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Running and breathing
many runners, especially novice, are not breathing, or should I say, do not use efficient ways of breathing; you may have this experience, as long as a fast running speed, a steep slope, or the game will feel nervous, gradually breath. If need to back oxygen bottles have enough oxygen to breathe and then can be used, is gradually heavy legs, bent, or even annoying side abdominal pain, had to reduce speed to slow.
, most of you will blame the reason for running easy to breathe and climbing. The reason is the lack of cardiorespiratory training and muscle strength. Maybe this is one of the reasons. But have you ever thought that these conditions are also related to breathing skills?
, if you are accustomed to breathing in chest, when exhaling, it is mostly the passive discharge of air from the lungs, which is often not enough. The inhalation of oxygen is also limited when inhaling again. We call this inefficient breathing "shallow breathing". In the movement of the muscles need oxygen supply to provide continuous actuation, inhaled oxygen is not enough, no muscle energy, to reduce the efficiency of work, you can run more and more difficult.
it's hard to imagine, but in fact, the burden of the diaphragm and intercostal muscles of respiration as high as 80%, from this we can see that the diaphragm and ribs we will make the chest to expand or shrink (suction) (breathing), if you take the diaphragm as the starting point will be able to breathe, air into the abdomen, the increase of air enter the body volume, but also because of increased peritoneal space, heaving chest will be relatively small, then the oxygen introduced into the deep lung.
Brunel University has studied the relationship between respiratory muscles and leg muscles of marathon runners. It has been found that the more tired the runners are, the greater the burden on their legs. David, a medical center of California University. Dr Ross also said, "the deeper the breathing, the more lung lobes are activated. The efficiency of alveolar exchange of oxygen and carbon dioxide is also better, so your muscles can get enough energy to maintain exercise.
flank pain for some runners will occur, in addition to the movement of the overloaded causes, and deep muscle diaphragm near the untrained, cause contraction of the diaphragm is poor, once the exercise intensity increased, it is easy to cause convulsions, side abdominal pain.
what is an efficient way of breathing? Compared with shallow breathing, deep abdomen with diaphragm and transverse abdominal breathing, let the exhaust become active, on the one hand can be metabolized carbon dioxide more thoroughly exhausted, on the other hand also increased inspiratory capacity, so that the oxygen inhaled deeply alveolar, improve the efficiency of oxygen exchange. At the same time, this way of breathing with deep muscles can also help you concentrate more on core muscle groups. Running posture and movement are not easy to get out of shape because of increased strength or distance.
is going to talk about abdominal breathing at this time. If you've never tried it, try practicing following the following steps.
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