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During training, concentration is required to complete the exercise in top form. And among the important parts, the correct inhalation and exhalation when practicing is often seriously overlooked.
1. The benefits of breathing in and out properly
Besides doing the right movements, the right inhalation and exhalation throughout the exercise can really be effective. Keeping your breath steady allows for better control of your body, keeping you calm and alert during your workout so you can effectively engage all groups. Proper breathing can even help you perform better at more intense movements.
And in the long run, practicing the correct inhalation and exhalation will provide the following benefits:
Reduces the amount of air you need to inhale and exhale during exercise Helps muscles produce less carbon dioxide Improves the process Improves blood circulation in the body and improves heart health Maximizes the effectiveness of your training Helps to safely increase your fitness level
2. How to practice breathing in and out properly
For maximum effectiveness, the practitioner needs to follow the general rule of inhaling through the nose to allow air to enter the abdomen, just before the movement or when the muscles are stretched and exhaling completely through the mouth during the process. muscle contraction to return to its original state.
Take the squat exercise as an example: You should inhale just before you begin to lower and exhale as you extend your legs to return to the starting position. Or a push-up, inhale, bend your elbows to lower your body to the ground, and exhale as you stand up again.
Hít thở đóng vai trò quan trọng đặc biệt khi bạn tập luyệt
Some people have a habit of holding their breath while lifting weights. In fact, this is a bad habit and needs to be stopped immediately. Making it a habit to hold your breath can cause blood pressure to rise, leading to dizziness, nausea, or even a heart attack.
Instead, use your exercise as a time to practice deep breathing. Deep breathing can lower blood pressure, help with relaxation, and may even play a role in breaking down the body's source of sodium. Regularly practicing inhaling and exhaling with breathing techniques, such as those detailed here, will help you gain a better understanding of how and when to breathe during strength training to get stronger and get stronger. nice body.
Basically breathing in and out properly is not too difficult to do, you just need to follow the above steps to see the effect and positive improvement in health.
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Reference source: healthline.com
