You hassle yourself aerobics, and still not losing weight. Why? One of the reasons is "wrong" breath. Surface and frequent. Well, actually you need to breathe as professional runners - rare and deeply. A regime of frequent, shallow breaths blocks fat burning and in addition wears heart.Oxygen nourishes the flame
Here's how it works. Your fat "bins" represent the energy in the "passive" form. Without straining can be compared with a heap of coal or wood burning village. That fat "flashed", it's just like a fire it is necessary to inflate. In other words, to ensure the flow of oxygen. Just for this reason, when you start running more often to breathe. The more the breath, the more the blood of oxygen. The more it gets into the area of fat accumulation. Everything else was simple: fat "burning" and gives energy to the working muscles.
From the foregoing wityout several important conclusions. First: aerobics better in the fresh air. ( Under the roof of the hall of oxygen in air is much less ). Second: the intensity of the training must be high. The more energy you need your muscles, the more fat you have to burn the body. And finally the third, the most important: breathing during aerobics should not touch, and correctly.
Inexperienced beginner it seems that it is intermittent, huddled breath - a sign that he took on his chest, indeed, a serious load. Accordingly, and fat, they say, "burn" more. No, it is not so. When you grab the air wide open mouth like fish out of water, it simply means that your body is starved of oxygen. To lose pounds it is not relevant, because the deficit of the air automatically leads to "attenuation" flame metabolism, i.e., slower burning of fat. Remember the burning of the candle. Outdoors it burns safely and smoothly. But you need to cover it with glass, in other words, "cut off her oxygen", it immediately goes out. So the harder you breathe, the less you hope to lose weight.
Breathing technique
So, what is the proper breathing technique? Let's start with the fact that the breathing - process of the unconscious. About breathing we remember only when we begin to suffocate. It turns out that aerobics we involuntarily transfer the way of breathing, which is usually practiced in a state of complete physical rest. Watch yourself when watching TV. You inhale, and you heaving chest. This so-called thoracic breathing, in which the body expends at least their forces. When you breathe Breasts, breath involuntarily turns shallow, because the air circulates only in the upper part of the lungs.
On the aerobics lessons you continue on long-term habit to breathe through the chest. Eventually lungs are hardly one-third of its potential. It is clear that such breathing almost immediately creates an energy deficit, because the body is desperately short of oxygen. In response, the body tries to make breathing more frequent - speeds up heart rate. As a result, the pulse quickens, as if behind you being chased by a rabid Rottweiler. And all of this is stressful for the body. It is because of him the next day after aerobics instead of pleasant tiredness you feel full fatigue.
Learn to breathe correctly
Remember: the most efficient oxygen exchange occurs in the lower part of the lungs. So there came the air, you must breathe in deeply - diaphragm ( or abdominal ) breathing. Simply put, you must breathe in the abdomen.
And now we will begin to experiment: inhalation - belly "inflated", exhale, the stomach is pulled, pushing the remains of recycled air. If you find that to belly breathe hard for you, then you have pretty bad posture. Stand with your back to the wall and try to simultaneously pressed against the wall of the neck, buttocks and calves. And then try to breathe from your abdomen. Turned out? In any case, first you need to correct posture and then to take a serious aerobic cycle, aims to impact weight loss. Otherwise you will choke and not make it even half right load.
The ability to breathe through the belly need to memorize is under load to think about breathing once. Not less than a week intensively train: relaxed press breathed, powerfully strained - breathed. This is the first step on the path to proper breathing. Then you need to learn to coordinate breathing with movement. Usually aerobics all breathe anyhow, and you need to pick up a certain pace of breathing. Napoleonic soldiers made their triumphant walking, breathing every 5 steps, and after 5 exhaling. So you train yourself to breathe strictly rhythmically. When breathing due to fatigue starts to stray, an effort again "pound" as part of the rhythm!
Now let's understand how to breathe through the nose or mouth. Definitely nose! Mouth breathing limits the vital capacity of the lungs and burns the gas exchange in the body even if the "correct" abdominal breathing. But the "nose" breath on the contrary maximally activates the diaphragm. In addition, nose breathing calms the brain biorhythms just like meditation. As a result, the fatigue comes later. 'll breathe through the nose, can longer do aerobics.
To breathe through the nose seems more complicated than the mouth, but it only at first. Ultimately, it is a matter of habit. While the will to learn new breathing nose, reduce the intensity of the training. If you feel that you do not have enough air, then the load is too big. Reduce your speed until you can easily and comfortably breathe through the nose. To educate yourself strict rhythm of breathing, count the steps ( or the strokes, or cadence - no matter ) and adjust under their breaths or breathing out. Gradually increase the interval between blows. If you've breathed every second step ( stroke, etc.), now try to breathe on every fourth. Continue to breathe in a new way not only in the gym, but also in everyday life. And do not rush: for the development of this science in General you may need from 3 to 10 weeks of practice.
Breathing techniques for strength training
Ascent to the biceps
Stand with your feet shoulder width apart in each hand - Gentile. Take a deep breath in the stomach. Hold your breath, lift the dumbbells to the shoulders and at the end of this movement make a slow exhale. Then lower the dumbbells to the starting position at the bottom take a deep breath, belly again. Before the beginning of a new repeat hold your breath and exhale again at the top of the amplitude.
Reverse pushups
Sit on the edge of the bench and lean on her hands. Feet hip width apart, feet firmly planted on the ground. Bending your elbows, down in the lower position and breathe heavily. Hold your breath and squeeze themselves into the initial position. At the upper point of the amplitude exhale.
Source:
MissFit
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