Breathe with your nose or mouth
.
3
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Put your hands on your abdomen, keep your upper chest and shoulders still, drum your abdomen when inhaling and sink when exhaling to ensure that you are doing abdominal breathing
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Calm down and stop moving or slow down greatly
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Is it running, or not running, or not running? So many novices gave up running
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Even many runners who have been running for many years will get caught
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Although this pain is very much like a fork, it is different from the fork caused by running
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Light exercise and a little hard work can use the (3:2) breathing mode [three steps and one suction, two steps and one breath, a total of five steps and one cycle] 2 For hard and very hard work, you can use the (2:1) breathing mode [two steps, one breath, three steps and one cycle] 3
2
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2 If it’s a little difficult to keep breathing in three complete steps, you can breathe in slowly or speed up the pace
.
Inhale..
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You say it’s a disease
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Practice during running: when the exercise volume increases or the ventilation requirement is greater, you can carry out a faster respiratory cycle
. 
Exhale..
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Inhale three beats, Exhale in two beats, cycle, inhale-2-3-exhale-2-inhale, 2-3-exhale-2..
.
2
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If it’s not a disease, it hurts like hell
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What the hell is a fork? The English name of Chaqi is exercise related transient abdominal pain (ETAP), which translates as “exercise-induced transient abdominal pain”
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The diaphragm in a tense state cannot rest and relax
.
2
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Bend over and hold the pain with your hands
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Studies have shown that shortness of breath is more likely to cause bifurcation
.
3
.
5
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Be patient and repeat step 3 to gradually relax the respiratory muscles and relieve the spasm
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Many novices in running will have problems
.
Inhale with your left foot on the ground – inhale with your right foot on the ground – inhale with your left foot on the ground – exhale with your right foot on the ground – exhale with your left foot on the ground – inhale with your right foot on the ground..
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As soon as the “little temper” comes up, it will strike and cause bifurcations
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How to solve the problem of bifurcation in breathing? Here are the methods to practice abdominal breathing: 1
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Use the (2:1:1:1) breathing mode when you go all out at the highest intensity [two steps, one breath, one breath, one breath, one breath
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As we mentioned above, diaphragmatic spasm is more due to fatigue and stress caused by accelerated breathing
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Lack of exercise and lack of careful preparation before running
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In addition, there is no rhythm in breathing when running, which is easy to cause respiratory disorder
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After eating, the gastrointestinal tract will begin to peristalsis for digestion and absorption; However, once walking (exercise) is started at this time, the normal peristaltic law of intestines and stomach is changed, so that the gastrointestinal mesentery is excessively pulled, and the gastrointestinal tract may be unbalanced and spasm, resulting in pain
.
A total of five steps and one cycle] 3
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In short, it’s because you’re too tired
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It usually hurts in the left and right lower abdomen like a needle
.
4
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Inhale..
.
2
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In addition: if you follow the above steps, the pain still does not improve or worsens
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For safety, please seek medical treatment immediately
.
3
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Lie on your back, bend your knees and put your feet on the ground
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Take a slow, deep breath, hold your breath, and then take a slow, long, deep breath
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Exercise just after dinner
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It disrupts the coordinated relationship between respiration and blood circulation, resulting in blood stasis and hypoxia of liver, spleen, gastrointestinal tract, or pain caused by spasm of small respiratory muscles
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Practice during walking: 1
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So after dinner, it’s best to rest for half an hour before walking
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The main causes of bifurcation are as follows: 1
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This is because during short breathing, the diaphragm has been rising and falling slightly
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Before they run two steps, there is a stabbing pain in their stomach
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Sometimes it’s better to take a break
. 
4
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With the improvement of your exercise level, the probability of bifurcation will be smaller and smaller
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Your muscles can’t bear such a great pressure
.
Start to adapt to the mode of inhalation and exhalation, and let your feet tap the ground to imitate the steps of walking
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In the fierce middle and long distance running, due to the inertia of the heart organs, they can not quickly adapt to the rapid muscle work, which is easy to cause the dysfunction of some abdominal organs and cause local pain
.
Lying on your back: 1
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What to do when there is a fork? 1
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1
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1
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Exhale..
. 
3
.
2
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Breathing problems
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