At this time, you just need to slow down a little and focus on the way you breathe before running too fast and too far.
How many steps do you have to run to breathe in, and then how many steps do you run to breathe out? You need to pay attention to this problem.
3.
Yoga breathing can inhale more oxygen and exhale more carbon dioxide than ordinary breathing.
You can do it at any time of the day, giving yourself 10 to 15 minutes.
3.
If you find that you tighten your shoulders and straighten your neck in the four step suction mode, you need to speed up your breathing or slow down.
Use breathing as your fuel.
Throat breathing can consciously narrow the channel at the back of the throat to control the inhalation and exhalation of airflow.
By retracting the navel, reduce the distance between the front of the two hips, the pubis and the navel, and tighten the abdominal muscles.
Some yoga deep breathing or breathing exercises alone are very beneficial to running.
In order to keep your running gait and posture relaxed and controlled, you must not let breathing interfere with your posture.
4.
Breathing method beneficial to running.
2.
You need to adjust your breathing, Keep the whole body in “steady state” as much as possible (that is, keep everything the same).
If you are panting and tighten your chest for breathing Your posture will be damaged and you will run inefficiently.
When inhaling, feel the chest expanding under both hands and the fingertips of both hands separated.
2.
When exhaling, the chest shrinks and the fingertips touch together.
Control breathing so that your body can recover quickly when you run farther or faster.
In each yoga breath, more oxygen is circulated and more carbon dioxide is discharged.
After you test yourself, you can know how many steps you run when you breathe in and how many steps you run when you breathe out.
Make the abdomen move slowly and rhythmically as the lungs are filled with and discharged.
In this way, yoga breathing can strengthen the lungs and diaphragm and enhance cardiopulmonary function.
The essence of technology is control rather than force.
Shrink the back of the throat to produce an air sound in the throat.
The above content comes from “runner yoga” and “running: as long as you start, it’s never too late”, which are authorized by the people’s post and Telecommunications Publishing House-.
4.
Breathing is one of the most basic spontaneous reactions of the human body.
For runners, this ability determines how well you can run, how much you enjoy running, and how much room you can improve as a runner.
Breathing is more important and requires skills than you think.
1.
4 Repeat this exercise and try to expand your abdomen a little more when you inhale and relax and fall when you exhale.
You must find the right model for yourself.
When exhaling, feel the abdominal contraction.
If we learn how to breathe correctly during running, we can run farther.
Because of the lung There are more capillaries at the bottom of the yoga.
Put your hands gently on both sides of your chest.
2.
Breathing is life! We have been breathing since we came to the world to the end of our life.
As the abdomen is completely relaxed from the adduction state, put your hands under the lower abdomen and navel.
Listen to the sound when exhaling and inhaling, so that the breath and sound are as uniform and stable as possible.
Don’t push the abdomen up or down.
Breathing should not be oppressed.
The next time you run, remember that you run a few steps in a natural state.
With continuous practice, you will feel very different from before.
Don’t let breathing interfere with your posture.
At the beginning, controlling breathing may not be easy.
Although everyone has some subtle differences, the following model applies to most people.
▍ practice abdominal breathing: 1.
It can expand lung capacity, improve endurance and perseverance, so that runners can run faster and not easily tired.
No.2 throat breathing “Ujjayi” this breathing technique literally means “victory breathing” or “strength breathing”.
No.1 abdominal breathing, as the name suggests, Abdominal breathing requires the abdomen to participate in breathing activities in a relaxed state (like a baby).
It should be gentle and comfortable.
When inhaling, the abdomen expands and moves outward; when exhaling, the abdomen relaxes and moves inward.
3.
▍ practice throat breathing 1 Put your palms on both sides of your torso and gently touch your fingertips.
Exhale and inhale with your nose.
Next, let’s learn two safe and easy breathing techniques Coincidence.
The sound of breathing should not be aggressive or loud.
A slight contraction of the respiratory passage at the back of the throat produces a slight closure or narrowing of the throat.
Many people can’t run for long, not because they don’t have enough cardiopulmonary endurance, but because they can’t keep up with their breathing.
Yoga breathing can also reduce chronic tension in the neck and shoulders, relieve stress, muscle tension, anxiety and even fear, and release endorphins, Endorphins help relieve pain and discomfort (headache, insomnia and back pain) reduce blood pressure, improve breathing, improve asthma or other lung problems as a whole, increase oxygen in blood cells, which is very important for cell structure and metabolism, increase systemic blood circulation, generate more energy, help keep your mind clear and concentrate, and is conducive to sleep.
This breathing mode makes an obvious sound, so it is usually called “vocal breathing”.
When inhaling, feel the abdominal expansion and the hand rising.
Tell yourself when you have control (instead of waiting) when you breathe oxygen into your body, your muscles will soon recharge, and you will soon be able to push yourself to a higher intensity.