Repeat 5 times.
1.
Maintain 5 to 10 breaths per stretch.
Today, I recommend a breathing training suitable for runners – yoga breathing, which can make runners relax, calm and concentrate, improve running comfort and increase vital capacity.
3.
Continue to exhale until you feel the air in your lungs empty.
Close your eyes.
This is because yoga breathing uses slow and deep abdominal breathing instead of big breath.
Put your hands on your abdomen and repeat abdominal breathing.
Fifth, optimize vital capacity.
It helps you quickly recover from panting to normal breathing when climbing or sprinting, and allows you to eliminate the residual air in your lungs.
Helps to inhale deeply, thus forming a deeper and slower breathing pattern.
Complete 4 breaths.
4.
At the same time, it can also make the breathing of runners at all levels more relaxed and comfortable.
Lift the sternum up and feel the chest and shoulders open.
Repeat 5 times.
Try not to “breathe deeply” and make sure your breathing is natural nasal breathing.
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Practice on the other side.
You can feel the chest muscles expand and contract slowly as you breathe.
Complete 4 breaths.
Six count breathing is a simple way to improve breathing awareness.
Using nasal breathing, count three times when inhaling and three times when exhaling.
Poor breathing is a big reason why we stop when running.
Close your eyes.
Complete 4 breaths.
It has a calming effect and keeps your mind focused and clear.
2.
Forward bending is a good way to concentrate and calm your qi.
Most people feel their abdomen and chest moving, but one part moves more obviously.
Move your hands up to both sides of your chest and gently press down so that you can touch your ribs.
Practice in combination with the above four methods.
Resume normal breathing, but be sure to stop halfway to experience this feeling of relaxation.
Poke“.
Close your eyes.
Now pucker up your lips, exhale slowly, and pay attention to controlling your speed.
The purpose of this exercise is to teach the practitioner how to breathe completely.
Remember: no matter which breathing method you practice, you need to step by step, and pay attention to whether you have cardiovascular or respiratory problems.
Retract your chin, stretch the back of your neck, bend your back, and feel the stretch of your shoulder blades.
Ideally, the upper hand should remain absolutely stationary, while the lower hand should raise each time you inhale and fall on exhalation.
Put your fingertips on the clavicle and imagine the air you inhale entering the upper chest.
Back: put your hands in front with your palms facing you.
If cross legged sitting makes you uncomfortable during practice, you can choose to kneel or stand.
Focus on which hand is moving when you breathe.
Close your eyes.
Put one palm on your abdomen.
Take a deep breath through the abdomen to allow the inhaled air to enter the upper chest from the abdomen.
Put the other palm on your chest.
Exhale slowly through your nostrils and repeat the above exercise.
It helps to avoid involuntary mouth opening and shortness of breath, because shortness of breath is very inefficient in delivering oxygen to muscles.
Lie down with your legs bent and your feet on the ground, hip width apart.
This exercise can also be done in a sitting or standing position.
This is especially effective for primary runners with weak physique, panting during running and very low respiratory efficiency.
Many of us have never noticed how we breathe, so you should sit down and observe your breathing process.
Then place the left palm on the left side of the chest and press it down gently.
Front: put your shoulders back and cross your hands behind your back.
Practice only nasal breathing.
As you exhale, your abdomen contracts and your fingertips close together.
As you inhale, your abdomen expands and your fingertips expand slightly.
Put your palms on your abdomen and touch your fingertips.
Lie down with four belly breathing, legs bent, feet on the ground apart, hip width apart.
Repeat 5 times.
When practicing, keep sitting or lying on your back, with your legs bent and your feet separated, the same width as your hips.
If we learn to breathe correctly during running, we can run farther.
Lateral flexion can effectively stretch the common tense parts of the runner, and backward flexion is conducive to retracting the shoulder and improving the running posture.
It is an important prerequisite for runners to achieve ideal running breathing in the process of running.
Pay attention to the following: do you breathe smoothly or blocked? Can you hear your breathing? Do you inhale and exhale for the same length? Do you stop every time you breathe in and out? Do you find nasal breathing difficult? Third, know which part you breathe and lie down with your legs bent and your feet separated on the floor, the same width as your hips.
Note that the chest expands outward and on both sides when inhaling, exerting pressure on both hands.
Next, Xiaobian will teach you to practice your breathing control ability with the breathing method of yoga.
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.
Seven long exhalation if you want to carry out simple deep breathing training such as abdominal breathing at home and prepare for breathing training during running, you must pay attention to training and prolong exhalation.
Although we can’t increase vital capacity, we can optimize the existing vital capacity.
Respiratory awareness sounds like “dispensable” in the process of respiratory control training, but in fact it is an essential link.
Keep your body flat during practice.
Side: touch the ground with your right hand, bend your body to the right, and raise your left arm above your head.
Why? Because prolonged exhalation has the following effects: make the body emit more carbon dioxide.
The more flexible a person’s trunk is, the easier it is to breathe deeply.
Be careful to make sure that each breath is slower and deeper than the last one.
The first 1 / 3 inhalation is completed by the abdomen, the next 1 / 3 inhalation is completed by the chest, and the last 1 / 3 inhalation is completed by the upper chest.
Adopt three-step inhalation method.
Second, establish respiratory awareness.
If there is no discomfort, you can continue counting in this way, or count from 1 to 4.
