Pure white, running is not fast, non-sports students, no systematic practice, nor have they received guidance, just a simple summary of their own running, everyone is good to see, and welcome everyone to discuss together, but also look forward to the god correction.
Talk about breathing, things that can be done without perseverance, simple, but what about breathing in running? It's not that simple.
Not simply where - rhythm. In various sports, the rhythm of breathing is very important, such as swimming, shooting, iron, etc., of course, including running, breathing rhythm is chaotic, all the action rhythm is immediately chaotic, so how to master the rhythm of breathing is the key. What is this rhythm, in fact, is very simple, breathing with footsteps, such as the commonly said three steps one inhale three steps one exhale, two steps a suction two steps a exhale.
In terms of intensity, breathing while running is roughly divided into the following categories: nasal inhalation, nasal inhalation, and oral inhalation.
Nasal inhalation is a low-intensity method and is also the running method of cell division proposed by Japan. The intensity of the nasal inhale is slightly higher, and the inhalation is higher. In addition, the faster the breathing rhythm, the higher the intensity, the deeper the breathing, the higher the intensity.
Running is simply the process of burning and releasing heat in the body, which requires oxygen to participate, and the more oxygen is burned, the more fully it is burned, so it requires us to breathe more oxygen and discharge more carbon dioxide. And everyone's lungs are so big, how can they inhale more oxygen? We often see a concept – abdominal breathing.
What is abdominal breathing? Relatively speaking, we usually use chest breathing, chest expansion when inhaling, chest contraction when exhaling. Abdominal breathing, on the other hand, dilates the lungs by the downward movement of the diaphragm.
diaphragm
All of the above is word-count nonsense, now let's get down to business.
Few people know where the diaphragm is, how to control it, I don't know, my experience is that abdominal breathing is simple and simple, first drum stomach and then inhale, compress the stomach and then exhale. The difficult thing is to use it when running, because your abdomen is tightened when running, then the bulging stomach will be a little south, you can only practice more, and when you run, you will focus on the abdomen, which is how I slowly learned to waste.
In addition, the practice of breathing extremes is to come together in the chest-style abdominal style, first drum the stomach and then inhale, expand the chest when the suction is full, continue to inhale, and exhale is to compress the stomach first, and then compress the chest.
Abdominal breathing uses a lot more muscles and will be slightly tired, so when I run, I usually breathe in the chest, and after running for a while, I will breathe a few deeper chest-type abdominal breaths together, and the heart rate can drop by 5-8 points.
Have you learned to waste?