HOW TO BREATHING RIGHT DURING POWER EXERCISES?

health # training # exercise

Proper breathing will help you improve your strength training and reduce the risk of injury. A few simple rules.

How to breathe properly during strength exercises? How to breathe properly during strength exercises?
Want to get the most out of it and reduce the chance of injury? These five tips will help you safely lift more weight with maximum efficiency.

If you are not a swimmer or freediver, you are unlikely to focus on breathing. And when performing a power exercise, you are likely to make unforgivable mistakes.

Performing the next repetition, people either inhale air and powerfully exhale it back, or take as much air as they can physically before dropping to the bottom during squats or lowering the barbell on the chest while lying down.

But there is a much better way.

The fact is that breathing plays an important role not only with aerobic exercise, but also with anaerobic exercise.

It is important to remember that cardio loads are different from strength exercises, so breathing should be different. Strength training requires more control.

Of course, breathing alone will not save you when doing squats with a barbell - you still need equipment. Before focusing on breathing, you need to concentrate on the main features of the exercise - the correct setting of the legs, grip, neck position, amplitude, starting position, movement down and up. If you start with breathing, it will distract you, and you risk injury as the technique of the exercise itself will limp. As soon as you work out the movement automatism, which is the foundation of each exercise, proper breathing will come by itself. The main thing is to follow a few simple rules.

Here are a number of important tips that will help you adjust your breathing when doing strength exercises.

1. Take control of your breathing before doing the exercise.

30 seconds before approach, normalize your breathing. If it is too frequent, give yourself some more time. Calm down, relax your body, tune in to the approach. To saturate the muscles with oxygen, you need to slow down the heart rate. Some try to start their nervous system with sharp and frequent breathing, as if they are preparing to correct a dislocated shoulder.

If you deplete your oxygen supply and make your heart beat at a frantic pace, even before taking a lot of weight, you will not be able to reach your full potential when doing the exercise.

Before approaching this type of breathing is unproductive.

1. Any exercise consists of two phases: eccentric and concentric. In the first phase, the muscles are stretched, and in the second - are reduced.
   As an example, consider squatting with a barbell. To practice the breathing technique, it is enough to use an empty neck. After you deal with breathing, you can start warming up and then working weights.

Take the bar and take the starting position. Before beginning the eccentric phase, take a quiet inhale and exhale to fill the body with oxygen. Avoid too sharp and strong breaths.

Inhale and, holding your breath, begin to drop down to the lowest point. Returning to the starting position, exhale in the most difficult phase of the climb.

Many athletes make a grave mistake by exhaling too soon. Meanwhile, an early exhalation not only depletes the supply of forces, but also has a negative effect on the spine and lower back, because after exhalation you can no longer maintain the necessary intramuscular tension. Consequently, the load will just fall on the spine and lower back, which are very easy to injure.

Imagine that you hold your breath under water: you can breathe in there only when you reach the surface and come up. In our case, the water surface is the moment when you get out of the hardest phase of squatting.

1. Change the breathing technique when performing deadlifts.

Deadlining has a different nature of movement, therefore, requires a different approach.

You will immediately experience stress as you begin to raise the bar above the floor. Therefore, before starting the concentric part of the movement, concentrate, strain your whole body, slightly pulling the barbell towards you, inhale and, holding your breath, begin to lift the barbell upwards. After the end of the concentric phase, start exhaling by lowering the barbell.

1. Thinking that during strength training it is necessary to inhale deeply and exhale sharply, you are mistaken. No need to imagine that you are blowing out the candles on the cake. You are not at a birthday party, but in training!
   Do not swallow the air, but take short breaths and exhalations.

Big breaths reduce your intramuscular tension, which can increase the likelihood of injury.

1. If you feel you need more air, breathe in the eccentric phase.
   There is nothing wrong if done