How is always exhale to return a responsibility

summary

Breathe! It is very important in training. We should pay attention to the accurate breathing method when we exercise, which can give play to greater strength; help to concentrate when we complete the movement; make the movement coordinated and rhythmic and prevent injury. Improper breathing may cause syncope, cerebral congestion, shock and more serious conditions. What's the matter with constant exhalation.

How is always exhale to return a responsibility

First, the muscles inhale when they contract and exhale when they stretch. Inhale quickly when muscles contract and exhale slowly when muscles stretch. This breathing pattern is opposite to the above one. It is fast and powerful when inhaled, and slow and deep when exhaled. Generally, it is used when the load is light and the exercise is regressive. For example, when doing "dumbbell bending", "standing bird" and other movements. This approach emphasizes concentration.

Second: the muscles exhale when they contract and inhale when they stretch. When muscles contract, they instantly close their breath and exhale quickly. When muscles stretch, they inhale slowly. This kind of breathing mode is generally used when the load is heavy, the action is done in supine position or the shoulder belt and chest and abdomen need to be fixed. For example, do "neck wide push", "supine push", "leg lift" and other movements. In chest practice, in order to reach the requirement of keeping chest straight and shoulders heavy as far as possible, it is allowed to inhale deeply, such as "supine bird", but the time of closing breath must be short, and the exhalation is exhalation.

Third: the second breathing method is used when the weight is limited or heavy. One movement, several breaths. Before the movement starts, take two or three deep breaths. Inhale at the beginning of exercise until the "peak contraction" or the action is in place, that is, first make a very short exhalation, followed by a continuous short inhalation, until the action is close to the previous period or exhale when it is restored. When you are under heavy load (more than 90% of the weight you can bear) or your body is nearly tired, adjust your breathing so that you can try to complete another exercise. For example, do "barbell squat", "leg lift" and other movements. This breathing style emphasizes overload training.

matters needing attention

In a word, the way of breathing in bodybuilding exercises should change with the movements. Correct breathing not only plays the role of "oxygen supply", but also can fix the shoulder strap, adjust the posture and help complete the movement.