Do you know? In a quiet state, people breathe 12 times a minute, and 18,000 breaths a day. During exercise, the respiratory rate and depth of breath are further increased to increase oxygen intake. Breathing is to provide oxygen necessary for the metabolism of body tissues, and at the same time, the carbon dioxide produced by tissue metabolism is excreted from the body through the alveoli, assisting in the maintenance and control of the body's acid-base balance.
This seemingly simple breath-and-infusion movement actually involves most of the muscles of the torso. These include the diaphragm and external intercostal muscles, as well as the pectoral muscles, trapezius, sternocleidomastoid muscles, and latissimus dorsi muscles. When inhaling, the diaphragm contracts and moves downwards, the external intercostal muscles of the chest contract upwards and outwards to pull the chest cavity, and the chest cavity is affected by atmospheric pressure so that the air enters the chest cavity from the outside into the chest cavity to complete the inhalation. When exhaling, the diaphragm and intercostal muscles relax, the space in the thoracic cage becomes smaller, and the air is pushed outward to complete the exhalation.
A common form of breathing during exercise
There are two main common forms of breathing, [chest breathing] and abdominal breathing. Chest breathing refers to the form of breathing mainly completed by thoracic movements, mainly relying on intercostal muscle contraction and relaxation. When exercising, the technical movement of abdominal fixation is required, and chest breathing is used. Such as the flexion static action when fixed up or down, such as the static action of "starting from both ends".
Abdominal breathing refers to the form of breathing that is mainly completed by transverse diaphragm movement. When exercising, the chest and shoulder straps need to be fixed to ensure the technical movement of the shape, usually using abdominal breathing. For example, when you need to stand upside down, when you use abdominal breathing, the factors that affect the instability of the body's center of gravity will be eliminated.
When the human body is moving, it is necessary to flexibly use the form of breathing, usually a combination of chest breathing and abdominal breathing, and should also pay attention to the coordination with the breathing rhythm, consciously deepen breathing, and coordinate breathing and action to improve ventilation ability.
Different movement types and breathing
Adjusting your breathing is very important for exercise and fitness. If the breathing method is improper, it will cause premature muscle fatigue, especially during strenuous exercise, blindly holding your breath will increase blood pressure, and even cause discomfort symptoms such as dizziness. The correct way of breathing can help the body maintain a stable state, improve athletic performance and improve heart function. It is indeed difficult to maintain the correct way of breathing at all times during exercise. In addition to yoga, which requires special attention to breathing, many times, such as cycling or weight training, the importance of breathing is often overlooked by us. Overall, when aerobic exercise, we should pay attention to maintaining regular and stable breathing, in the warm indoor exercise, it is best to breathe through the mouth, and in the cold outdoor should be inhaled through the nasal cavity, which helps the respiratory tract to remain warm and moist, so that the body can maximize energy. During strength training, because the muscles are sometimes tense and sometimes relaxed, breathing should also be alternated with this state. The correct way to breathe is to maintain a tense state in the body, such as inhaling during chest muscle exercises such as push-ups, and exhaling when standing up or pressing down on both arms; when squatting, the body is inhaling when squatting, and exhaling when standing.
Correct breathing method when running
At the beginning of a long-distance running exercise or when the running speed is relatively slow, especially when running against the wind, you should breathe with your nose, that is, use your nose to inhale, and then exhale with your nose. If you breathe through the mouth, although you can inhale more air, a large amount of air enters the trachea and throat, irritating the respiratory tract, easily causing coughing, and even causing tracheitis. At the same time, breathing with the mouth is not hygienic, and it is easy to directly inhale dust and bacteria in the air into the body, causing various diseases. With the increase in the distance and speed of long-distance running, the body's demand for oxygen continues to increase, only with the nose breathing can not meet the needs of physical activities, at this time should use the mixed breathing method of mouth and nose, with the nose inhalation, and then with the mouth exhalation, the mouth is slightly closed when inhaling, the teeth are lightly bitten, the inhalation should be slow and even; the mouth is slightly open when exhaling, the tongue is rolled up, against the palate, and the exhalation should be short and powerful. In addition, when running for a long time, breathing should also be closely coordinated with the footwork of running. Under normal circumstances, the breathing mode of two steps and one inhalation, and then two steps and one exhalation or three steps and one inhalation and three steps and one exhalation can be adopted; at the same time, it is noted that the rhythm of breathing cannot fluctuate too much.
Autumn is thick and the weather is slightly cool, which is a good time to run. When you master the correct way of breathing, you can not only improve your running efficiency and athletic performance, but also feel relaxed physically and mentally.