Fitness / / March 31, 2016
Learn to breathe properly!
Do you want to lose weight quickly?Then breathe properly!
you hassle yourself aerobics, and still not lose weight. Why?One of the reasons - the "wrong» breath .Surface and frequent.Well, actually you need to breathe as professional runners - rare and deeply.frequent superficial breaths blocks fat burning mode and in addition wears heart.
Oxygen feeds the flames
Here's how it happens.Your body "bins" represent the energy in the "passive" form.Without exaggeration can be compared with a pile of coal or wood woodpile.To fat "broke", just as it is necessary to fan the fire.In other words, to ensure the flow of oxygen.Just for this reason, when running you start to breathe more often.The more breathing, the more oxygen in the blood.The more it falls into the area of fat accumulation.Well, then it's simple: fat "burns" and gives energy to the working muscles.
From the above follow several important conclusions.First, do aerobics better outdoors.(Much less room under the roof of the oxygen in the air).Second, the training intensity should be high.The more energy you need your muscles, the more fat your body will have to burn.And finally, the third, the most important: to breathe during aerobics is not necessary anyhow, as well.
inexperienced newcomer seems that his intermittent, huddling breath - a sign that he took on his chest, in fact, a serious load.Accordingly, the fat, they say, "burned" more.No, it is not so.When you have enough air mouth wide open like a fish out of water - it simply means that your body is sorely lacking oxygen.By kilograms loss it is not relevant, since the air shortage automatically leads to a "damping" flame metabolism, i.e.slow down "burning" of fat.Think of burning candles.Outdoors it burns quietly and smoothly.But once you cover it with a glass, in other words, "cut off the oxygen to her," as she immediately goes out.So the harder you breathe, the less you have hopes of losing weight.
So, what is it - correct technique breathing?To begin with, that the breath - an unconscious process.About breath we remember only when we start to choke.It turns out that we involuntarily aerobics tolerated the way of breathing, which usually practice in a state of complete physical rest.Watch yourself when watching TV.You breathe in and you heaving chest.This so-called chest breathing, in which the body consumes a minimum of their forces.When you breathe chest, inhale involuntarily turns shallow, because air circulates only in the upper part of the lungs.
On aerobics lessons you continue to breathe for the long-term habit of feeding.As a result, the lungs are working almost a third of its potential output.It is clear that such a breathing almost immediately creates an energy deficit as the body desperately needs oxygen.In response, the body tries to make breathing more frequent - speeds up the heart rate.As a result, the pulse quickens as if your shadow is chasing rabid Rottweiler.And all this - stress to the body.It is because of him the day after the aerobic instead of pleasant exhaustion you feel full weakness.
Learn to breathe properly
Remember: the most efficient oxygen exchange takes place in the lower part of the lungs.To penetrate the air here, it is necessary to breathe deeply - the diaphragm (or "typhoid") breathing.Simply put, it is necessary to breathe stomach.
And now start to experiment: a breath - stomach "inflated" breath - stomach pulled in, pushing the remains of recycled air.If you find that your belly breathing difficult, then you badly posture.Stand with your back to the wall and at the same time try to press his head against the wall, buttocks and calves.Again, try to inhale stomach.Happened?In any case, first you need to correct your posture and then to undertake a serious aerobic cycle aimed at slimming impact.Otherwise, you will suffocate and not master even half of the required load.
ability to breathe stomach should be brought to automatism - load to think about breathing once.Not less than a week intensively Train: relaxed press - breathed, powerfully strained - exhaled.This is the first step to proper breathing.Then you need to learn how to tailor your breath with movement.Usually aerobics all breathe somehow, and you need to pick up some pace breaths.Napoleonic soldiers made their triumphant march on foot, breathing every 5 steps, and another 5 exhaling.So you train yourself to breathe rhythmically strictly.When breathing due to fatigue will start to run off, by an effort again "pound" as part of its rhythm!
Now, let's understand what to breathe - nose or mouth.Definitely nose!Mouth breathing limits the vital capacity and burns the gas exchange in the body, even if the "right" abdominal breathing.But the "nose" breathing activates the contrary maximum aperture.In addition, nose breathing calms the brain biorhythms just like meditation.As a result, fatigue sets in later.Rouse breathe through the nose, you can do aerobics longer.
breathe through the nose seems more complicated than his mouth, but it is only at first.Ultimately, it is a matter of habit.At the time, while awake master new for yourself breathing nose, reduce the intensity of training.If you feel that you do not have enough air, it means too big load.Slow down the pace, until it again will not be able to easily and comfortably breathe through the nose.To educate yourself strict rhythm of breathing, count the steps (or strokes, or pedaling - it does not matter) and adapts to their breaths.Gradually increase the range of breathing.If you've breathed at every second step (stroke, etc.), now try to breathe in every four.Continue to breathe in a new way, not only in the gym but also in everyday life.And not in a hurry: in the development of this science in general, you may need from 3 to 10 weeks of practice.
breathing technique on
strength training biceps Lifting on
Stand with your feet shoulder width apart, in each hand - on the dumbbell.Take a deep breath stomach.Hold your breath, lift the dumbbells to your shoulders and make a slow exhale at the end of the movement.Then lower the dumbbells to the starting position and at the bottom, take a deep breath, stomach again.Before starting a new repetition, hold your breath and then exhale at the top amplitude.
Sit on the very edge of the bench and lean on her hands.Feet shoulder width apart, feet firmly on the floor.Bending your elbows, lower yourself to the bottom position and breathe heavily.Hold your breath and squeeze yourself to the starting position.The top point of amplitude exhale.