take a deep breath
Breathing and inhaling are both positive efforts. When inhaling hard, the diaphragm, external intercostal muscle and auxiliary inspiratory muscle contract, which enlarges the chest cavity and increases the inspiratory volume. In addition to the relaxation of the above muscles, forced exhalation is accompanied by the contraction of intercostal muscles and abdominal muscles, which narrows the chest and deepens exhalation.
This method can balance the activity of nervous system, inhibit the excitement of sympathetic nerve and improve the excitement of parasympathetic nerve. Therefore, taking a few deep breaths in a tense situation can calm and relax the mood. Deep breathing can also regulate endocrine function through the above-mentioned nervous system activities.
abdominal respiration
Abdominal breathing is a method of breathing with diaphragm breathing as the main movement. It is divided into forward breathing and reverse breathing. Breathing forward is the deep breathing method mentioned above, but it highlights the diaphragm breathing movement. Reverse breathing, when inhaling, you need four abdomen breast augmentation, and at the same time, the inhalation volume increases; Exhale is opposite to inhale, and the protruding abdomen contains the chest, which increases the expiratory hall while expanding the abdominal cavity.
The inspiratory capacity of abdominal breathing is four times more than that of other breathing methods, which makes the lungs expand, the air fills the alveoli, and a large amount of carbon dioxide is discharged, which improves the oxygen capacity, promotes blood circulation and improves the metabolism level. In addition, the movement of diaphragm and abdominal muscles can massage abdominal organs, enhance the movement of gastrointestinal pupae, and help improve digestive function. But it is not advisable to do more exercise at one time.
Nasal respiration
You need to breathe with a faint breathing sound. Generally, two inhalations and one inhalation are used, with short inhalation and long exhalation, combined with stepping and waving. When the left foot touches the ground, do the action of "sucking-sucking-sucking-sucking-sucking" and when the right foot touches the ground, do the action of "hoo-hoo-hoo-hoo-hoo", that is, do the action of "sucking-hoo-hoo-hoo-hoo-hoo-hoo-hoo-hoo-hoo-hoo-hoo-hoo-hoo-hoo-hoo-hoo- This method can strengthen the operation of "internal qi", dredge meridians and regulate the balance of yin and yang, which can not only play a role in fitness, but also prevent many diseases.
Respiratory health maintenance
Stand up straight, look far-sighted, relax your shoulders, hold out your chest, then press your navel with your hands folded, inhale deeply with your hands, and then relax your hands and exhale slowly. If normal breathing takes 5 seconds, then health breathing takes 10 seconds. One day 1 time, do 40? 60 interest (one breath is 1 interest). Breathing health can make people get more oxygen, discharge more carbon dioxide and improve metabolism. Of course, our middle-aged and elderly friends are suitable for breathing and fitness in parks or grasslands, so the effect will be better.
Above, we have learned some steps of breathing fitness method, and we can know that breathing fitness method is also very particular and helpful to our human health, so we must learn breathing fitness method, so that our health can be better guaranteed.