How to build muscle

One problem people encounter during exercise is controlling their breathing rate. How can you train your muscles to develop a disease and control your breathing rate? We know that muscle training is a process that consumes a lot of oxygen. If you don't control your breathing rate, the human body won't be able to take in enough oxygen, which will greatly reduce the effectiveness of the training and even harm your health. Muscles will also be unable to allow more effective units to participate in the training due to lack of oxygen. In addition, muscle glycogen will produce more lactic acid due to lack of oxygen.

Mouth and nose breathing

When breathing more vigorously, we are accustomed to breathing through the mouth instead of the nose or using both the mouth and nose. This is to reduce the resistance of lung ventilation, increase ventilation, reduce the increase of other consumption by the respiratory muscles to overcome resistance, and delay the onset of fatigue.

For example, we should use abdominal breathing when doing a handstand, and use chest breathing when doing sit-ups. In addition, when doing some non-periodic movements, you should choose according to the joint anatomy and movement characteristics. For example, it is better to inhale when doing arm abduction, chest expansion, shoulder lifting and other movements. It is better to exhale when you stretch your arms backward, retract your chest, and bend your body. When running, we must learn to breathe regularly and rhythmically. Generally, people who have not been trained or who exercise very little will have irregular breathing and premature fatigue of their respiratory muscles. When running long distances, we can breathe every 2-4 steps. You can combine breath holding with short breathing when sprinting.

How to train out muscle disease? The method to control breathing frequency is to inhale as much as possible when pushing the barbell upwards, and exhale as much as possible when putting the barbell down. The speed of pushing should be closely coordinated with the breathing frequency, so that the number of muscle fibers involved in the exercise can be saturated to the greatest extent, which will also make the exercise more efficient, avoid excessive lactic acid production in the muscles, and prevent muscle soreness after exercise.