Fitness exercise with proper breathing
Many bodybuilders often neglect the breathing itself during exercise, and sometimes the mistake of breathing just makes us unable to progress.
At the same time, there will be adverse reactions, some dizziness, lack of oxygen and so on.
More often, we will feel that there is no strength soon after exercise, and there is no way to reach the highest point of strength, so that our training will be reduced.
So breathing is a very important communication in sports.
銆€銆€Breathing is important, but if you follow the correct breathing method patience, you will quickly master it.
銆€銆€The first is the breathing of anaerobic exercise.
When doing a light weight exercise, you can take a deep breath and then exhale when the action is completed.
The reduction process inhales.
Note that the time of the action should be the same as the time of the breath. Generally, when one action starts, it is 1 second when the force is applied, then it is 1 second to exhale.
When it is restored, it usually takes 2 seconds, which means that it takes 2 seconds to inflate the gas when inhaling.
Then repeat the movements while breathing regularly.
銆€銆€If you are doing a strong exercise, use it.
Proper use of hernia can promote exercise and cause muscle tension.
If you use sputum wrongly, you can lower your blood pressure and produce dizziness, tinnitus, nausea and other discomfort.
The correct way to suffocate is that the breathing before suffocating should not be too deep, and the exhalation should be carried out in small amounts and rhythmically.
Helium is not suitable for every action, it must be used during the last sprint or when doing the maximum weight.
銆€銆€The form of anaerobic exercise breathing uses both mouth and nose to breathe at the same time.
This can increase oxygen intake, improve exercise performance and prolong exercise time.
At the same time, the ventilation resistance of the respiratory tract is reduced, and the breathing process is smoother and smoother.
銆€銆€When people are doing aerobic exercise, there is a phenomenon of chest tightness, difficulty in breathing, slowing of exercise, and depression.
This is because the exercise is too intense, the oxygen absorbed can not meet the needs of the body, resulting in the phenomenon of hypoxia, which is called “pole” in sports medicine.
The way to effectively improve this feeling is to slowly inhale, and after absorbing more oxygen, the feeling will gradually disappear.
Relatively, after deep inhalation, exhale deeply and maintain a rhythmic breathing state.
This kind of aerobic exercise will last longer, improve the heart and lung function, and reduce fat is more effective.
銆€銆€The breathing form of aerobic exercise can be started with the nose first, so that the heart and lung function can be better exercised.
As the movement progresses, the “pole” can be breathed at the same time as the mouth and the nose at the same time, so that the body gets excess oxygen, prolongs the exercise time, and also improves the performance of the exercise.
銆€銆€Teach you three methods of fitness breathing: First, the synchronized breathing method performs one breath for each action, and the breathing is completed during the movement.
銆€銆€1. When the muscles contract, they immediately close their breath and exhale quickly. When the muscles contract, they slowly inhale.
This type of breathing is generally used when the load is heavy, and the supine position is used for movement or the shoulder strap and chest and abdomen should be fixed.
At the top of the exercise, in order to achieve the best shoulder and shoulder requirements, deep inhalation is allowed, but the gas-closing time must be short, and the exhalation is spit.
銆€銆€2, inhale quickly when the muscles contract, slow exhale when the muscles contract.
This breathing method is the opposite of the above formula. It is quick and powerful when inhaling, and it is slow and deep when exhaling.
Generally used in light load and concessional exercises.
銆€銆€Second, the non-synchronized respiratory and respiratory frequencies are not equal to the number of movements, and the breathing is performed during intermittent movements.
銆€銆€1, breathe once every movement.
Pause after doing one action in a row, do a breath, and then do another breath after doing one action.
This method is often used at the beginning of a training session when it is light, fast, has sufficient throughput, or is ready for activity.
銆€銆€2, one breath at a time.Adjust the breath when the heavy weight load (more than 90% of the weight can withstand) or when the body is close to fatigue. The armor then tries to complete an exercise.
銆€銆€Third, the free-adjusted breathing method is often free-regulating when breathing in small-intensity training.
In short, the breathing pattern during bodybuilding exercises should change with the action.
Correct breathing adjusts the position and assists in the important role of completing the movement.