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The key to mastering the right tips for running breathing is the key
you may have this experience, as long as a fast running speed, a steep slope, or the game will feel nervous, gradually out of breath, as if back oxygen bottles have enough oxygen to breathe and then can be used, is gradually heavy legs, waist bent, bent even the annoying side abdominal pain, had to reduce speed to slow.
, most of you will blame the reason for running easy to breathe and climbing. The reason is the lack of cardiorespiratory training and muscle strength. Maybe this is one of the reasons. But have you ever thought that these conditions are also related to breathing skills? If you are accustomed to breathing in chest, when exhaling, it is mostly passive discharge of air in the lungs, which is often not fully discharged. The volume of oxygen inhaled is also limited when inhaling again. We call this inefficient breathing "shallow breathing". In the movement of the muscles need oxygen supply to provide continuous actuation, inhaled oxygen is not enough, no muscle energy, to reduce the efficiency of work, you can run more and more difficult.
flank pain for some runners will occur, in addition to the movement of the overloaded causes, and deep muscle diaphragm near the untrained, cause contraction of the diaphragm is poor, once the exercise intensity increased, it is easy to cause convulsions, side abdominal pain.
what is an efficient way of breathing? Compared with shallow breathing, deep abdomen with diaphragm and transverse abdominal breathing, let the exhaust become active, on the one hand can be metabolized carbon dioxide more thoroughly exhausted, on the other hand also increased inspiratory capacity, so that the oxygen inhaled deeply alveolar, improve the efficiency of oxygen exchange. At the same time, this way of breathing with deep muscles can also help you concentrate more on core muscle groups. Running posture and movement are not easy to get out of shape because of increased strength or distance.
if you never try abdominal breathing, you can begin to practice according to the following steps:
: well to do the abdominal breathing, first you must be in good standing, hunched over the chest and abdominal compression, the suction capacity becomes small, by squeezing the diaphragm and the core muscles will not be triggered; try with your feet shoulder width, upper body straight, like you the spinal cord gradually stretched, from the top of the head to the sky extension, many people shoulder nervous, can jump around, shoulder, shoulders naturally let hanging on both sides of the body.
two: first gently suck a breath, his hands were placed in front of the chest and abdomen, then slowly and deeply, gradually put away the stomach, side by mouth breathing, you will feel the diaphragm naturally relax will rise, abdomen and chest air discharge. If you do well, the hand that is placed in the abdomen will be concave with the abdomen, and the one hand in front of the chest will only be slightly pressed into, even without any change.
three: try to completely clean up gas, then slowly inhale from nose, inhale and focus on the abdomen, so that the abdomen with air inhalation expand slowly, you will feel the tension of the diaphragm by.
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