By breathing it is generally understood to oxygen ingress to the body of a living being and the output of carbon dioxide. But we do not always breathe the same that can condition our performance in sports practice
Types of breathing:
- High or clavicular. With the upper chest, using the auxiliary muscles.
- Medial, thoracic or intercostal. With the middle part contracting the intercostal muscles.
- Low, diaphragmatic or abdominal. With the lower part, putting the diaphragm into operation by widening the lower part of the thorax.
- With lungs fully functioning.
Breathing techniques when we do bodybuilding
Usually, the most used is the medium (thoracic) breathing, but when we have anxiety we stay in the high (clavicular), wasting our lung capacity, since the lungs do not expand. Diaphragmatic breathing, on the other hand, favors blood flow, but we do it rarely because the tension prevents the work of the diaphragm. The ideal, as you might expect, is the ideal. If we learn to breathe well and train it, we can lower our pulsations at rest.
In most sports and other energy activities, the body is able to get all the oxygen it needs without conscious effort. Weight training is a very specific form of exercise, which requires more emphasis on proper breathing.
A basic rule of proper breathing is: never hold your breath while lifting weights
In exercises where relatively little weight or resistance is used, it matters little if you inspire or spiral while the effort is greater. Containment of the breath while trying to lift maximum weights (165 kg in bench press) causes serious stresses on the blood vessels, the problem arises when maintained under tension by incorrect breathing can rupture the blood vessel.
Proper breathing will allow you to practice more exercise with less fatigue. A general rule that we could establish would be: to exhale when the tension or effort is greater, for example, in the “bench press” exercise, deeply inspires when you lose weight, and exhale when you lift the weight. In exercises involving chest, legs or abdominals, you should always exhale while the muscles are contracting, that is, when they are subjected to maximum tension. In exercises for the arms and shoulders, and in some cases for the back, you can breathe out or inhale during tension.
Sometimes, while performing a large number of repetitions of abdominal exercises, things are simplified by concentrating solely on exhalation during the tension part of the exercise in each repetition; we automatically inhale when we return to the starting position. For example, if you are performing 50 rapid abs repetitions, exhale strongly as you exert pressure on each repetition and automatically inspire when you reduce it and return to the starting position.
We must not forget that thanks to the process of breathing our body is able to provide the oxygen necessary for the cells to obtain the energy contained in the nutrients, a correct breathing allows the energy to be more efficient and therefore an Improvement in our sports performance.
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