In a word, the way of breathing during fitness should change with the movement. Proper breathing should not only play a role? Oxygen supply? It can not only fix the shoulder strap, but also play an important role in adjusting posture and assisting in completing movements. Do you know how to breathe now? According to these three breathing methods, the core problem is solved, and fitness will not be ineffective.