Many fitness beginners find it difficult to breathe while exercising because they cannot find a scientific breathing method, so that they eventually give up on exercise. Below, we will introduce three common breathing methods to help you concentrate on your movements and prevent sports injuries.
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First, synchronous breathing method
Each time you perform a single breath, breathing is done during the action.
1. When the muscle contracted, it instantly closed and quickly exhaled. When the muscles stretched, they slowly inhaled. This method of breathing is generally used when heavier loads, supine movements or fixation of the shoulder straps and chest and abdomen are required. For example, it is used when performing actions such as "neck wide push", "backward push", "leg lift" and the like. When practicing on the chest, in order to achieve the practice requirements of chest and shoulder as much as possible, allow deep breathing, such as "sugar birds on the back", but the closing time must be short and the exhalation is spit-style.
2. Inhale quickly when the muscles contract, and exhale slowly when the muscles are stretching. This method of breathing is just the opposite of the above formula. It is quick and powerful when inhaling, and slowly and deeply when exhaling. It is generally used when the load is light or concessional exercise. For example, it is used when performing actions such as “dashing with dumbbells†and “flying standing birdsâ€. This breathing method emphasizes the concentration of ideas.
Second, non-synchronous breathing
Breathing frequency is not equal to the number of movements. Breathing is performed when the movement is intermittent.
1. Take a few breaths at a time. Suspend after several consecutive actions, take a breath, and then do a few breaths in a row. This breathing method is often used at the beginning of a training session, when it is light, fast, energetic, or during preparation activities. For example, it is used when doing "push-ups" and "double-arm arm flexion and extension".
2, breathe several times in one action. When you are under heavy weight (more than 90% of your weight) or when your body is close to fatigue, adjust your breathing so that you can try again to complete an exercise. For example, it is used when doing "barbell squat" or "leg lift". This breathing method emphasizes overload training.
Third, free adjustable breathing method
In the low-intensity training, the breathing method is often used for free adjustment. This method is commonly used to breathe when “raisingâ€, “joggingâ€, and “riding power by carâ€. In short, the breathing method during exercise and fitness should change with the movement. Correct breathing not only plays a role in "oxygen supply", but also fixes the shoulder straps and plays an important role in adjusting the body position and assisting in the completion of the movement.
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