P Rapil breathing in training, how to breathe correctly with power loads, breathing while running, how to restore breathing after running, swimming and proper breathing.
The desire to look beautiful, have slender Talia And pumped muscles, feel cheerfully makes us give time training time. Someone prefers to attend sports. Hall, others - train at home. Wherever your classes would have passed, it is worth paying a proper breathing, the equipment of which can be mastered at home. Many experts argue that proper breathing in exercise is the basis of the effectiveness of any training. What faces incorrect breathing when performing exercise? The result of incorrect respiration will be:
1. Reducing efficiency from the exercise performed.
The insufficient amount of oxygen entering the blood slows down the process of extension of fats, and it becomes more difficult for you to get rid of extra kilograms.
2. Incorrect operation of the cardiovascular system.
Due to the insufficient amount of oxygen, the heart works with some interruptions. During the exercises, a person who breathes is wrong, 28 times faster.
How to master breathing techniques during training? Several recommendations will help you with it!
Proper breathing in training
Before starting workout, make 2-3 deep breaths / exhalations. During classes, you need to adhere to the main rule: we make an effort to exhale. When inhaling, the AT (blood pressure) increases, so at that moment it is important to exclude an excessive load. In addition, the execution of this other exercise requires the concentration of attention, and coordinate their movements, exhausted, much easier.
Tip for beginner: well to practice correctly breathe before performing exercises. Inhale you need a diaphragm, and not a breast, fully involving the lungs. At the same time, the breathing should be smooth and deep, and the exercises themselves must be performed without hurry. It must be said that breathing with strength exercises, running, swimming or aerobics is somewhat different. Some types of training require a frequent intermittent (surface) breathing, others - require breathing slowly and smoothly. After breathing correctly becomes a good habit, you can proceed to perform exercises. At first, breathing will have to control, after some time breathe correctly will be your habit.
How to breathe in the power loads
Beginner athletes should be inhale and exhaled from themselves the air: "F-U-Y-X!", Without delaying breathing. It is important not to overdo it. The main thing is not loud, but right! Performing a small load during training, you can breathe freely. When performing exercises with high weight (dumbbells, barbell), the effort should be done exclusively on exhalation. For example, when lifting the weight, inhale should be on bent hands, and exhaled - during the lifting.
Some coaches are advised to detain their breath, but this moment is quite controversial, especially if there are problems with blood pressure (arterial pressure). During pressing, adherence to the correct respiratory regime will not be difficult: inhale on straight hands and exhalation - on bent. IMPORTANT When push-ups save the back strain, not overwhelming the muscles.
Breathing when running
During running, the need for a person in oxygen increases almost 10 times. Not paying due attention to the cardio load is equivalent to the fact that the benefits of sports training It will be less than harm. That is why it becomes important to keep track of your breath during running. Training should also start with a warm-up, during which should be breathing correctly. At the time of tension - inhale, the smallest voltage - exhale. For example, when tilting, do an exhalation, when the lift is to breathe. Immediately before running, you can conduct "ventilation of the lungs". For this, about 1 minute should perform 10 deep breaths / exhale.
During the workout, it is recommended to inhale through the nose, exhaled through the mouth. This technique allows you to inhale clean air that is cleaned in the nasal mucosa, and exhale - as much carbon dioxide as possible, providing better ventilation of the lungs. Breathing exclusively nose - wrong. Through the nose, a sufficient amount of oxygen does not pass, provoking oxygen starvation. Breathing only through the mouth is also wrong. So you can overcohe out the respiratory organs.
In addition, without passing cleaning through the nasal mucosa, all microorganisms and dust penetrate the bronchi, trachea and settle there, causing infectious diseases. Many professional runners advise the methods of alternating inhales and exhale through certain time intervals. For example, you can breathe some time through the nose, exhaled through the mouth, and then on the contrary. This will control the amount of air entering the lungs.
- Do not chew a gum during training.
- If you started to fall, reduce the rate of running.
- When pain in the side should be slowed down, go on foot for a few minutes, and then continue jogging again.
- Do not run immediately on long distances, Start the training with small races.
- Do not stop immediately after the end of the workout. Walk a few minutes on foot, gradually normalizing breathing.
To restore breathing after running, you should perform several deep breaths with your nose and mouth exhale.
Learn to breathe correctly when running will help a small test. To do this, you will need to perform several consecutive steps:
- Lie down on the back;
- Put one hand on the chest, and the other is on the stomach;
- We make some deep breaths / exhale.
If, during breathing, there is a movement of your hand on the stomach, then you breathe correctly - the diaphragm, there is no lack of oxygen. If the hand is moving on the chest - the misfortune is wrong. There is a lack of oxygen. This test will help learn to breathe a diaphragm, providing the greatest efficiency in training.
Swimming and proper breathing
It is quite difficult to breathe in the pool. Improper breathing contributes to rapid fatigue, constant tension of the muscles of the back and neck. Overtime proper method Breath, you can swim with comfort in any way and on any distance.
In swimming, inhale is carried out by mouth, exhalation - through the nose. You need to exhale for a long time, it helps to free the nose from the water. Floating in Brass, inhale must be done on every beats. Butterfly implies a breath on every second rowing, and the raw - all the time under one arm or alternately for each hand. Floating on the back, you can breathe as it is convenient for you, observing a certain rhythm and without delay. In any case, it is necessary to breathe evenly, rhythmically, without interruptions.
It is especially difficult to assimilate newcomers breathing techniques. In this case, the fulfillment will be relevant (especially for children) special exercise: Standing in the water, you need to take a deep breath and immerse yourself under the water with your head. Count up to 15 and dial. Exercise should be repeated 10-15 times, gradually increasing the number of dives up to 25 times. Breathing training in this way will help master faster technique Proper breathing, prepare the lungs to a certain load in water.
Breathing during sports
Qualitative enrichment of oxygen tissues, according to Medikov University of Reebok in Düsseldorf (Germany), can slow down the aging processes and help your body longer remain young and strong. It is necessary to breathe deeply, defective, surface breathing leads to the fact that the body is not saturated with oxygen, the person quickly gets tired and slows down the process of fat burning.
When you delay your breath while lifting weights, then you increase blood and intra-abdominal pressure. Respiratory delay is not the only error, some breathe too often or too slowly, make breathing and exhale at an inappropriate moment. Too slow breathing can increase your pulse, which will lead to bad well-being.
Let's check the way of breathing in practice. Put one hand on the chest, and the other on the stomach. Which of the hands rises higher? With proper and deep breathing - it should be a hand that is on the stomach.
Proper breathing It is also very important because the inhaled oxygen is very necessary for the intensive work of the muscles. Thus, it is necessary to breathe so that your abdomine muscles decreased, and the breath at which only rises top muscles Breast - ineffective. By the way, full breathing is very important and in ordinary lifeSo remember this not only in the hall.
We will understand different kinds Training, let's start in order.
Power training in the gym.
Let's start with the fact that the mode of operation of the muscles when exercising can be divided into overcoming and inferior. Everything is simple, if, overcoming any resistance, the muscles are reduced and shortening, then such their work is called overcoming. Muscles, opposing any resistance, can be lengthened at a voltage, for example, holding a very heavy load. In this case, their work is called inferior. On a concrete example, the bench rods lying overcoming the mode will be, at the time of squeezing the rods upstairs, and inferior when lowering it on the chest. The Council is one, overcome - exhale, we give up - inhale. That is, at the time of the highest tension of the muscles, we do it, at the time of weakening the tension.
When you do with the coach personally, you do not have to think about the right breath. The coach will teach you to do an exhalation and inhale at the right stage of the exercise and will constantly monitor the right breath during your workout.
Breathing during aerobics. Especially in intense lessons, some simply "forget to breathe." This leads to oxygen starvation, reduction in intensity, dizziness. Sometimes the body perceives oxygen hunger as physiological, often after training it really wants to eat. It should be inhaled with a nose, and exhale through the mouth. Why do you need to inhale through your nose? First, dust and microbes are deposited on the nose mucosa. Securing through the mouth, you are experiencing a feeling of dryness of the mucous meal, such discomfort leads to increased breathing. As a result, it turns out that oxygen in the blood is not enough, and therefore you do not reach the main objective of the occupation - do not burn fat, which is known for oxidation requires the effects of oxygen. In fact, the correct breathing at aerobics requires a sufficient level of training. Therefore, if you are new, do not attend the most "advanced" and fast classes. As long as you follow coordination and tempo, breathing will remain superficial, which means it is more efficient for you to visit a lesson low or medium intensity.
Breathing during stretching.
Proper breathing during stretching helps the body relax, return to rest state and output intensive training From the body. Also deep breathing helps to increase the flexibility and degree of stretching. On the long exhalation, try to relax muscles as much as possible and see how they will become militant and softer. People who practiced pilates or yoga know what great importance is in these breathing activities.
Learn to breathe correctly, manage your breathing, it will not only save you health, but will allow you to live much longer.
Usually we do not think about how to breathe, do not track the depth and rhythm of breathing. However, it has great importance During strength training. Proper breathing makes it possible to increase the stabilization of the spine, normalize the pressure and provide muscles enough oxygen.
So how to breathe right? To begin with, I will analyze the breathing method itself, and later talk about continuity and delays.
Diaphragm breathing
One of the errors that prevents and get excellent results - fast surface breathing.
To check whether you breathe correctly, spend a small test. Stand right, put one palm on the chest, and the other on the stomach, and calmly make a few breaths and exhale. What palm is the movement? If the belly is raised, you breathe deeply, cycling all the lungs, if the breast is superficial breathing. Deep breathing is also called.
The diaphragm is a muscle that shares the chest and abdominal cavity and serves to expand the lungs. It comes from 60 to 80% of the ventilation operations of the lungs.
In childhood, everyone breathes deeply. because of sitting workstress, uncomfortable clothes, breathing changes with age, becomes superficial. During such breathing, only the upper part of the lungs is filled with air. Since the air goes less, breathing is studied, the pressure on the neck and shoulders increases, which are already loaded in people with sedentary work.
The diaphragm, on the contrary, becomes weaker, because of which sufficient intraperous pressure is not created, a bad - the center of the abdomen falls inside, bringing the bottom rib and the pelvis.
In addition, during rapid surface breathing, you make your body work more to get the same amount of oxygen as with calm deep breathing. This reduces the economy of your movements - you spend more forces, although this is not required.
Therefore, it is worth working on breathing at least during the exercise. Try to breathe deep and smoothly. When inhaling the stomach should inflate. Yes, you will have to concentrate more on your body, but for the sake of good posture, the removal of tension from the muscles of the neck and shoulders and more economical movement is worth doing this.
To tune in to the power training with the right breath, pay attention to how you breathe, already during the warm-up. Try to perform all exercises with rhythmic deep breathing. So you will quickly learn to breathe correctly.
Exhalation for effort, breath in relaxation
This is the most popular breath council that you can hear in the gym and beyond: inhale when you make an easy part of the exercise, exhale for an effort.
Strong and safe movement is possible only with a rigid spine, which transmits effort from large muscle groups. The spine is strengthened by tensioning the muscles of the bark - straight and oblique muscles of the abdomen, muscles of the pelvic bottom, back. During the breath, it is impossible to strain well and other muscles of the bark, it means it is difficult to provide the spine needy rigidity.
When exhaling, on the contrary, it is quite simple to strain the muscles of the bark. Breathing affects them reflexively, through the nervous system. Muscles are strained, fixing the spine and helping to develop maximum power. That is why the effort must be performed on exhalation.
If you pay attention to your breath during heavy exercisesYou may notice a brief respiratory stop at the time of the maximum effort. It is quite natural. A short respiratory delay is used by experienced powerlifesters and weightlifts to raise large weights. This breathing technique is called waltasal maneuve, but it is worth using it very carefully.
Waltzalva Menon is dangerous
Waltasalva Manovour - a procedure, with the help of which high pressure in the cavity of the middle ear, as well as the chest and abdominal cavities. It is used in otolaryngology for the test of Eustachius pipes and in cardiology to identify the pathologies of the heart. Also, this maneuver is used in Powerlifting and heavy Athletics And helps athletes raise a lot of weight.
Waltasalva Manovol used in power sports, looks like in the following way: A person takes a deep breath (about 75% of the maximum possible), and then, at the time of the maximum effort, it delays a breath for a few seconds and tries to breathe air through the closed voice gap. Breathing is delayed throughout the repetition, the exhalation takes place after graduation.
Waltasalva Menon increases pressure in the chest. Through the diaphragm it is transmitted to the abdominal cavity, which creates good support for the back and helps resist the forces seeking to move the spine. As a result, the athlete may raise greater weight, and the risk of injury is reduced.
Impact of maneuvers waltzalva on the body
However, the waltzal wals can often criticize because it increases so high during power training Pressure, because of which it may occur.
Opinions on this issue diverge. Dr. Jonaton Sullivan (Jonathon Sullivan), Professor of the Department of Emergency Medicine at the University of Wayne, believes that when using Macheur Waltasalva, the infarction should be feared only those who have already had problems with the cardiovascular system.
In the course of another study Effects of Weightlifting and Breathing Technique On Blood Pressure and Heart Rate. It was found that the use of this technique to raise a unite maximum causes only minor changes in blood pressure. Maswer Waltzalva fits only for raising really heavy weights With a small number of repetitions.
The use of a mounted waltasalver for multiple repetitions with a slight weight can cause a dangerous increase in blood pressure, the rupture of blood vessels of the eyes and face, headaches, a temporary violation of vision, may cause fainting or leakage of the spinal fluid.
The last problem was described in the article. DON'T HOLD YOUR BREATH. Medicine's doctors Vishal Goyal (Vishal Goyal) and Malthi Srinivasan (Malathi Srinivasan) from the Department of Medicine California University.
The 50-year-old patient complained of headaches in the nose projection, continuous cough and constant one-sided discharge from the nose. As a result of analyzes, doctors discovered the leakage of the spinal fluid and damage to the nasal lattice bone. It turned out that the patient performed his chest press every day with a weight of 90-136 kilograms. At the same time, he detained his breath during the press.
Doctors suggested that the patient's problems arose precisely because of the waltasal maneuvers. Training raised the pressure, destroyed soft brain shells, which caused Meningocele and the rinorer of the spinal fluid.
Maswer Waltzalvae really helps to raise heavy weightsBut it is not necessary if:
- you are a novice who has no appointed equipment and a coach who can trace right fulfillment maneuvers waltzalva;
- you prefer exercises with a slight weight and large number of repetitions;
- you had problems with the cardiovascular system;
- you had problems with intracranial pressure.
Case fixing and continuous breathing
For average loads, it is worth applying continuous breathing without delay - exhale for an effort, inhale on relaxation.
Start exhausted a little earlier, for a moment to maximum effort. So you can do more.
Breathing should be smooth and rhythmic. Do not stop B. extreme points. Immediately after the breath, exhale without short delays.
To ensure maximum hardness of the housing, try using the consolidation method. This term was first used Dr. Stewart McGill (Stuart McGill), an expert in injury and rehabilitation lumbar Department spine. Fastening is the activation of all the muscles of the bark, which allows you to create a hard middle part of the body, ensure the stability of the entire body and reduce the risk of injury.
Before lifting weight, imagine that you will be hit in the stomach. Strain the muscles of the abdomen and back. So you will create a hard corset to hold throughout the exercise. At the same time, breathe continuously, exhausted to the maximum effort and even more strengthening the case.
There is one more theory of breathing during. Dr. Stewart McGill and Dr. Mel Stiff believe that the correct exercise technique will automatically force the body to breathe correctly, your control does not need.
But this is true only for perfect technology. If you can't boast of such, work on your breathing just like the technique.
RESULTS
- Try to develop a diaphragmal breath. Breathe so during workout to get used to and tune.
- Use waltasal maneuvers only for multiple repetitions with maximum weight.
- For exercises with a large number of repetitions, use continuous smooth breathing with inhale on the light part of the exercise and exhale for the maximum effort.
- Together with continuous breathing, use the fixture - the stress of the muscles of the bark to stabilize the housing during exercises.
If you have breathing tips during the power workout, write in the comments.
As you know, proper breathing allows you to develop more efforts and train more efficiently.
Breathing when performing exercise
Remember the main rule: in the power exercises, exhalation is done on the effort, that is, at the moment when you overcome the maximum load. It is logical, because in exhalation you can strain the muscles much better. Studies of physiologists show that proper breathing reflexively affects muscle tension. The maximum force is best manifested in exhalation and during the delay of breathing, in addition, when you breathe, the chest expands, and the chest muscles are stretched. Also stretch and relax the muscles of the press, and this is not very convenient for the work and voltage of large muscular groups. It is hard to strain with a relaxed belly. And, on the contrary, during the exhalation the muscles of the press are tightened and strained, thereby stabilize the whole body. The muscles of the chest are grouped during exhalation of themes, the most comfortable position is obtained for the development of maximum strength.
Some advise during efforts to detain their breath, breathing delays during the maximum effort too much and drumming increases pressure, and this can be very harmful to some organs. For example: for the eyes, for the heart and for the brain vessels. Therefore, it is better gradually, but exhaled. If you have to fight with a huge weight, you can exhale gradually with tension. And if you make a sharp, explosive power exercise, it is better to exhale as sharply, according to the pace of exercise.
In professional power sports, with lifting weights, some athletes make breathing delay in certain phases of movement. For example, when passing a "dead point" or at the very beginning, the effort "at the start", it depends on individual technology Athlete. However, in any case, it is better to minimize breathing, because it is not very useful for health.
We will analyze several examples of proper breathing:
- During prescripts from the floor: when you go down - do a breath when you straighten your hands and press yourself from the floor - you are exhaled, for an effort.
- During pull-ups or upper thrust: on an effort, when you curb your hands and overcome the load - do it out, straighten your hands - inhale.
- During or: when you press the bar from ourselves, develop the effort - do it out, omit - inhale.
- In other cases, during efforts do it out.
And let's talk separately about: When squatting with a lot of weight, we take a breath in the standing position, and gradually exhale and while squatting down and during the lifting. Because the voltage is always high. With light or medium weight weights breathe better more dynamically down - inhale, up exhale.
Some people are used to breathing wrong, so it seems to them that it is much more convenient and better to do in the effort of inhale, but this is just an incorrect habit. Start breathing correctly, in training there should be a right breathing, make an exhalation on the effort, and your body will quickly rebuilt on this right mode. You will feel that it is more organically, and that in exhalation you can develop much more effort.
There are opinions that in such exercises as a traction top bloc Or pull up and in the thrust to the stomach in the simulator to the effort you need to inhale, because in these exercises it is very important to stop the back. From this it follows that you stretch and disclose chest And therefore, on the effort during the traction you need to do inhale. In fact, this is another not the right opinion of modern. Of course, the back of the back in these exercises is very important. But it absolutely does not prevent exhale to the effort.
Remember , In the exercises of the thrust of the upper block, pull-ups, thrust to the stomach and in all other exercises during the effort is done - exhalation.
The chest beyond the front surface has still side and rear surface, and during the execution of thrust, a very large amount of muscles straightens significantly, squeezing the chest. Proper breathing in training is very important. And also exhaled for an effort it is more physiologically, the exhalation reflexively helps the muscles tense. In addition, the press muscle is also strained - come to the tone and help stabilize the body, and on the breath with a relaxed press it is very difficult to exercise.
Proper breathing in training
How to breathe with power training?
Today, we will talk about how to learn how to breathe a newcomer in exercise, exercise. Special respiratory techniques need to know that with each breath to fully enrich the body necessary for functioning with oxygen.
For a person who decided on sports, the skill of conscious proper breathing should be developed first. This base will help achieve better resultsSignificantly simplify training, at the end of classes, muscles and ligaments will not hurt.
Normal morning Gymnastics Charging consists of simple and not requiring special physical Loads Exercises. But here you need to follow the right breathing.
The main rule is to track the coordination of the movements performed and the respiratory phases. You need to exhale at maximum muscle tension, and inhale - during the relaxation period.
An example of squats with a barbell: dropping down, you need to do inhale. Lifting, on active body straining and in motion, we make a power exhale!
Remember that it is necessary to breathe with every approach. In another case, you quickly get tired, because the lungs will be due to the frequent uncontrolled air seizure are oversaturated with oxygen, without an effective removal of carbon dioxide.
Watch the video about how to breathe right during training:
Type of breath
The type of breathing is also very important. Superficial top Torso, ineffective. But when you breathe, connecting the muscles of the abdomen (inhale - the stomach stuck, exhale - drawn up), the body and muscles will work in full power.
When you are sure that breathe correctly, check yourself: lying one palm put on a chest, second on the stomach. Inhale, as usual. Watch what hand turned out to be higher. If the one that lies on the stomach means you do everything right. In other cases, learn the abdominal (lower diaphragmal) breathing.
Proper breathing during the main stage of sports
The main approach to K. proper technique breathing remains the same. True, depending on the sport, there are several nuances, the exact compliance with which will inevitably lead to effective results.
How to breathe when performing exercises?
Run
If we make continuous movements for a long time, the body is experiencing loads. We have to help him, including the help of proper breathing.
Clearly control each breath and exhale, relate them to motor activity. During the usual run, it is good to perform a complex of an act inhale-exhalation for every 4 step. Although it is possible to reduce this sequence up to two steps.
For anyone, listen to yourself, adjust your breath so that you feel comfortable when running.
These recommendations do not concern the race on short distances, during which physical activity It increases many times, and the lungs are simply unable to obtain a sufficient amount of oxygen. But upon completion of the race, the body compensates for the energy costs for its embodiment.
Power exercise
If you recently began to engage in power exercises, it is advisable to exercise during each approach with the sound "Fu-Uh". Do not be afraid to seem like funny - the sound can be made quite quietly, the main emphasis, making the air outlet from the lungs.
To delay the breath, especially engaged in the shells for weightlifting, is categorically not recommended. This leads to a sharp lack of oxygen and can even cause fainting.
There are exercises that include simultaneous relaxation-voltage of muscles in different parts of the body. In this case, it is also necessary to exhale only during the voltage phase, to another part of the body, which at this time is relaxed, not paying attention.
Floating
Overcoming water resistance, muscles strain many times stronger than if you do exercises on land. But it is necessary to teach yourself to breathe, as follows and any difficulties on the way of mastering the aquatic space will become less.
The main rule during swimming is a short breath to do through the mouth, and exhale slowly through the nose. This is due to the fact that you need to get rid of the water that fell into the nasal moves.
Swimmers-novice need to perform the following exercise.
Make a deep breath, delaying breathing, and falls under the water completely for 10-15 seconds. Then climb and exhale. So you need to train gradually, until the number of dives reach 20 times. It helps very well in preparation for swimming.
I hope this article helped you figure out how to breathe when exercise And when practicing sports.
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