Correct breathing method helps with fitness

　　Many bodybuilders tend to ignore the importance of breathing during exercise. Sometimes it is breathing errors that prevent us from making progress. At the same time, adverse reactions may occur, such as dizziness, hypoxia, etc. More often than not, we will feel that we quickly run out of strength during exercise, and the intensity cannot reach its highest point, so that our training level will be reduced. So breathing is a very important part of exercise.

　　Although breathing is important, if you practice the correct breathing method patiently for a period of time, you will quickly master it.

　　The first is breathing during anaerobic exercise. When doing a light weight movement, you can take a deep breath first, and then exhale when the movement starts to the completion. The reduction process aspirates. One thing to note is that the time of the action should be consistent with the time of breathing. Generally, the beginning of an action, that is, when exerting force, is 1 second, so it takes 1 second to exhale. It usually takes 2 seconds to restore, which means that it takes 2 seconds to fully inhale when inhaling. Then repeat the movements while breathing regularly.

　　If you are doing a set of very intense exercises, you need to hold your breath. When used correctly, holding your breath can improve athletic performance and cause an increase in muscle tone. If you hold your breath incorrectly, it can cause your blood pressure to drop, causing dizziness, tinnitus, nausea and other uncomfortable feelings. The correct way to hold your breath is not to breathe too deeply before holding your breath, and to breathe out slowly and rhythmically. Holding your breath is not suitable for every movement. It must be used during the last sprint or when doing the maximum weight.

　　Anaerobic breathing is a form of breathing through the mouth and nose at the same time. This increases oxygen intake, improves exercise performance, and extends exercise time. At the same time, the ventilation resistance of the respiratory tract is reduced, making the breathing process smoother.

　　When people perform aerobic exercise, they may experience chest tightness, difficulty breathing, slowed down exercise frequency, and low mood for a period of time. This is because the exercise is too intense and the inhaled oxygen cannot meet the needs of the body, resulting in hypoxia. This phenomenon is called "extreme" in sports medicine. The effective way to improve this feeling is to take a deep breath. After more oxygen is inhaled and used by the body, this feeling will slowly disappear. On the contrary, after inhaling deeply, exhale deeply and maintain a rhythmic breathing state. In this way, aerobic exercise will last longer, improve cardiopulmonary function, and reduce fat more effectively.

　　When you start breathing aerobic exercise, you can breathe through your nose first, which can improve your cardiopulmonary function. exercise . As the exercise progresses, you can breathe through your mouth and nose at the same time when the "peak" occurs and later, so that the body can obtain sufficient oxygen, extend the exercise time, and improve exercise performance.

　　Teach you three fitness breathing methods:

　　1. Synchronized breathing method: Breathe once every time you perform an action. Breathing is completed during the action.

　　1. Hold your breath momentarily and exhale quickly when the muscles contract, and inhale slowly when the muscles stretch. This breathing method is generally used when the load is heavy, the movements are performed in the supine position, or the shoulder straps and chest and abdomen need to be fixed. During chest exercises, in order to achieve the requirement of raising the chest and lowering the shoulders as much as possible, deep inhalation is allowed, but the breath-holding time must be short, and the exhalation must be spouting.

　　2. Inhale quickly when the muscles contract and exhale slowly when the muscles stretch. This breathing method is opposite to the previous one. Inhale quickly and forcefully, and exhale slowly and deeply. Generally used during lighter load and concessional exercises.

　　2. Asynchronous breathing: The breathing frequency is not equal to the number of movements, and breathing is performed during the intervals between movements.

　　1. Breathe once for several movements. Pause after performing several movements in a row, take a breath, and take another breath after performing several movements in a row. This method is often used at the beginning of a training session, when the weight is light, the speed is fast, the energy is high, or when preparing for activities.

　　2. Breathe several times in one movement. When loading a heavy weight (more than 90% of the weight you can bear) or when your body is close to fatigue, adjust your breathing so that you can work harder to complete another movement exercise. 3. Free-adjusted breathing method When performing small-intensity training, free-adjusted breathing is often used. In short, the breathing method during bodybuilding exercises should change with the movements. Correct breathing plays an important role in adjusting body position and assisting in completing movements.

　　3. Free-adjusted breathing method When performing small-intensity training, free-adjusted breathing is often used. In short, the breathing method during bodybuilding exercises should change with the movements. Correct breathing plays an important role in adjusting body position and assisting in completing movements.