1. Chest expansion exercise
Chest enlargement refers to the training centered on the muscles inside the chest. This set of movements makes full use of physiological advantages to get rid of the influence of gravity on the chest and improve your manners. Arms straight, palms down, lift forward, palms down, slowly and forcefully spread the chest to both sides, and then withdraw it from both sides to both sides of the body. Inhale when the arm is extended and exhale when the arm is contracted. You can do it 50 times at the beginning and gradually increase it to 100 times.
stretching
Stretching exercise is a kind of health care exercise. It helps to dredge lymph glands and relax joints, enhance the flexibility of the body, relax muscles, reduce sports injuries and fatigue, and if massage is added, it can also enhance blood metabolism. Stretching is not as easy to get hurt as equipment training.
Stretching exercise is a kind of health care exercise. It helps to dredge lymph glands and relax joints, enhance the flexibility of the body, relax muscles, reduce sports injuries and fatigue, and if massage is added, it can also enhance blood metabolism. Stretching is not as easy to get hurt as equipment training.
jogging
Jogging (English: Jogging or Jogging), also known as jogging, jogging or jogging, is a moderate-intensity aerobic exercise aimed at warming up or exercising and running a relatively long distance at a slow or moderate pace.
Jogging has a positive effect on middle-aged and elderly people to maintain good heart function, prevent lung tissue elasticity from decreasing, prevent muscle atrophy, and prevent coronary heart disease, hypertension and arteriosclerosis. At the same time, we should also pay attention to some details such as jogging shoes. It can accelerate fat consumption and achieve the goal of losing weight quickly. It can also enhance physical fitness and improve resistance.
4. Abdominal breathing
Abdominal breathing is the most important and basic way of breathing in yoga. It is the basis of learning other breathing methods, which can be accomplished by increasing the activity of diaphragm and reducing the movement of chest.
Abdominal breathing means moving the diaphragm up and down. Because when inhaling, the diaphragm will drop and squeeze the organs below, so the stomach will expand, not the chest. Therefore, when exhaling, the diaphragm will rise higher than usual, so you can take a deep breath and spit out more carbon dioxide that is easy to stay at the bottom of the lung.
Increase vital capacity:
Oxygen can't be stored in the body, and people must always breathe fresh air. So breathing has a great influence on health. However, most people only use one-third of their vital capacity. Therefore, it is necessary to actively carry out breathing exercise, so that the lungs can be exercised, the vital capacity can be increased, and the vital capacity can be fully utilized, thus providing more oxygen for the blood and making it more energetic. Here are several ways to breathe that are good for your health. Might as well exercise to improve your vital capacity.
Extended data:
Besides exercise, correct breathing can also increase vital capacity.
Increased respiration
According to the results of the national physical fitness monitoring in 2000 published by the State Sports General Administration and the Ministry of Education, the vital capacity of men aged 40-69 decreased from 3,347.2 ml to 24,465,438 0.3 ml, and that of women decreased from 2,362.3 ml to 65,438 0.7665,438 0.6 ml, which decreased by 28% and 26% respectively. The decline of vital capacity causes many diseases that affect the lung health of the elderly, such as tracheitis, asthma, pneumonia, pulmonary embolism, pulmonary fibrosis, lung tumor and so on. More importantly, once these lung diseases are combined with other diseases, the mortality rate is very high.
1. Take a deep breath
First, inhale slowly through the nostrils to fill the lower part of the lungs with air. When inhaling, the abdomen will bulge slowly because the chest is lifted up and the diaphragm is pressed down. Then continue to inhale and fill the upper part of the lungs with air. At this time, the ribs will be raised and the chest will become bigger. This process usually takes 5 seconds. Finally hold your breath for 5 seconds. After a period of practice, you can increase your breath holding time to 10 second, or even more. After the lungs suck enough oxygen, exhale slowly, and the ribs and chest gradually return to their original positions. Pause for a second or two, then start from the beginning and repeat 10 minutes. Long-term practice can become a normal breathing method.
Breathe quietly
Hold the right nostril with your right thumb, take a deep breath slowly through the left nostril, and consciously imagine that the air is flowing to your forehead. When the air in the lungs is saturated, press the left nostril with the index finger and middle finger of the right hand, hold your breath for 10 second, and then exhale. Then hold down the left nostril and start over. Do it five times per side.
3. Sleep breathing
Doing this kind of breathing before going to bed is especially effective for insomnia. Lie on the bed with your hands flat at your sides, close your eyes and take a deep breath. Slowly raise your arms above your head, close to your ears, and touch the bed with your fingers. This process takes about 10 seconds, and both arms are restored at the same time. Repeat 10 times. This method can help you sleep peacefully.
Step 4 exercise and breathe
When walking or jogging, take the initiative to increase your breathing volume, breathe slowly and breathe quickly. When breathing slowly, the chest will gradually widen with inhalation and exhale faster. Exercise at least 20 times each time, several times a day.
References:
Baidu encyclopedia-increase vital capacity