Keeping exercise needs to adhere to every day, or to determine the time of exercise, do a good job of persistence, which is a very important choice for health care. Usually, people will be busy because of work, lack of exercise, or because of physical weakness do not exercise. I hope you can start to exercise from today, because there are many benefits of exercise. In the process of exercise, mastering the correct breathing rhythm can effectively improve our health, but the wrong breathing rhythm often affects the fitness effect. Today, let's talk about how to adjust the breathing mode to keep fit?
Sometimes it is the wrong breathing rhythm that can't improve our fitness effect. At the same time, the body will also have adverse reactions, such as dizziness, hypoxia, lack of strength and so on.
When you use the following breathing method to practice, your exercise state will not only improve, but also reduce the fatigue and reduce the occurrence of sports injury.
Free regulation breathing
When carrying on the small intensity training, the breath often uses the free adjustment type, namely breathes in the way which oneself feels comfortable. This breathing method is generally used in heel lifting, jogging and cycling. The breathing mode of free regulation should change with the movement. Proper breathing can not only play the role of "oxygen", but also can adjust the exercise state and assist in completing the training action.
Synchronized breathing
Take a breath every time you do an action. Breathing is done in the process of action.
When the muscles contract, they immediately close their breath and exhale quickly. When the muscles stretch, they breathe in slowly. It is usually used when the load is heavy, the action is done in the supine position, and the shoulder, chest and abdomen need to be fixed. For example, it can be used when doing neck wide push, supine push, supine bird and so on. When exercising the chest, in order to achieve the effect of chest and shoulder sinking as far as possible, allow deep inspiration. For example, if you are a supine bird, the breath holding time must be short, and the breath should be exhalation (forced exhalation).
Inhale quickly when muscles contract and exhale slowly when muscles stretch. Inhale quickly and forcefully, exhale slowly and deeply. It is usually used in light load exercises. For example, do dumbbell curl, standing bird, sitting dumbbell push.
Asynchronous breathing
Breathing frequency is not equal to the number of movements, breathing is in the intermittent movement.
Multiple movements, one breath. After doing several actions in succession, breathe once. After doing several actions in succession, breathe again, so as to cycle. This method is suitable for warm-up training, light weight, fast action, energetic use. For example, push ups, sit ups, pull ups and other movements can be used.
Take a few breaths at a time. When you are under heavy load (more than 90% of the weight you can bear) or when your body is close to fatigue, adjust your breathing so that you can try to finish the next action again. For example, barbell squat, leg lift when using. This way of breathing emphasizes overload training.
The breathing rhythm of three breaths and two breaths is simply a 3 to 2 breathing rhythm, with three breaths and two breaths. It is suitable for running and most aerobic exercises. It can help people at all levels to balance their bodies, reduce discomfort and avoid sports injuries.
Maximum weight training breathing (WA Shi breathing method) wa Shi breathing method (VM) is a very common method in weightlifting. Under the condition of maximum weight training, weightlifters will hold their breath after carrying out maximum inspiratory capacity to challenge the maximum weight of hard pull or squat. The main advantage of VM is to increase abdominal pressure, increase the stability of your spine or lumbar spine, which can effectively reduce the risk of injury.
The quality of breathing rhythm in the process of exercise directly affects the effect of our fitness, and when we adjust the breathing rhythm, we should exercise breathing reasonably according to our own situation, and with the exercise, we can improve people's physical function and ensure that the environment of people's body is in a balanced state.
Breathing method of fitness exercise:
1. Breathing method of aerobic exercise
In aerobic exercise (such as running), most novices will show short and short breathing when running due to their weak cardiopulmonary function. This method is very inefficient and can easily lead to physical fatigue, resulting in aerobic exercise can not last longer.
It is suggested to take a slow deep breath in the process of running. Take each foot landing as one beat, inhale once every three beats, exhale once every two beats, and breathe in through the nose and mouth. This breathing mode can save a lot of physical strength and greatly improve the performance of aerobic exercise.
2. Breathing method of strength training
In the process of strength training, the principle of breathing is to inhale along the resistance, resist the resistance, exhale and return to the position when exhaling and inhale when descending. For example, when squatting, exhale while squatting and inhale when squatting. This way of exhalation can provide sufficient oxygen and energy for muscles, which is suitable for self weight training and small weight equipment training.
When carrying on the heavy weight strength training, first of all, slowly breathe in, hold the breath when exerting force, and tighten the muscles to hold the breath, which can provide some support for the body; similarly, take the squat as an example, do not inhale fully and hold the breath when squatting, squat up when the body feels fully exerting force, slowly exhale when the body feels fully up, and it is just finished when fully standing up.
