You hassle yourself aerobics, and still can not lose weight. Why? One of the reasons – the “wrong” breath. Shallow and frequent. Well, actually you need to breathe as professional runners – deeply and often. Regime of frequent surface breaths blocks fat burning and, in addition wears his heart.
Here’s how it happens. Your fat “bins” represent the energy in the “passive” form. Without exaggeration can be likened to a bunch of coal or wood polenitsa. To grease “flared”, just as it should blow up the fire. In other words, to ensure a flow of oxygen. Just for this reason that when you start running more often to breathe. The more often the breath, the more oxygen in the blood. The more it gets in the accumulation of fat. Well, after all is simple: fat “burns” and gives up energy to working muscles.
From the foregoing vytykayut several important conclusions. First: aerobics better outdoors. (Under the roof of the hall of oxygen in air is much less). Second, training intensity should be high. The more energy to your muscles, the more fat will burn the body. And finally the third, most important: to breathe during aerobic exercise should not anyhow, but correct.
Inexperienced newcomer think his jerky, huddled breath – a sign that he took on his chest, indeed, a serious load. Respectively, and fat, they say, “burn” more. No, it is not so. When you grab the air wide open mouth like a fish out of water – it simply means that your body starved of oxygen. By losing pounds is not irrelevant, since the air gap is automatically leads to a “damping” the flame of metabolism, ie slow “burning” of fat. Remember the burning candle. In the open air it burns safely and smoothly. But should you cover it with glass, in other words, “cut off her oxygen,” as it is immediately extinguished. So the harder you breathe, the less you have hopes of losing weight.
So, what is it – the proper breathing technique? To begin with, the breath – the process of the unconscious. About breathing, we remember just when we start to suffocate. It turns out that we inadvertently transfer the aerobics is the way of breathing, which usually practice in a state of complete physical rest. Watch for them when watching TV. You breathe and you heaving chest. This so-called breast-breathing, in which the body expends a minimum of their forces. When you breathe in the breast, breath turns shallow necessarily because air circulates only at the top of your lungs.
On the lessons of aerobics you continue to breathe for long-term habit of feeding. As a result, the lungs are working almost a third of its potential output. Clearly, this breathing almost immediately creates an energy deficit, since the body desperately lacks oxygen. In response, the body tries to make breathing more frequent – speeds up the heartbeat. As a result, the pulse quickens, as if for you on the heels of being chased by crazy Rottweiler. And all this – the stress to the body. It is because of him the next day after aerobic exercise instead of a pleasant tiredness you feel complete brokenness.
correct the most efficient oxygen exchange takes place at the bottom of the lungs. To penetrate the air here, breathing deeply need – a diaphragm (or “ventral”) breathing. Simply put, the need to breathe stomach.
And now let us experiment with breath – belly “inflated”, exhale – the stomach is pulled, pushing the remnants of recycled air. If you find that you breathe hard to stomach, then you have a very bad posture. Stand with your back against the wall and try to simultaneously drive up the wall back of the head, buttocks and calves. And then try to breathe in the stomach. Got it? In any case, you will first need to correct your posture and only then take up a serious aerobic cycle that aims to impact weight loss. Otherwise, you’ll choke and not to overpower even the half of the required load.
The ability to breathe stomach must bring to the automatism – under load to think about breathing once. Not less than a week intensively train: relaxed press – breathed, strained mightily – exhale. This is the first step to proper breathing. Then you must learn to weigh the breath with movement. Usually on aerobics all breathe anyhow, and you should pick up a certain pace breaths. Napoleon’s soldiers made their triumphal marches on foot, inhaling every 5 steps, and another five as you exhale. Here you discipline yourself to breathe rhythmically strict. When the breath of the fatigue starts to stray, will power again “enclosure” as part of its rhythm!
Now, let’s sort out than to breathe – the nose or mouth. Definitely a nose! Mouth breathing limited lung capacity and gas exchange in the body burns, even if the “correct” abdominal breathing. But the “nose” breathing activates the contrary as the diaphragm. In addition, nose breathing calms the brain biorhythms exactly as meditation. As a result, fatigue occurs later. ‘ll Breathe through the nose, can longer do aerobics.
Breathe through the nose seems more complicated than the mouth, but this is only the beginning. Ultimately, this is a matter of habit. At the time, while’ll learn new nose breathing for themselves, cut the training intensity. If you feel that you do not have enough air, then load too big. Slow pace, while once again not be able to easily and comfortably breathe through the nose. To educate ourselves strictly to the rhythm of breathing, count the steps (or strokes, or pedaling – it does not matter) and adapts them breaths. Gradually increase the interval of respiration. If you’ve breathed in every second step (stroke etc.), we now try to breathe in every four. Continue to breathe in a new way, not only in the gym, but also in everyday life. And not in a hurry: the development of this science in general, you may need from 3 to 10 weeks of practice.
The rise of the biceps
Stand up straight, feet shoulder width apart, in each hand – on the dumbbell. Take a deep breath stomach. Hold your breath, raise the dumbbells to your shoulders and at the end of the movement made a slow exhalation. Then lower the dumbbells to the starting position and at the bottom take a deep breath, back belly. Before starting a new replay hold your breath and exhale again at the top of the amplitude.
Sit on the very edge of the bench and lean on her hands. Feet shoulder width apart, feet firmly on the floor. Bending your elbows, get down to the bottom position and inhale strongly. Hold your breath and squeeze themselves into the starting position. At the top of the amplitudes exhale.
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