Fitness training: how to breath

We know that breathing is necessary for the provision of the human body "oxygen".

Accurate breathing methods, can play a greater force; help when completing the dynamic focus; the motor coordination, rhythm and prevent injuries.

(A) basic breathing method has two kinds: 1, muscle contraction in strength, stretch when inspiratory breath when you restore.

2, muscle contraction in strength, stretch when breath breathe when you restore. This second instead of breathing methods. In the past decades of practice. Many experts have been discussed. But this second kind of breathing methods. Has a similar requirement is firmly in the process, avoid taking longer fashion phenomenon.

(Ii) in the bodybuilding training, generally used with breathing methods;

1, limit or large weight with second breath.

The action does not start before the second, three deep breaths. Campaign begins breathing until the contraction of "peak" or actions in place, namely for very short of breath, then continuously for short suction until the action close to reply to the previous paragraph or restore breath.

2, according to the human physiological phenomena of breathing method: no matter in which the action, when a chest ribs and lungs in the extension, use the "getter" chest help bone and Lung in the compresses position, use the "breath".

This breath methods that enable the lungs will not produce subject to compression or fashion phenomenon.

3. in the actions of the entire process, from the "start" to "completed", as a respiratory cell breathing method; it is the action start "breathe", until the reply to the above paragraph, or leave the last 1/3 is the "breath", until the start bit.

In bodybuilding training, the action begins, there is the "active muscle stretch-bit" or "shrink". For example, in the exercise, shoulders, back, biceps, anterior, leg unit two head and abdomen, the "start" are mostly active muscle is in the "stretch".

In the exercise of chest, triceps head and legs, "start" active muscle contraction are mostly in the "who."

But there are also individual situation is the opposite position. In short, in bodybuilding training mostly use "medium weight" (generally 85-90%) and number (6-12 times), instead of "extreme weight, fewer number of times." Therefore, few will produce "suffocating" phenomenon.

(Practice editing: Tran Hung Wong)