What is the most scientific breathing method for muscle training?

Aerobic exercise consumes a lot of oxygen and requires close coordination between our breathing and exercise to provide fresh oxygen to the heart and muscles. During exercise, it is crucial to master scientific breathing methods. Otherwise, the muscles will not get enough oxygen, which can easily lead to unexpected situations such as fatigue, nausea, and dizziness. So what is the most scientific breathing method for muscle training? There are two methods: synchronous breathing and asynchronous breathing.

1. Synchronized breathing method

Take a breath each time you do an action, and breathing is completed during the action. When your muscles contract, hold your breath for a moment and exhale quickly; when your muscles stretch, inhale slowly. This breathing method is generally used when the load is heavy, when performing exercises in the supine position, or when the shoulder straps and chest and abdomen need to be fixed. For example, it is used when doing movements such as "wide press behind the neck", "bench press", and "leg press". When doing chest exercises, in order to achieve the requirement of keeping the chest up and shoulders down as much as possible, you are allowed to take deep breaths, such as the "lying bird", but the breath holding time must be short and the exhalation should be in the form of an exhalation.

2. Asynchronous breathing

The breathing frequency is not equal to the number of movements, and breathing is performed during the intervals between movements. 1. Do a few movements and breathe once. After doing several movements in a row, pause and take a breath, then do several more movements in a row and take another breath. This method is often used at the beginning of a training session, when the weight is light, the speed is fast, and the energy is abundant, or when doing warm-up exercises. For example, it is used when doing exercises such as "push-ups" and "parallel bar arm extensions". 2. Do several breaths for each movement. When you are overloaded with a large weight (more than 90% of the weight you can bear) or your body is close to fatigue, adjust your breathing so that you can try to complete the exercise again.

The most scientific breathing method for muscle exercise includes two methods: synchronous and asynchronous. These two breathing methods have different focuses. The synchronized breathing method mainly emphasizes close coordination with movements, inhaling when the muscles contract and exhaling when the muscles stretch, inhaling quickly and exhaling slowly. The free style breathing method is mainly used in sports such as jogging.