There are some places to pay attention to when warming up, and pay attention to hydration when exercising. Aerobic exercise is very beneficial to our health. Aerobic exercise can increase the oxygen content in our brain. Let's share the benefits of free breathing.
Breathing methods that do not cost money to lose weight 1 1, chest breathing, unhealthy breathing.
Chest breathing is also called rib breathing and horizontal breathing. This way of breathing only relies on the lateral expansion of the ribs to inhale, and the ribs are held up by the external intercostal muscles to expand the chest. During chest breathing, only the alveoli in the upper half of the lung are working, while the alveoli in the middle and lower lobes, which account for 4/5 of the whole lung, are "resting". In the long run, if the middle and lower lungs are not exercised and abandoned for a long time, it will easily lead to the aging of the lungs, decreased elasticity, poor respiratory function, unable to obtain enough oxygen, unable to meet the needs of various tissues and organs for oxygen, affecting the body's metabolism, reducing the body's resistance, and easily suffering from respiratory diseases.
Chest breathing has another biggest drawback. The disadvantage is that the "enthusiasm" of the lower abdomen can not be fully mobilized when breathing, which greatly reduces the effect of reducing abdomen by breathing and makes women "work hard" but has not received any effect.
2, abdominal breathing, perfect breathing
Abdominal breathing can effectively breathe mainly by mobilizing the diaphragm. After inhaling a lot of air, the lungs expand, and the diaphragm below the lungs is compressed and then falls to squeeze the abdomen, and the abdomen will bulge. When exhaling, the diaphragm rises, and at the same time, the lungs exhale gas, and the abdomen gradually returns to its original state without squeezing, and then consciously contracts. The contracted abdomen will push the diaphragm upward and squeeze out the remaining air in the lungs.
On the one hand, this way of breathing helps to stimulate gastrointestinal peristalsis and promote the discharge of waste in the body, on the other hand, it can also make the air flow smoothly, increase vital capacity, and make the organs in the abdomen and abdominal cavity get a good massage. It is an effective abdominal reduction exercise for women who are eager to lose a small belly.
Breathing without spending money to lose weight 2 Yoga breathing is a complete abdominal breathing through the movement of abdominal muscles, intercostal muscles and diaphragm, which is even, slow and deep. Can provide more oxygen to various organs of the body. In order to keep our heart and lung function good, we must learn yoga breathing.
There are four basic breathing methods of yoga: abdominal breathing, chest breathing, complete breathing and single nostril cleaning meridian breathing. These kinds of breathing are through the nostrils.
inhale air
The intercostal muscle expands, the diaphragm drops, and the lung volume increases, forcing air into the lungs.
Feel happy after venting resentment
When the diaphragm rises, the volume of the lungs becomes smaller and air is discharged from the lungs.
1, abdominal breathing
Practice: lie on your back, put your hands on your abdomen, inhale slowly through your nostrils, relax your abdomen, and feel the air being sucked into your abdomen. Your hands can feel your abdomen being lifted higher and higher. In fact, at this time, the diaphragm drops, pressing the air to the bottom of your lungs. When exhaling, the abdominal muscles are slowly contracted, the diaphragm rises, and the air in the lungs is discharged.
2, chest breathing
Practice: sit cross-legged, keep your back straight, put your hands on your ribs, inhale slowly through your nostrils, feel your ribs expand outward, lift your hands upward, and feel your ribs move downward and move inward.
Step 3 breathe completely
Practice: sit cross-legged, with one hand on the abdomen and the other hand on the ribs, slowly inhale, feel the abdomen bulge slowly, and let the air fill the lower half of the lung first, and then the upper half of the lung. Now the air fills every corner of the lungs. You have inhaled the maximum capacity of both lungs, then exhale slowly, first relax the upper chest, then relax the chest and abdomen, and finally contract the abdominal muscles to breathe out the air completely.
Effect:
This is a correct and natural breathing that combines abdominal breathing and chest breathing. After several exercises, you can use this breathing method freely and apply it to your daily life and yoga practice. It can not only provide inhaled oxygen for various organs of the body to the maximum extent, but also strengthen abdominal muscles and make our body and mind relax and calm.
4, single nostril cleaning meridian breathing
Practice: sit cross-legged, hold your knees with your left hand, put your middle finger and forefinger against your eyebrows, put your thumb and ring finger on both sides of your nose, put your thumb against your right nostril, and slowly do yoga breathing with your left nostril for five times. At this time, you should close your eyes, carefully experience the movement in your body, and inhale evenly and gently. When finished, release the thumb, press the left nostril with the ring finger, and slowly use the right nostril. Repeat round 5- 10.
Note: the time of inhalation and exhalation should be equal. Don't make a sound when breathing in and out of your nostrils. If you have rhinitis or cold, don't do this breathing exercise.
Effect:
Provide extra oxygen supply for the body, expel carbon dioxide and old lung qi, clear the "obstacles" in the meridian system, and make the meridians unobstructed. Strengthen the function of upper respiratory tract and prevent rhinitis and cold.