In resistance training, many beginners often hold their breath to complete the whole movement process because of their heavy weight.
This is actually an instinctive reaction of the body. When we resist high load pressure, holding our breath can immediately improve our body control ability, strength and reaction speed, and enhance our intra-abdominal pressure to maintain the stability of the core area.
However, I don't recommend holding your breath all the time during training. Holding your breath all the time is prone to the phenomenon of temporary insufficient blood supply to the brain, so people with low training level often have dizziness and nausea after holding your breath training.
When training, you usually follow, one movement, one breath.
? Follow the resistance and inhale.
? Against resistance, exhale
? Inhale during centrifugal contraction.
? When you contract to your heart, exhale.
(If you don't know what is centripetal contraction and what is eccentric contraction, you can click here: "Muscle contraction form")
Take bending as an example, exhale when lifting dumbbells, and inhale when lowering dumbbells.
This way of breathing is suitable for low weight and high frequency training, not for heavy weight.
Breathe under two heavy objects: flat breathing
(Operation Valsalva)
As mentioned above, holding your breath during the whole training process can improve the stability and strength of our body, but it will also pay a corresponding price: it will make our brain temporarily short of blood supply, and it will be easy to get dizzy for too long.
Therefore, a special skill is used in training: Valsalva exercise, also known as tile breathing.
Flat breathing is very common in heavy weight training and extreme weightlifting. This is a training technique related to holding your breath.
The implementation method is as follows:
Step 1. Take a deep breath.
Step two. Hold your breath.
Step three. Try to exhale the newly inhaled air toward the navel, just like the feeling when defecating (this sounds strange, because the navel can't breathe, in fact, I just want to express: pretend to breathe while holding your breath. In the process of "pretending to breathe", the internal pressure in the chest will increase instantly, just like the body "rising", and the closest state is probably the feeling when defecating).
(Valle inhales-holds her breath-pretends to exhale)
It should be emphasized that tile breathing is not contradictory to what we said before, such as "abdominal contraction" or "abdominal tightening", nor is it contradictory to "abdominal breathing"! In the state of flat breathing, the abdomen is just a tight state. You can think of abdominal breathing as the first step in learning flat breathing. Tightening the abdomen is naturally formed during flat breathing.
Tile breathing is suitable for high-intensity and low-frequency training, but it is not suitable for lightweight and high-frequency. Because you breathe with tiles too often and for too long, you are prone to dizziness and nausea, which will be very uncomfortable.
(spicy eyes)
Breathing that makes the body more excited.
What if there is no state before training?
If you are tired before training, you can also try to do a few big chest breaths quickly, which will immediately make your body more excited and quickly enter the training state.
What if you want to hit the limit?
Before hitting the limit, you might as well take a deep breath and spit it out quickly. Repeat this for 1-3 times. This will make you more focused and make your body feel more excited.
Let me share my experience, and you can also be your own fitness instructor-WeChat official account "Chen Bailing's soy sauce table" ID: soychen 0 1.