You may have the experience that if you run at a speed, steep slope, or when you are nervous during the game, you will feel that you are getting out of breath. It seems that you need an oxygen cylinder to have enough oxygen to use. Breathing comes from the gradually heavy legs, hunched, and even annoying side abdominal pain, so I have to slow down, not slow. Most people blame the difficulty of running and climbing because of cardio training and lack of strength. This may be one of the reasons, but have you ever thought that these conditions are also closely related to breathing skills? If you are used to breathing in the chest, most of the exhaled air passively expels the air in the lungs. This is often not exhausted enough, and the amount of oxygen inhaled is also limited when you inhale again. We call this efficiency more. Poor breathing is "shallow breathing." The muscles in exercise need an endless supply of oxygen to continue to work, the oxygen inhaled is not enough, the muscles have no energy, and the work efficiency is reduced, and you are getting more and more difficult. As for some side-stomach pain problems that occur in runners, in addition to the cause of exercise beyond the load, it is also related to the untrained deep muscles near the diaphragm, resulting in poor ability to contract the diaphragm. Once the exercise intensity is increased, It is easy to convulsion, causing side abdominal pain. So what is an efficient way to breathe? Relative to shallow breathing, the deep "abdominal breathing" of the abdomen and diaphragm is used to make the exhaust active. On the one hand, the carbon dioxide after metabolism can be more completely discharged, and on the other hand, the capacity during inhalation is increased. Allow inhaled oxygen to penetrate the alveoli and increase the efficiency of blood oxygen exchange. At the same time, this method of breathing with deep muscles can also help you focus more on the core muscles. It is not easy to run and move because of the increase in strength or distance. If you have never tried abdominal breathing, you can start practicing by following these steps: One: To really do abdominal breathing, you must first have a good standing posture. Bending the hunchback will compress the chest and abdominal cavity, making the inspiratory capacity smaller, and the compressed diaphragm and core muscles will be difficult. Trigger; try to open your feet and shoulder width, the upper body is straight, Imagine your spine is gradually elongated, extending from the top of the head to the sky, many people's shoulders are easy to be nervous, may wish to jump, turn shoulders, let the shoulders naturally The ground hangs on both sides of the body. Second: first gently suck a little gas, put your hands on the chest and abdomen separately, then slowly and deeply, gradually close the belly, while exhaling from the mouth, you will feel the diaphragm gradually relaxes and rises, the abdomen Exhaust air with the chest. If you do a good job, one hand on the abdomen will be concave with the abdomen, and the hand on the chest will only be slightly pressed or even changed. Three: Try to vomit the gas thoroughly, then slowly inhale from the nose, while inhaling, pay attention to the abdomen, let the abdomen slowly expand with the air inhalation, you will feel the tension of the diaphragm gradually increases and shrinks. As the air descends, the air begins to be introduced from the abdomen and gradually fills the entire abdomen and chest. If you have caught the technique of abdominal breathing, one hand on the abdomen will move with the air and the abdomen will move, and the hand on the chest will slightly float out, or the style will not move. Four: Repeat steps 2 and 3 several times to experience the feeling of active exhausting, relaxing inhalation, and feeling the movements of the chest and abdomen. If it is not very smooth, re-examine whether your upper body is upright, whether inhaling or exhaling is slow. Deep, the idea is placed in the abdomen, initiated by the abdomen, and the nose and mouth guide the air to be expelled and inhaled. Abdominal breathing is a skill that you can practice at any time. You may not be used to such deep muscles at first, but try to use it all the time and start with a slower, easier running. Let the rhythm of abdominal breathing match the running speed, until you can use the abdominal breathing very freely, then gradually increase the running speed, and you will soon find that the effort at the same speed is reduced, and the long distance training The endurance has also improved, and the rhythm of running is not as fast as it used to be, and it is more relaxed. These will be the benefits of abdominal breathing "invisible power." Kitchen Textile,Kitchen Textiles,Cotton Yarn Dyed Tea Towel,Yarn Dyed Tea Towel Jinan Huatian Leinuo Trade Corporation Ltd. , https://www.huatianleinuo.com
