Question: how to breathe correctly during training?

When you exercise, two important organs begin to work more actively: the heart and


. The lungs bring oxygen to the body to produce energy and remove carbon dioxide, a by-product that forms during energy production. The heart delivers oxygen to the muscles. The more intense you exercise, the more your body consumes oxygen and produces carbon dioxide. To deal with this additional need, breathing during exercise should be quickened.

How to breathe in training : inhale through the nose during the effort phase and exhale through the mouth through the second phase. So you will help yourself in the most difficult moment of the exercise. Let us explain the example of squats: you need to inhale before you start to lower yourself into the squat, and exhale when you return to the starting position.

It is important not to hold your breath while doing the exercise. This may cause to increase blood pressure.

Deep breaths, on the contrary, can lower the pressure.

Question: how to breathe correctly during training?

Photo: shutterstock. com

You should also pay attention not only to the respiratory rate, but also to how you breathe. Experts advise trying a method called "

diaphragmatic breathing"

, that is, when breathing, use the diaphragm more than the chest. The diaphragm is a muscle located between the chest and abdominal cavity.

According to the physiologist Marta Montenegro

, using the diaphragm breath, you can deliver enough oxygen to the muscles, and this will not let them “get tired” earlier time.

How to master diaphragmatic breathing:

  1. Lie on your back. Put one hand on your stomach and the other on your chest.
  2. Inhale slowly through the nose. Feel your belly inflate.

    The chest remains motionless.

  3. Exhale and retract the stomach. The chest is still motionless. With diaphragmatic breathing, only the stomach moves.

Proper breathing during strength training helps to control movements, perform exercises more effectively, and also achieve greater results, for example, making more repetitions.



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