How to breathe while exercising?

Fitness is a very good aerobic exercise in life. Long-term fitness is very beneficial to physical health. It can also improve the body's immunity and shape a perfect body image. Fitness is very suitable for both men and women. During fitness, you need to master the correct breathing method, otherwise it will easily lead to hypoxia. You can breathe slowly when exercising.

How to breathe while exercising?

Bodybuilding is a sport that mainly uses aerobic metabolism and supplemented by anaerobic metabolism. Practitioners are required to master the correct breathing method during exercise, otherwise they may easily experience dizziness, nausea, premature fatigue, etc. Here are some correct breathing methods for bodybuilding enthusiasts.

1. Synchronized breathing method:

Take a breath each time you do an action, and breathing is completed during the action.

1. When muscles contract, hold your breath for a moment and exhale quickly; when 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. Inhale quickly when your muscles contract and exhale slowly when your muscles stretch. This breathing method is the opposite of the previous one. The inhalation is quick and forceful, and the exhalation is slow and deep. It is generally used when the load is light and for concessional exercises. For example, it is used when doing exercises such as "dumbbell curl" and "standing fly". This method emphasizes concentration of mind.

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 carrying a heavy load (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. For example, it is used when doing movements such as "barbell squats" and "leg presses". This breathing method emphasizes overload training.

3. Freely adjustable breathing method:

When doing low-intensity training, breathing is often adjusted freely. This breathing method is generally used when doing "heel raises", "jogging" and "riding a power bike".

In short, the breathing method during bodybuilding exercises should change with the movements. Correct breathing not only plays the role of "supplying oxygen", but also can fix the shoulder straps, play an important role in adjusting body position and assisting in completing movements.