Are you using your mouth correctly when you exercise?

Maybe many people would say, who doesn't know how to breathe? Yes, breathing is simple and we do it all the time, but when we do exercise and fitness training, the correct breathing method can exert greater power, help us concentrate when completing the movement, make the movements coordinated and rhythmic, and prevent injuries.

1. There are two basic breathing methods:

1. Inhale when the muscles contract forcefully, and exhale when they stretch and return to their original position.

2. Exhale when the muscles contract forcefully, and inhale when they stretch and return to their original position.

These two opposite breathing methods. In the past few decades of practice. Many experts have discussed this. But these two breathing methods. They all have one common requirement, which is to avoid holding your breath for a long time while exerting force.

(ii) The breathing method generally used in bodybuilding training;

1. Use the secondary breathing method when performing extreme or heavy weights.

Before starting the exercise, take two or three deep breaths. Inhale at the beginning of the exercise, and continue until the "peak contraction" or the movement is in place, that is, exhale very briefly first, followed by continuous short inhalation, until the movement is close to returning to the previous section or exhale when it is restored.

2. Breathing methods based on human physiological phenomena:

In either movement, use the inhale when the chest ribs and lungs are expanding, and the exhale when the sternum and lungs are in a compressed position. This method of exhaling prevents the lungs from being compressed or suffocated.

3. During the whole process of the movement, from the "starting position" to the "finishing position", the breathing method is used as a breathing unit; it is to "inhale" at the beginning of the movement, and "exhale" until it recovers to more than the middle or the last 1/3 left, until the starting position.

In bodybuilding training, when the movement begins, the agonist muscles are in a "stretched position" or a "contracted position".

For example: when exercising the shoulders, back, biceps, anterior wall, calf biceps and abdomen, the "starting position" is mostly when the active muscles are in the "stretched position".

When exercising the chest, triceps, and legs, the active muscles in the "starting position" are mostly in the "contracted position." But there are also individual cases where the opposite is true.

In short, most bodybuilding training uses "medium weight" (generally 85-90%) and multiple repetitions (6-12 times), rather than "maximum weight, few repetitions". Therefore, the "breath holding" phenomenon rarely occurs.