How to breathe during the sport. Breathing during exercise. Proper breathing in training

Do not everyone know that incorrect breathing when performing physical exercises reduces the efficiency of the training and makes harm to health. How to breathe during the training of different muscles during training and why read it in the article.

Surprisingly, the first two difficulties faced by people, starting to engage in the simulator room - to learn how to drink water during training, and learn to breathe correctly. And if the first item is a little easier and has already revealed this topic, the question of proper breathing sometimes becomes a real problem. That is why he is worthy of a separate article.

When to "inhale", and when to "exhale"?

Immediately make a reservation that in this article I am talking about the rules of breathing only during the strength training. For running, swimming, yoga or other types of physical activity Rules of breathing Others.

So, there is a very simple rule: inhale - on relaxation, exhalation - on an effort.
But when I tell it to my customers, I usually hear the same ironic answer: "Vika, I always have an effort, I always hard !!!" 🙂

If you know more, it is exhaled at the time of the greatest effort. At the same time, inhale it is necessary through the nose, but exhaled through the mouth. For example, when you exercise squatting with dumbbell, the exhalation should occur at the time of the rise, because it is much easier to go down, than to raise yourself and return to its original position. Primary, but the power of gravity helps to descend downwards, but it hinders it on the contrary. The same thing, for example, and with the exercise, raising dumbbells on the biceps: When you curb your hands up, it should take out when they lower - inhale.

How to breathe during the exercise on the press?

All dynamic exercises on the press are different variations of twisting. You need to either twist (attract) the body to your feet or legs to the case. Accordingly, at the time of twisting and exhale occurs: we leave the body (or legs) from the floor, exhale, omit the body (legs) to the floor - inhale.

Why are the power exercises are performed "on exhalation"?

According to physiological studies, in exhalation, the maximum force is developingWhat we need for high-quality exercise. This is because the press is strained and the chest is stiffed, which gives you additional stability. If during the fulfillment of the power exercise you breathe, then your press is relaxed, and the chest is stretched. That is, a very illogical phenomenon is happening: at the moment when you need to be most tense, almost a quarter of your body is relaxed. And instead of helping to do the exercise, you just create additional obstacles.

The consequences of improper breathing during training:

- dizziness, weakness, nausea, loss of concentration

This occurs as a result of starting oxygen starvation. Due to incorrect respiratory equipment, intraper and blood pressure increases, and your well-being can deteriorate sharply.

- reduction of training efficiency

This item follows from the previous one. When the body is forced to fight with an oxygen disadvantage, neither the quality of the exercise, nor about its effectiveness it comes.

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Usually we do not think about how to breathe, do not track the depth and rhythm of breathing. However, it is of 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 the seats, stress, uncomfortable clothing, 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 exercises, you can notice a brief stop of the breath at the time of the maximum effort. It is quite natural. A short respiratory delay is used by experimental powerlifesters and weightlifts to raise large scales. 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.

Waltzalva Menöwl, used in power sports, looks like this: A person does 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 exhale air through a closer voice slot. 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 waltzal manner is often criticized because it increases and so high during the power workout pressure, which is why 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. Waltasalva Menon is suitable only for raising really heavy scales 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.

Waltzalva Menöwl really helps lifting heavy weights, but it is not necessary if:

• you are a beginner who has no applied equipment and a coach who can trace the right maneuvers of the waltasalver;
• 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 at least 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), a specialist in injury and rehabilitation of the lumbar 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

1. Try to develop a diaphragmal breath. Breathe so during workout to get used to and tune.
2. Use waltasal maneuvers only for multiple repetitions with maximum weight.
3. 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.
4. 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.

Do you know that the effectiveness of your sports training is directly related to how you breathe?

In the process of calorie loss and muscle set, we often forget about breathing, and this is even more than half of success - breathing helps to properly saturate the organism with oxygen, so that the process of workout brings the same joy as their result.

How to breathe how to breathe during training? When you need to inhale and exhale how long there should be inhale and how shortly exhalation?
Breathing is so natural for us the process that most often we do not even notice how to breathe. But it is only worth overlapping oxygen - and "life changes in front of the eyes."

Breathing during exercise is almost more than the exercises themselves. The situation is not rare when a person seems to and runs constantly, and physical training makes regularly, and faturists as it remained and remains. This is where it's time to think about how you breathe during physical exertion. Because breathing is a whole science, you can ask any professional athlete (see)

So that surplus fat began to be consumed, he must give the energy to the muscles. For this two components are needed: physical exertion (make the muscles work) and oxygen ("Incite" fat turning it into energy). In order for the body as much as possible with oxygen as much as possible, physical exercises are preferable in the fresh air (on the street). The intensity of training is needed so that the body has spent as much fat as possible, that is, when surveying, you need to "sweat". And yet: it is necessary to competent and correct breathing.

For most losing weight - this is a wide open mouth, the chest rises high, it may seem that the man suffocates. And at that moment a person thinks that he burns a bunch of fat, because he made a heavy physical activity. But in fact, the opposite is the opposite. A shot down breathing says that your body is a deficiency of oxygen, and since it lacks oxygen, then no speech can be made about burning fat.

In peace, most people breathe breasts. During the inhalation, the chest is raised. Such breathing is called breast. With such a breath, our body spends not a lot of energy, and inhaling in this case will not get deep. Since breathing is a process that we do not control consciously, then such a type of breathing is transferred and on sports. During training, a person continues to breathe superficially, and literally from the first minutes the body begins to feel oxygen starvation. Our body has to take any measures, the exit is the increase in breathing, pulse. But for normal burning, the fat is clearly lacking.

Breathing during exercise should be deepbecause it is thus that the exchange of oxygen has the highest efficiency.

Surface breathing - the trouble of all citizens. The fact is that in megalopolises the air is heavily polluted, so, protecting against it, we are involuntarily used to making a shallow breath. As a result, the blood is sufficiently saturated with oxygen, and the person during the workout quickly gets tired, and its body cannot fully burn fat. To compensate for shallow breaths, we begin to breathe more often. However, it does not help well breathe carbon dioxide, because of this, blood cannot "take" a lot of oxygen - after all, its place is occupied by CO2. And here we often, often breathe, choking, pain appears under the ribs - the spleen reacts to the lack of oxygen. Pulse and pressure rises, and in those who have usually reduced, pre-priority condition can begin. Do not go further. But the full burning of fat begins only at the 20th minute of continuous physical work. Slimming training should last at least half an hour, and fitness lessons in clubs usually continue 45-50 minutes. Therefore, to hold out, you need to learn to breathe deeply.

Deep breathing is well trained by Thai, yoga and respiratory gymnastics in Buteyko. As well as training in swimming in the pool.

Next: you need learn to breathe belly. Many have heard about the breath of belly. In fact, it is not carried out by stomach, but a diaphragm. This is a major muscle that is slightly lower than the ribs, in the place, which is called the solar plexus. Working the diaphragm, and you need to inhale and exhale, but not always. For example, yoga coaches can offer to raise the lower part of the abdomen.

"Breathing with belly" is very effective, you breathe little children. Performing this exercise, you not only enrich the organism with oxygen, but also with the help of minor physical efforts massive internal organs. With age, breathing becomes more superficial, so the proposed exercise will help restore full-fledged deep breathing.

1. On the exhalation, tighten the stomach and stomach to the spine.
2. The chest is relaxed and lowered. Avoid physical tension. You must feel some of the bleeding of the chest.
3. Slowly inspire through the nose. During the breath, make sure that the chest and belly are flat.
4. Fill the light air. Try to the air filled the aperture, feel like it expands.
5. The stomach expands like an inflated ball in all directions (not only forward). The chest and stomach above the navel are practically not expanding.
6. At the peak of the breath, start the slow smooth exhalation, reducing the belly due to the easy physical effort and relaxation of the diaphragm.
7. Both breath and exhale should be smooth, if possible, silent and the same
By duration. As soon as the breath becomes barely noticeable, it will be possible to talk about undoubted success.
8. Start an exercise with three breaths / exhalations. If health allows you to exercise nine or more times.

There are special goals in such exercises, but it is the exercises, that is, temporary actions. And during ordinary training, we need normal constant breathing, thanks to which fat burns, and it is performed with the participation of the diaphragm.

Here is an easy exercise for the setting of the right breathing: we go to bed, for example, on the floor. Put your hand on the stomach. Now, when inhaling, try to do not move the chest, but inflate your belly. When you exhale, try strongerfully draw the stomach to push the air. Such training must be carried out as often as possible, then during physical exertion you could breathe abdomen automatically.

Breathing during exercise should be carried out only through the nose. This is due to the fact that the breathing with the nose has a beneficial effect on brain activity. This process is akin to meditation, which increases the time for exercise and derete fatigue. Plus, the nasal breathing contributes to the fact that the diaphragm is activated at the maximum. Breathing through the mouth does not have the advantages of nasal breathing and also prevents the normal exchange of oxygen, so the breath of the mouth will not bring anything but harm.
And if a person has chronic rhinitis? Then exhale your mouth, it's not mortally, however, you will chase a little faster.

Breathing during exercise Among other things must be rhythmic. That is, during the workout, try to adjust the breath under any rhythm: music, steps, tacts, cotton, etc. We produce your own breathing tactics, try to detain your breath for longer (for example, inhale and exhale after 2-3-4-5-10 steps). As a result, you will develop your own style in which breathing will be synchronized along with your actions, and this immediately increases the effect of the exercise performed.

Why do you need to breathe correctly?

You get yourself fitness, and still do not lose weight. Why? One explanation is incorrect breathing.

Cause 1: oxygen inflow

Our fat "crust" is energy in the "passive" form. Without stretching, they can be compared with a bunch of coal or woodliner. So that fat "flared", it, like a fire, must be blown. In other words, ensure the influx of oxygen. Just for this reason, when you run, you begin to breathe more often. The more often breathing, the greater the blood oxygen. Moreover, he falls in the area of \u200b\u200bfat accumulation. Further everything is simple: fat burns and gives energy to working muscles.
And now we will make two important outputs.

First conclusion: Training intensity must be high. The more energy you need your muscles, the more fat will have to burn the body.

Second pinThe most important thing is to breathe during sports it is necessary not ababy as, but correctly.

An inexperienced newcomer seems to be his intermittent breathing, a sign that he took a truly serious burden. Accordingly, the fat, they say, burns more. No, all is not so. When you grab the air wide open mouth, accurately fish, thrown ashore, is just no track that your body is disastrously lacking oxygen. It is not a relationship to loss of kilograms, since the air deficiency automatically leads to the "attenuation" of the metabolism flame, that is, slowing the fat burning.
Remember the burning of the candle. Outdoors it burns calmly and smoothly. But you should cover it with a glass, in other words, "overlapping her oxygen," as she immediately goes out. So, the harder you breathe, the less you have hope for weight loss.

Reason 3: Heart Rhythm

Breathing - the process unconscious. Watch for yourselfWhen watching TV. You breathe, and you have a chest. This is the so-called breast breathing, in which the body consumes the minimum of its forces. When you breathe breasts, inhale it is turned off shallow, since the air circulates only in the upper part of the lungs.
During fitness classes, you continue to breathe in a perennial habit. As a result, the lungs work hardly by a third of their potential volume. Such breathing almost immediately creates a deficit of energy, since the body desperately lacks oxygen. In response, the body is trying to make breathing more frequent - speeds up the heart rhythm. As a result, the pulse is studied, stress is created for the body. It is because of him the next day after aerobics instead of pleasant fatigue you feel complete.

Cause 4: Correction of posture

Remember: The most efficient oxygen exchange occurs at the bottom of the lungs. To penetrate the air, it is necessary to breathe deeply - the diaphragm (or "abdominal") breathing. Simply put, it is necessary to breathe a belly.
But now let's start experimenting: inhale - the belly is inflated, exhalation - the stomach is drawn, pushing the remnants of recycled air. If it turns out that you are difficult for breathing, it means that you have a bad posture from hand. Stand your back to the wall and try simultaneously pressing the wall of the head, buttocks and caviar. And try again to breathe the belly. Happened? In any case, you first need to fix posture (see) and only then take for a serious aerobic cycle aimed at shock slimming. Otherwise, you will fall and do not master even half of the desired load.

Cause 5: Fighting Fighting

How to breathe - nose or mouth? Definite nose! The breath of the mouth limits the vital capacity of the lungs and burns gas exchange in the body even in the case of the correct "abdominal" breathing. But the "nasal" breathing, on the contrary, activates the diaphragm as much as possible. In addition, breathing nose soothes the biorhythms of the brain as meditation. As a result, fatigue comes later. It should be breathing the nose as long as possible, and the transition to oral respiration with increasing loads occurs automatically.
It seems more difficult to breathe a nose than mouth, but it is only at first. To teach yourself a strict rhythm of breathing, consider the steps (or rowing, or the rotation of the pedals - it does not matter) and adjust to their breaths. Gradually increase the breathing interval. If you used to breathe at every second step, now try to breathe in every fourth. Continue to breathe in a new way not only in the gym, but also in ordinary life. And do not hurry: you may need from 3 to 10 weeks of practice to master this science.

Breathing during training - Practical recommendations

If you learn how to manage your breathing, you can significantly alleviate the load on the cardiovascular and respiratory system and increase the efficiency of the training process.

Exercises for flexibility - slopes, turns, rotation of the body, Mahi, circular movements with hands and legs - in all these exercises, inhale are made in positions that contribute to the expansion of the chest, and exhale - when it is compressed. . For example, the slope is exhale, straightening the body - inhale. Do you feel how you are "straightening" your lungs?

Power exercisesIn these exercises, it all depends on the muscle tension - it is recommended to do it at the time of the greatest muscular effort, and inhale - at the moment of the smallest. That is, if you raise your legs up from the position lying on the back, then inhale do during lifting legs, and exhale - at the time of lowering them down when the tension of the abdominal muscles is greater.
In the breath, intraperous pressure is enhanced and, accordingly, arterial, which increases the load on the cardiovascular system. Add to it also the load from the performed movement. In addition, it is easier to concentrate the effort. When pressing from floor In position lying inhale do, bending hands, and exhale - straightening.

And now about the exhalation. The main rule in this case is do not delay the breath!With any load, delay it, to do at the very end of the effort, in no case cannot. This can lead to a sharp pressure jump and overload the heart.

In cyclic exercises During walking, run, swimming, etc. It is especially important to breathe correctly, because the need of an organism in oxygen increases several times. Performing a cyclic type movement, try to breathe smoothly and deeply, doing an emphasis on exhale. The larger the exhalation, the deeper will be inhale and the better the lung ventilation. However, in everything you need a sense of measure. Excessively deep breathing can give the opposite effect.
And further. Physiologically, our breath is slightly shorter than the exhalation. Therefore, instructors advise during cardiotranslation (running, skiing, bike, ellipsoid, walking) monitor the evenness of breathing. For two accounts, inhale - "Once or two" and also exhale - "Once or two." Therefore, to accustom yourself to even breathing, consider yourself once or twice, once or two. Just pay attention: inhale is not delayed, but slightly stretched.
When runningfirst of all, the rhythm and frequency of respiration are needed with the movements of the body. Disorder, with pauses or, on the contrary, too frequent breathing violates Rhythm Rhythm, it makes it difficult to coordinate and does not provide sufficient ventilation of the lungs. For example, with a slow run to each breath and exhale, it is 3-4 steps, and when moving at an average speed for each breath and exhalation - 1-2 steps.
Feel what is dry in the throat? Reduce the load and restore your breath. By the way, breathing when running - an indirect indicator of your pulse. If you are able to breathe through the nose during running, your pulse is unlikely to exceed 130 beats per minute.

What to do if we choke. This happens when we choose the occupation of too high intensity. It is hard to breathe and after the disease, flight or lack of sleep. It is not necessary to overcome yourself in such a situation, they started to choke - reduce the tempo and gradually complete the training. Do you feel the strength to continue? Then follow the exercises in a slower rhythm. Remove part of the repetition, replace steps jumps, reduce the amplitude of movements. Of course, it's a shame of "Filon", but it is better so than falling into fainting. Especially - remember? - When the breath is shot, the body ceases to burn fat, because it does not receive a sufficient amount of oxygen.

It is useful to inhale to raise up the arms and shoulders, the maximum deploying the chest, and in exhale slowly omit.

Do not forget to breathe!Some people performing exercises, and stop breathing at all. The person is so focused on the exercise, which fulfills it in the literal sense of the word with breathing, and it is not good, because it leads to an increase in pressure.

For such people, it is very important to psychologically liberately and feel as comfortable in class. They should particularly carefully choose the type of training (so that it is in mind) and be sure to make a workout.

PS.The techniques receding from the general rule - yoga, Pilates, Callanetics. Efficiency in these practices strongly depends on the clear observance of a certain respiratory cycle.

Based on Fitnes-doma.blogspot.co.il, Turnichok.Ru, www.newsland.ru

Inhale through the nose, exhale through the mouth - right? That's right, but not always. Breathing plays an important role in sports, as if you breathe wrong, you lose oxygen, and therefore forces. My fitness coach at every lesson is again and again, as a mantra, repeats: "Do not forget to breathe! I exhale through your mouth! " For those exercises that we perform at this time, it is right. But this rhythm is absolutely not suitable for, for example, running or yoga classes.

For each classes there is a rhythm and depth of breathing, which fills our light oxygen, and the body is necessary for energy training.

So, inhale on "Once", we exhale on the "two-three-four"?

Run

Recent studies have shown that the proper respiratory technique has a positive effect on speed and performance. So the chances of come to the finish line are the first to increase, if you breathe correctly.

"Golden Rules", which would be perfect for all runners, does not exist. Alison McConnell, breathing expert and the author of the book "Breathe Strong Perform Better" ("Breathe stronger, work better"), says that many prefer the option "two kicks - one breath". That is, one breath is two steps and one way out of two steps - Rhythm 2: 2.

Also, McConnell recommends breathing through the mouth, as breathing through the nose during the running workout is difficult. Some do not agree with it and lead their arguments in favor of breathing through the nose. Dr. Roy Shugerman believes that breathing through the nose increases the concentration in CO2 blood, which creates a soothing effect. In addition, breathing through the nose in cold weather warms the cold air and reduces the likelihood of a cold illness, and also reduces the number of allergens that fall into the body along with breath.

Therefore, you can try to breathe through the nose and through the mouth and choose the option with which it is easiest to run. If you still breathe through your mouth, in cold weather you need to slightly raise the language to the sky during the inhalation: so the cold air will not fall immediately into the throat.

Football, Basketball and Other Command Games

Rhythm of breathing during active team games, such as football or basketball, is very different from the measured rhythm during the run, which you choose for yourself. During these games, you are not only moving jerks, but also get a decent dose of adrenaline, which makes your heart rapidly threatening that, in turn, affects breathing.

Macconel says that the muscles with the help of which we do inhale and exhale are an integral part of the main stabilizing and postural system of control. This means that you are intuitively take a deep breath and strain the case when you expect a blow or a larger load. This not only helps to resist, but also protects the spine.

During running around the field, you must breathe through the diaphragm (the most effective muscle breathing), and not the breast. Your chest must move from the bottom up, from the back to the chest and to the sides, says the physiotherapist Anna Hartman. In addition, deeper breathing soothes, gives the necessary fuel for muscles and, accordingly, the advantage over rivals.

Power training

Proper breathing is important not only with aerobic loads. Who at least once engaged in power exercises with weight lifting, knows that if breathing is wrong or at all hold the breath, very quickly get out of his strength.

The standard is one breath on force, and then - exhale. Such a rhythm helps the body to collect before working with gravity and instenuing the lumbar spine. How to breathe during the press lying? A deep and long exhalation during the lifting of the cargo, then inhale in the upper position or when they lower the weight of the chest. Remember that when the weight is raised, it does not disappear anywhere and the body must be kept in constant voltage. This mechanism resembles one that is included during contact sports, and it is an insurance for your spine.

And do not forget to exhale! Respiratory delay increases pressure in the chest. It is good to hold a stable position, but if you don't breathe too long, the influx of blood to the heart will decrease, which can lead to an increase in blood pressure.

During the class FT, our standard respiratory mode is to inhale on the back of the chest and an exhalation of the yield from the chest. And inhale and exhale are made as much as the rates lasts.

Yoga

It's time to relax and do yoga. Breathing in yoga classes plays a very important role. All tied on it. There are several options to relax with breathing.

1. Vritti itself or "equal breathing". This breath, during which inhale is equal to the duration exhale. This breathing style soothes the nervous system, lowers blood pressure and removes stress.

2. Udjiai (victorious spirit).During this breathing, you will publish a slightly awesome sound (almost like Darth Vader). During this breathing, you are inhaling and exhale through the nose, while squeezing a bit.

What should not be done? When it comes to poses, in which it is difficult to hold the balance or stand for a long time, we usually begin to detain your breath. This cannot be done in any way. Just accept it as a sign of your fatigue and take a short break.

In yoga there is a huge number of different respiratory practices and if you have chosen a good instructor, he will definitely tell you how to do it right. Just remember that it is impossible to detain the breath during the exercise, if this does not say the coach, it is impossible.

I hope that this little review will help you achieve the best results in training and will indicate on weak points. This is especially true, as it often happens that the legs would still run and fled, but breathing no longer allows.

PREVIOUS TO YOU ON HIS PARTY! Today's theme at first glance is simple, but when it comes to how to breathe in physical exercises correctly, this issue many puts in a dead end. What is complex and incomprehensible maybe in such a common process, like breathing? And why is it so important to do it with the mind?

Special respiratory techniques exist that with each breath to enrich the body necessary for the development and functioning of oxygen as possible. And for a person who is engaged in sports, the skills of conscious proper breathing must be developed first. They will not only help achieve a better result, but also significantly simplify training.

Proper breath during workout

Morning usually consists of sufficiently simple and do not require excessive exercise exercise. But even if they are fulfilled, it is necessary to monitor breathing.

The main rule is to follow the coordination of the movements performed and the respiratory phases. So, you need to exhale when the muscles are most tense as much as possible, but inhale during the relaxation period.

Consider on the example of squats with a barbell. Running down, you need to do inhale. Lifting up, you make an active movement, in which the body is strained, it means that they exhale.

We must not forget that it is necessary to breathe in a similar way with each approach. Otherwise, you will be very quickly from the forces, because the lungs will be oversaturated with oxygen due to frequent uncontrolled air grip.

Type of breath

The type of breathing is of great importance. Surface, which affects only the upper body, is completely ineffective. But if you breathe, connecting the muscles of the abdomen (inhale - the stomach stuck, exhale - drawn up), the body will work at full power.

If you are sure that breathe correctly, try to experience yourself, having passed such a test. Lying one palm put on the chest, the second on the stomach. And inhale, as we usually do. Make what a hand turned out to be higher. If the one that lies on the stomach means you do everything right. Otherwise, learn abdominal breathing.

Proper breathing during the main stage of sports

In general, the approach remains the same, but depending on there are several nuances, the correct observance of which will lead to optimal results.

When we make continuous movements for a long time, the body is experiencing significant loads. Our task is to help him, including with the help of proper breathing.

It should clearly control each breath and exhale, correlating them with motor activity. During optimally performed the complex inhale-exhalation every 4 step. But it is possible to reduce this sequence up to 2 steps.

In any case, it is necessary to listen to yourself, adjusting your breath so that it is comfortable to run.

These instructions do not concern the rags for short distances, during which the motor activity 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.

If you have recently started doing, 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 completely quietly, the main emphasis on the correctness of the air outlet.

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.

Overcoming water resistance, muscles strain many times stronger than if you do exercises on land. But it is worth teaching himself 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 it very well in preparation for swimming.