Any deliberate breathing is unnatural.
This method can reduce the additional consumption of respiratory muscles to overcome resistance, delay fatigue and increase heat dissipation.
Replace nose with mouth and breathe with mouth and nose.
It is recommended that runners try to focus on deep exhalation during running.
Reasonable breathing has many benefits for running, so how to breathe correctly? > > > The basic principle of breathing is that the chest expands and shrinks rhythmically, mainly through the contraction of diaphragm and intercostal muscles.
During running, in order to increase ventilation and reduce respiratory resistance, we should use mouth instead of nose and breathe with mouth and nose.
4.
Therefore, we need to consciously control respiratory rate and increase respiratory depth.
Focus on deep breathing.
In a word, all the suggestions given in this article can help you breathe correctly, but reasonably and effectively combining them with your own actual situation is the key to improving your running breathing! Disclaimer: the content is from the Internet, WeChat official account and other channels.
During running, we will feel more relaxed and coordinated through periodic and rhythmic breathing.
The gas in and out of the lungs will pass through the respiratory tract, so every breath you inhale will not enter the lungs.
When the respiratory rate is too fast, the volume of gas occupied in the respiratory tract will become larger, and the gas will linger back and forth in the respiratory tract, and the amount of gas really entering the lungs will decrease.
> > > Reasonable breathing precautions during running 1.
3.
And too deep and too slow breathing rate will also limit the further increase of ventilation.
The content of fresh gas in the alveoli depends on the amount of residual gas left in the alveoli at the end of exhalation or before inhalation.
Too fast breathing will not only make you tired, but also reduce the oxygen you inhale! Therefore, learning how to breathe correctly during running has become a vital part of running.
2.
The rhythm is very important to match with running movements.
Breathing should be rhythmic.
Control the breathing rate.
Reasonable breathing in running is not only conducive to ensuring the oxygen supply and avoiding the situation of bifurcation and lack of breath, but also can give full play to the function of the human body and lay a foundation for improving sports performance.
Running is a popular way of sports, but many people will still be out of breath, out of breath and out of breath when running.
Taking the gas volume occupied by the respiratory tract as 150 ml as an example, the following figure shows the comparison between deep slow breathing and shallow fast breathing: too fast breathing rate will reduce the ventilation efficiency and make the respiratory muscles tired.
The number of breaths should be determined according to different exercise intensity and personal feelings.
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When the amount of residual gas is less, the more fresh gas is inhaled.
② Humoral regulation: heat consumption during exercise will produce a large amount of carbon dioxide in the body, and the increase of carbon dioxide concentration in the body will stimulate breathing and strengthen exercise.
Breathing should cooperate with running movements and should not be disturbed.
> > > Related factors affecting respiration during running ① neural regulation: warm-up exercise before running will excite the cerebral cortex and enhance respiratory movement.
Therefore, exhalation is more important than inhalation.