The following children's shoes, who bought a treadmill a year ago, said that they would insist on running, hoping to get rid of all the fei meat that had accompanied her for more than 20 years.
But a year later, it turns out that she still can't breathe!
Obviously, she ran not many times, and she was still a novice.
With the popularity of running, more and more people have become part of the running group, but most of the beginner running enthusiasts do not yet understand the breathing method during running.
Here are some tips to help you run more easily.
1. Take a deep breath before running
Before starting running, use your nose to inhale enough air, then hold your breath for 5 seconds and then slowly spit it out, so that breathing can put your body into the best state of exercise.
2. Try to let the rhythm of breathing follow the rhythm of the steps
Breathe deeply and slowly, slowly and rhythmically, and it is advisable to breathe deeply in the abdomen, bulge the abdomen when inhaling, and close the abdomen when exhaling. Depending on the intensity of the exercise, the rhythm of breathing is adjusted accordingly.
3. Find the breathing rhythm that suits you best
For example, run three steps to exhale or exhale a breath; if you are running fast, you can run two steps per breath and one step per exhale; but if this breathing rhythm makes you feel breathless, you can run one step per inhalation or exhalation.
Jogging can be done in 5 seconds inhale and exhale in 5 seconds.
4. When breathing with the nose and mouth at the same time, the mouth does not have to open too much, and the tongue can be rolled up, which can extend the time of air in the mouth and reduce the stimulation of the air to our respiratory tract.
When jogging at low intensity, try to inhale through your nose and not with your mouth, especially in cold weather. Because of inhaling with the mouth, cold air directly stimulates the throat and trachea, which can easily cause respiratory infection and inflammation, cause coughing, and even cause forked breath, making it difficult to persist in running.
When 3/4 of the maximum exercise intensity is reached, it is recommended to breathe with both the nose and the mouth, and if you only breathe with the nose, it will limit the amount of oxygen inhaled.
5, after running, pay attention to the use of breathing to relax, many people know that after exercise to stretch, but neglect to adjust their breathing, in fact, timely adjustment of breathing mode is also part of the exercise relaxation, can not be ignored.
You can block your right nostril with the finger of your left hand and inhale for 4 seconds. Hold your breath for another 4 seconds, remove the finger from your right nostril, exhale slowly, and repeat.
Using this breathing style after 15 minutes after running can effectively relax and relieve discomfort symptoms. Getting up in the morning with this method also helps to clear the nasal cavity.