The process of breathing is so natural to humans that we just forget about it. But it should be at least half a minute without oxygen, and this is the value of this gas comes to the fore. Without food a person can live for 10 days without water will last three, but without oxygen will not survive. Is it any wonder that the importance of the correct formulation of breath in athletes whose bodies are experiencing persistent overload?
To learn how to breathe correctly is a science. Managing your light can help to overcome the most difficult obstacles, run more, lift harder and climbing higher. We will tell you about several proven ways to pump your skill of conscious breathing to a higher level to any load seem to you easy fun.
Nasal breathing while running
Jogging is very demanding on the lung capacity and stamina of the marathon runner. To breathe in everyday life here will not work: you need to start to learn the reflex to draw air properly. To start with the standard scheme — in through the nose, out through the mouth. Breathe with your belly. To develop this ability can be quite a simple exercise. Lie on the floor and put it on the stomach book. With each breath focus on the fact that she was raised. So you engage the diaphragm, connecting deep and efficient breathing. Weeks of such training will be enough to get the body used to breathing with your belly and are automatically connected this way under heavy loads.
Pump rib muscles
these muscles are responsible for pushing the edges, so — give our easy to unfold the whole volume available. Pump them some kind of mechanical exercise is simply unrealistic. Help here is a special aerobic training mask, which impedes the flow of oxygen into the lungs. Thereby strengthening the diaphragm, the volume and elasticity of the lungs is increased, and a side effect of the acts, just the same, strengthening the intercostal muscles.
Training in the water
No, not under water — although it's not bad. The body in the water is under additional stress, he has to overcome the resistance of the elements. Consequently, strain and light, seeking to deliver a greater volume of oxygen in the blood. To train with weights while standing neck-deep in the water will be both easier and more difficult than on land. Easier — because the weights will become easier, harder — since you are certainly not accustomed to this type of training.
Fruits and vegetables
Choose fruit and vegetables with a high content of vitamins C and E. This powerful antioxidants that protect the lungs from free radical damage — they damage the very lung tissue, reducing its function.
Workout in a gym
Heavy weights demand not only strength and weight, but also proper breathing. Here you need to skillfully alternate the inhale and exhale, so as not to expose the body to unnecessary loads. Breathe in on the effort, then exhale, keep the rhythm. A deep breath while lifting, and exhale at the top position. In any case, don't hold your breath, as this increases the pressure in the chest, and, consequently, reduces the flow of blood to the heart.
The meditation of
Many Eastern practices require the adept is conscious breathing. It is not necessary to be a supporter of Buddhism, to take advantage of these centuries-tested ways to pump the lungs. Close your eyes and gradually reduce the pace of breathing. The less energy your body spends, the longer you can hold your breath. published
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