Proper breathing during exercise
Breathe in, breathe out / sounds simple, but it is not so. When it comes to exercise, art inhalation and exhalation is a little more complicated than you think. Do we need to breathe through your nose and exhale through the mouth? And what is a diaphragm? Regardless of whether its running, lifting weights or do any other sports, read about the best technique of breathing for better performance.
No matter what kind of activity first started (the race, squats ..), breathing is not something that comes to mind. But the smooth and effective breathing is essential for delivering oxygen to the body for the proper execution of all functions. Proper breathing also helps athletes to exercise longer with less effort, without pain on the side and a calm mind. With more awareness and get some exercise - play Breathing is close to you.
Breathing is a crucial component of a successful training. One of the first rules you learn breathing when he entered the gym it is you're making the weight - exhalation downhill tag - breath. This rule should be kept all beginners and medium experienced practitioners. Some people do not breathe at all detrimental to the cardio vascular system. Many people hold their breath, which also can be harmful if it is not working properly. Now we pay little attention to this breathing technique, which, if you apply proper operation, it can be your velki saveznig in building a larger, stronger and more powerful body. It is important to realize that breathing is not just a modification of oxygen and carbon dioxide, but it is the basis of safe and productive exercise.
Think about what you are doing when you are relaxed. Most people took a deep breath and then exhaled. Why would you then breathed while booting, at the moment when you need maximum power?
Probably because you also learned that last gasp while lifting the weight. But this is only a partial truth. Exhalation should save after the point of maximum power requirement; otherwise bring the body in a vulnerable position, and increases the risk of injury.
The following things to keep in mind:
run
Mastering the right form of running, pace and strategy can be quite challenging, but the work does not end here. Shortness of breath and irregular breathing during running will not take you anywhere, and studies have even shown that improper breathing techniques can negatively affect the speed.
How to do it correctly: although there is no golden rule, many runners feel best when in a single inhalation device attack two feet, said Alison McConnell, an expert on the techniques of breathing and author of many books. This means two steps (one right, one left) on the inhale and exhale in two steps. This is also referred to as 2: 2 cadence.
Why it works : the diaphragm and surrounding organs are affected by gravity, McConnell says, synchronized breathing with the rhythm keeps bodies running away from unnecessary pressure on the diaphragm, which can make it difficult to breathe normally (and running to make unsettling than it should be).
Nos vs Mouth: There are many studies about comparing breathing through the nose and mouth during exercise, many use small insignificant examples of the results. McConnell advised to breathe through the mouth during exercise, because it is a way of least resistance. According to her, breathing through the nose during exercise brings unnecessary weight.
On the other hand, some argue that breathing through the nose has its advantages, including the saturation of CO2 in the blood, leading to a relaxing effect. Breathing through the nose helps to create a warm air before entering the lungs, and can minimize intake of allergens. Finally, test all the ways and see what you and your lungs best.
High-intensity sports (football, basketball ...)
You prefer team sports? When you go to meet a huge opponent, easy breathing is not easy. High-intensity sports easily we can take a breath due to cardio-intensive components and gathering techniques, kicking, dribbling.
How to perform properly: "breathing muscles are an integral part of the core stabilizing and postularnog control system," says McConnell. "That means, when we followed a huge burden and a strong game, it is best to take a deep breath and tighten the core. Not only will it help us that we can not easily break (skip), but we will also keep to the spine, "McConnell added.
Do this seriously or go home: While there is no one correct way of breathing in the field or while running, breathing should come from your diaphragm (breathing muscle most efficient) than from the chest. According to Anna Hartman, breathing should look like so that the ribs extend as in 3D, from top to bottom, trace to the front and to the sides.
Why breathlessness is not good: Look at Kobe. Deeper breathing, quieter and more efficient athletes the psychological advantages over opponents. Without pointing to murder, athletes gives the appearance of a solid psyche, thus achieving an advantage over the other team.
strength training
Aerobic activity is not the only exercise that can benefit from proper ways of breathing. Whoever raises the weights he heard a gasp in the effort (or phase effort exercise) a good way. The contraction of the respiratory muscles helps to tighten the load during the lifting heavier weights while maintaining lumbar stability.
How to do it properly: As with bench pushed, exhale slowly and continuously while pushing the bar, then take a breath at the peak or in the return. Remember that weight does not evaporate when you start to push the bar, therefore you should be sure that you protect the core of the spine, as well as in the preparation of such contact sports.
When you are in a dilemma: Do not forget to breathe! Retention of breath increases the pressure in the chest (which is good for stability), or long retention can lead to disturbance in the blood return to the heart and increase blood pressure (which is not our goal).
yoga
Time to relax? Achieving complete relaxation can be difficult without the use of breath as a fuel. Fortunately, there are two popular methods of breathing to relax or recharge power.
How to do it properly: For the same breath, synchronizing the same length of Sighs and the length of exhalation. This basic style of breathing calms the nervous system, lowers blood Push and reduces stress, says yoga instructor Rebecca Pachee. For ojaanjecav there are many types of yoga, Ashtanga, Vinyasa, Pure Yoga. Many of them are based on the successful breathing "ujjayi breath." Simply breathe in and out through the nose, keeping a slight contraction at the end of the throat. If you sound like Darth Vader strong, you're on your way.
What you should not do: When is a difficult moment for all yoga poses, usually then hold your breath. Let this be a sign that invested too much effort and take a break. Direct your efforts again and lift the jump in the required posture when you feel ready.
Smoking cessation, correcting poor posture and physical safeguarding of allergies and asthma are also very important for proper breathing. Regardless of whether you are in the first round of jogging or fourth quarter of basketball, breathe correctly you to increase the potential for success! and other tips of health fitness in the site crunch fitness.
