Winter is a good time to carry out winter sports activities, and many primary and secondary schools will carry out winter long-distance running, mountaineering and skiing teaching and training. In winter long-distance running teaching and competition, mastering the correct breathing method can reduce breathing difficulties, enhance the confidence of practitioners and improve the practice effect. Breathing is that the human body constantly absorbs oxygen from the external environment, oxidizes nutrients in the body, makes the human body full of vitality, and constantly discharges carbon dioxide produced by oxidation. The whole process of exchanging gas between the human body and the external environment and the body is called breathing.
Breathing is done by the respiratory system. The respiratory system is completed by respiratory tract and lung tissue. Respiratory tract, including nose, pharynx, larynx, trachea and bronchus, is the passage for gas to enter and leave the lungs.
Breathe through your nose and breathe through your nose and mouth at the same time.
There are nose hairs in the front of the nasal cavity, which can block the inhalation of dust. There is a layer of mucosa on the surface of the nasal cavity, which is rich in capillaries. When blood flows through mucous membrane, it releases heat, which can warm the inhaled cold air. Mucosa can also secrete mucus, keep the nasal cavity moist and adhere to inhaled dust and bacteria, thus playing a cleaning role. In this way, dry and cold air becomes warm, clean and moist after entering the nasal cavity, thus reducing the irritation to the respiratory tract and lungs. Therefore, from the health point of view, it is better to breathe through the nose than through the mouth in winter long-distance running. With the increase of exercise, nasal breathing alone hinders the entry and exit of gas. In order to ensure large lung ventilation, respiratory muscles have to strengthen their contraction and increase the flow rate of gas. This burden will lead to premature fatigue of respiratory muscles and hinder the improvement of ventilation. Proper mouth-opening assisted breathing can not only smooth the qi, reduce the burden on the respiratory muscles, but also help to dispel the rising body temperature during exercise. Experiments show that when breathing through the nose and mouth at the same time during exercise, the lung ventilation can reach 180 liters, while breathing through the nose only is 84 liters. But in the cold winter, the mouth should not be opened too wide, so as to avoid cold air stimulating the throat and trachea, causing tonsillitis, tracheitis, pharyngitis and so on. , which in turn causes diseases such as colds and emphysema.
Increase breathing depth
In winter long-distance running practice and competition, we should deepen our breathing, especially deep breathing. At the beginning of exercise, due to the physiological inertia of breathing and circulatory system, breathing is inhibited to a certain extent, and breathing is not used to it, so there are often shallow and frequent breathing, more inhalation and less breathing, chest tightness, difficulty breathing, and reluctance to exercise again. At this time, if we pay attention to deepening breathing, especially consciously deepening exhalation, further increase alveolar ventilation and improve lung ventilation efficiency, the situation can be improved.
Adjust the breathing rhythm
Because the venue and environment of long-distance running in winter are constantly changing, especially in field training and competition, the movement structure and technical requirements of running-in are different, and the breathing mode and rhythm will also change. Mastering breathing rhythm is of great significance to ensure sports effect, improve sports performance and prevent fatigue.
Breathe naturally with your nose and half-open mouth during long-distance running, and breathe at 2-4 breathing frequencies at a time. With the appearance of fatigue, the frequency of breathing is accelerated, and exhalation is the main method. If the temperature is too low or you run against the wind, you can inhale and exhale through your nose.
In short, in winter long-distance running teaching and training, students should be taught to master correct breathing according to the characteristics of the project and personal situation, so as to improve lung damage, enhance exercise effect, improve health and improve the quality of education and teaching.
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