How to practice lung capacity?

The lungs are the most important respiratory organs in the human body. However, since everyone has different living habits and lifestyles in our lives, many people are prone to low lung capacity due to lack of exercise and long-term smoking. In this way, the brain is prone to hypoxia due to a little exercise, which is particularly detrimental to the health of the body. However, if we want to improve our lung capacity, we can improve it by doing more physical exercise. Let's learn how to measure lung capacity.

How to contact vital capacity?

Running: This is the simplest and most convenient exercise. It is not affected by weather and can be done during winter and summer vacations. When it comes to improving lung capacity, running at varying speeds is the most effective. Run briskly for 100 meters, then run back slowly, and repeat this process. Each set consists of two to three kilometers. It is best to run two to three sets each time you exercise. Fast walking does not mean that you have to walk at a very fast speed, but it means walking with big steps, because students cannot bear walking too fast. Since many students currently do not have the habit of regular exercise, they should first practice jogging as a "preparatory course" before practicing speed running. When jogging, do it according to your ability. Too much jogging will put too much strain on your heart and lungs, while too little exercise will not be enough stimulation. How to judge the amount of exercise? After each run, the appropriate pulse rate is around 130 to 140 beats per minute. When first starting to exercise, many people feel pain all over the body and shortness of breath. If you keep exercising for about a week, this situation will be greatly improved, and then you can switch to variable-speed running. Speed ​​running should also be done gradually. Start with one set and then gradually increase the amount.

Swimming: Because water puts pressure on the lungs and increases the requirements for respiratory function, swimming is better than running in exercising lung capacity. It is currently the best way for primary and secondary school students to increase their lung capacity. Although the weather is cold during the winter vacation and swimming is not as easy to do as during the summer vacation, many fitness centers have heated pools and teenagers can also choose to swim in winter. It needs to be emphasized that swimming is not the same as playing in the water. Repeated swimming is helpful in improving lung capacity. The exercise method is similar to variable speed running. You have to swim out quickly and then swim back slowly, with a distance of 50 meters, and swim back and forth repeatedly.

Rowing: It is the sport that stimulates lung capacity the most. According to statistics, rowers' lung capacity ranks first among all athletes. At present, Guangzhou has a rowing club that also recruits some students as amateur players. Interested students can contact them. However, the requirements for rowing are quite strict, not all students can participate, and coaching guidance is required during training.

The above three projects need to be carried out in the community. There are also some simple exercise methods at home to exercise lung capacity.

Skipping rope: It not only exercises the lung function, but also helps to increase height, as well as enhance the body's coordination and sensitivity. There are two options when skipping rope: quick jumping and fancy jumping. The former is multiple jumps in a short period of time, while the latter emphasizes changing postures. You can jump once and swing the rope twice, or lead someone to jump, or jump forward and backward. Push-ups: They not only exercise upper limb strength, but also help lung capacity. Do dozens of reps continuously each time according to your personal ability. If it is too difficult to do it on the ground, you can support yourself with your hands on the table.

Riding a bicycle: Choose a relatively open road with few vehicles. An uphill section is best. Hold your breath and ride quickly up the hill, going back and forth several times.

The above is an introduction to how to improve lung capacity. After understanding it, we know that many exercises can help us improve our lung capacity, such as swimming or running. In addition, we can also sing more or do deep breathing exercises, which can help us improve our lung capacity, which is more conducive to our physical health.