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Abdominal exercises such as sit ups can also properly improve diaphragm capacity.
The person who runs for one month should mainly jog, with the respiratory rate controlled at 30-40 times per minute.
Control breathing rate.
Because about 3 minutes can stabilize the body function during running or walking, it is easier to transition when changes occur.
Therefore, only when the breathing form is fixed or familiar with, can runners try to combine walking with running, but at the beginning, it still requires a relatively long interval, such as walking for 2-3 minutes, then running for 2-3 minutes, then walking for 2-3 minutes, and so on.
If the effect of nasal breathing is not good, you can also consider the breathing mode shared by nose and mouth; After 3 months of running, you can increase the breathing rate to 40~50 times per minute and keep deep breathing; Runners who have been running for more than half a year can reach a breathing rate of about 60 times per minute while maintaining their breathing depth.
Sufficient warm-up before running can mobilize the improvement of lung function and diaphragm function, so that the body is ready for running.
Most novice runners have such problems: running a little longer will be very easy to fatigue, and there will also be shoulder, upper back trapezius pain, lower abdomen pain, lung burning like fire, and so on.
For runners, correct breathing can improve running efficiency and make running easy and lasting.
For beginners, walking and running are not recommended.
Try to find the feeling of deep breathing.
Learn to walk and run together.
When not running, people with weak breathing ability can improve their vital capacity by practicing abdominal breathing to achieve the goal of sufficient oxygen supply during running.
For runners whose running intensity increases too fast, it is better to warm up for about 20 minutes before running, such as jogging or fast walking.
In addition, during the first 1-3 months of running, you can gently press your abdomen with your hands to form resistance, so as to exercise the strength of the diaphragm when breathing.
Most of these problems can be changed by adjusting breathing.
The specific operation is: press the upper abdomen (the middle of the chest and abdomen) with your hand, and gently apply a certain pressure; Inhale, so that the deformation of the abdomen reaches the hand pressing position, forming a slight confrontation with the hand pressure, which can exercise the strength of the diaphragm; Then gently lift your hand and take a deep breath.
Because the combination of walking and running means that the intensity is switched frequently, runners need to adjust their breathing at any time, which is easy to disrupt the rhythm of those who cannot master the breathing rate themselves and is not conducive to sports.
For example, you can first go from normal walking to fast walking, then jog, and then gradually speed up to the target speed to give the body a buffer process, and try to make the breathing rate increase at a uniform speed.
Abdominal breathing exercises abdominal breathing.
Warm up before running.
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