1. Deep breathing in warming

The breathing it is paramount to practice any kind of training , since it is through it that the cells obtain the necessary oxygen to fill with energy and support physical work. To improve it, there are certain techniques that you must implement.

 

When you hold your breath, or do not do it properly, the energy in the cells decreases and you feel fatigued in training sooner than you should, "says specialist Belisa Vranich.

On the contrary, you need to be aware of your breathing and control it during your workouts to have maximum performance. This you can achieve by practicing the various techniques that we present to you next.

 

1. Deep breathing in warming

Lie on the floor with your feet against the wall, put one hand on the chest and the other on the abdominal area. For one or two minutes, breathe deeply, focus on inhaling at the same time you exhale, count up to eight in each, affirm Noam Tamir , founder of TS fitness .

 

2. Reinforcement in moderate or low-load exercises

The "reinforcement" technique involves the activation of all your central musculature, creating stability and reducing the risk of injuries . For example, while doing a lateral lift, you must tighten the abdominal, lumbar and oblique during the time it lasts exercise And breath.

 

3. Valsalva for weight lifting

You must breathe in the easy part of exercise , keep the air until you reach the complicated part, and once you have completed it exhale. This technique will help you tighten the muscles from the base and maintain the proper form, indicates the personal trainer Mike Donavanik .

 

4. Diaphragmatic breathing for recovery

This technique allows you to get more oxygen in the lungs and muscles to recover your breath after the exercise . To do this you only need to fill and empty your abdomen with each breathing , instead of doing it in the chest.

On the other hand, experts from Mayo Clinic they indicate that contain breathing while you do exercise , for example lifting weights, can lead to dangerous increases in blood pressure and permanently damage your health.


Video Medicine: Vocal Warm-Up #1: Breathing (March 2024).