Breathing is the foundation of life
Everyone needs to breathe
In motion
Breathing is a skill that needs to be mastered
The right way to breathe
It can give exercisers a good rhythm of exercise
Enhance the effectiveness of your training
For people who are losing fat
Correct breathing is also important
Some people don't know how to breathe properly
In the process of fitness
Symptoms such as bifurcation and dizziness often occur
Therefore, it is very important to learn to breathe correctly
Not only can you improve your athletic performance
Enhances the effect of fat loss
It can also be avoided to the greatest extent
Physical discomfort during exercise
Or even sports injuries
Four breathing methods for exercise
NO.1
Aerobic exercise breathing method
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During aerobic exercise (e.g., running)
Most novices are not strong enough due to their cardio skills
Short, rapid breaths are present when running
This way is very inefficient
It can easily cause physical fatigue
As a result, aerobic exercise cannot be sustained for longer
It is recommended during the run
Take slow, deep breaths
Take a shot with each foot hitting the ground
Inhale every three beats
Exhale every two beats
And inhale through your nose and exhale through your mouth
(Especially in winter, it is necessary to prolong the rhythm of breathing outdoors)
This way of breathing
It can save a lot of physical energy
Dramatically improves aerobic performance
NO.2
Strength training breathing methods
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During strength training
The principle of breathing is exquisite
Exhale when exerting force (rising).
Inhale during homing (descent).
For example, when squatting
Exhale as you squat
Inhale as you squat
This way of exhaling
It can provide sufficient oxygen and energy to the muscles
Ideal for bodyweight training and light weight training
When doing heavy weight strength training
Start by inhale slowly
Hold your breath and tense your muscles when exerting force
Holding your breath can provide some support to your body
Again, take squats as an example
Inhale while squatting, don't inhale full
Hold your breath and squat
When the body feels full force
Exhale slowly
Just finish the breath when you stand up completely
NO.3
How to breathe when you are not ashamed
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This is a relatively intense exercise
It is a combination of aerobic and anaerobic
When doing this exercise
The correct way to breathe is nine shallow and one deep
After nine short, rapid breaths
Take a long, slow, deep breath
This way of breathing
It can provide sufficient oxygen and energy to the body
Dramatically increase exercise time
NO.4
Static stretch breathing method
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After the above exercise is over
Stretching is essential
While doing stretching
The movements are all to remain still for about 30 seconds
So you need to take a slow, deep breath when stretching
Each set of 30 seconds of stretching
Exhale deeply 5~8 times
Take a break
Then do the next set of stretching exercises
Remember not to perform the spring-shock stretch shown in the image below
Gradually increase the stretch as you breathe slowly
Every breath you take, try to breathe in and out as much as you can
Allow your body to absorb plenty of oxygen
Relieves lactic acid build-up during strength training
It can also relieve hyperactivity
Make your body healthier
Master the rhythm of breathing for fitness
in order to enhance the fitness effect