Adjust the breathing mode to keep the fitness effect. People who don't exercise regularly should pay attention to these points. Sticking to exercise may make them grow taller. Keeping healthy is the first priority of exercise. What are the benefits of adjusting breathing mode to maintain fitness effect?
Adjust the breathing mode to keep the fitness effect. 1 Sometimes it is the wrong breathing rhythm, which can't improve our fitness effect, and at the same time, the body will also have adverse reactions, such as dizziness, hypoxia and fatigue.
When you exercise with the following breathing methods, your exercise state will not only improve, but also reduce fatigue and sports injuries.
Free regulated breathing
In low-intensity training, breathing is often freely adjustable, that is, breathing in a way that makes you feel comfortable. This breathing method is generally used in lift heel, jogging and cycling. The freely regulated breathing pattern should change with the movement. Correct breathing will not only play the role of "oxygen supply", but also play an important role in adjusting exercise state and assisting in completing training movements.
Synchronous breathing method
Breathe every time you do an action, and breathing is done during the action.
Exhale quickly when muscles contract, and inhale slowly when muscles stretch. Generally, this breathing method is used when the load is heavy, the action is done in the supine position, and the shoulders, chest and abdomen need to be fixed. For example, it can be used when doing wide push behind the neck, supine push, supine bird and other actions. When practicing chest, in order to achieve the effect of keeping your chest as high as possible and sinking your shoulders, deep breathing is allowed. For example, if you are a supine bird, you must hold your breath for a short time and exhale (exhale forcefully).
Breathe in quickly when muscles contract, and exhale slowly when muscles stretch. Inhale quickly and forcefully and exhale slowly and deeply. Generally used in exercises with light load. For example, it is used when doing dumbbell bending, standing birds, sitting dumbbell pressing and other actions.
Asynchronous respiration
Breathing frequency is not equal to the number of exercises, and breathing is carried out in the interval of exercise.
Multiple movements, one breath. Breathe once after several actions in a row, breathe again after several actions in a row, and so on. This method is suitable for training, warm-up, light weight, fast action and full of energy. For example, push-ups, sit-ups, pull-ups and other actions can be done.
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 your best to complete the next action. For example, when doing barbell squats and leg lifts. This way of breathing emphasizes overload training.
Breathe three times, breathe twice. This breathing rhythm is simply a breathing rhythm of 3 to 2, inhaling three times and exhaling twice. Suitable for running and most aerobic exercises. It can help bodybuilders at all levels to better balance their bodies, reduce physical discomfort and avoid sports injuries.
Maximum weight training breathing (Washi breathing) Washi breathing (VM) is a very common method in weightlifting. In the case of maximum weight training, weightlifters hold their breath after the maximum inhalation and challenge the maximum weight of hard pull or squat. The main benefit of VM is to increase abdominal pressure and increase the stability of your spine, that is, lumbar spine, which can effectively reduce the risk of injury.
The quality of breathing rhythm during exercise directly affects the effect of our fitness, and when we adjust the breathing rhythm, we should exercise and breathe reasonably according to our own situation, cooperate with exercise to improve people's physical function and ensure the environment in the human body is in a balanced state.
Breathing method of fitness exercise;
A breathing method of aerobic exercise
In aerobic exercise (such as running), most beginners will have shortness of breath when running, because their cardiopulmonary function is not strong enough. This method is inefficient and easy to cause physical fatigue, resulting in aerobic exercise can not last longer.
It is recommended to take a slow and deep breath when running, taking each foot landing as a beat, inhaling once every three beats, exhaling once every two beats, inhaling through the nose and exhaling through the mouth. This way of breathing can save a lot of physical energy and greatly improve the performance of aerobic exercise.
Second, strength training breathing method
In the process of strength training, the principle of breathing is to inhale with resistance, resist resistance, exhale (ascend) when exhaling hard, and inhale (descend) when inhaling. For example, when squatting, exhale when squatting, and inhale when squatting. This way of exhaling can provide enough oxygen and energy for muscles, which is suitable for self-weight training and small weight equipment training.
When carrying out heavy strength training, inhale slowly first, hold your breath when exerting strength, and tighten your muscles to hold your breath, which can provide some support for your body; Similarly, take squat as an example. When squatting, don't inhale, hold your breath. When squatting, exhale slowly when the body feels fully exerted, and just finish breathing when standing up completely.
Adjust the breathing mode to keep the fitness effect. In recent years, Osho diamond breathing is popular in Europe and America. This breathing method, developed by the famous German therapist Devapsth after more than 20 years, can not only relax your whole body, but also stimulate your heart to be more relaxed and happy than ever before, so as to achieve the effect of relieving stress from the inside out.
In today's lifestyle with increasing pressure and conflict, even in the face of rapid changes and restless emotions from the workplace and personal life, everyone must strive for outstanding achievements in their own lives. Therefore, we must have strong physique, relaxed thinking, flexible adaptability, trust, a lot of creativity and sensitive intuition, and we must rely on these conditions to have a quick, definite and compassionate attitude to meet the challenges in life.
In order to gain good creativity and successful leadership in personal life and work, everyone must know how to relax and learn the skills to deal with internal and external pressures correctly to protect themselves from diseases.
Everyone must also learn how to relax physical, psychological and emotional tension, and then reorganize their creativity. Finally, they can find brand-new strength and inner peace, so as to get a steady stream of actions.
To sum up, adjusting our breathing rhythm can also help us decompress.