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呼吸是健美练习的重要手段之一,掌握正确的呼吸方法,对提高训练效果大有益处。提醒您从三个方面去注意: 一、如果是轻重量训练或刚开始试举时,可采取放松时呼气、用力时吸气的呼吸方法,也就是说,肌肉伸展时呼气,收缩时吸气。当进行大重量或最后几次试举时,也可以在动作前先深呼吸二三次,接着吸半口气即屏住气。当肌肉收缩到位后,做短促呼吸,同时做伸展还原动作,然后再调整呼吸。需要注意的是,屏气会引起胸内压升高,内脏器官有不适感,所以屏气的时间不要过长,屏气后要有意识调整呼吸,以及时降低胸内压。
Breathing is one of the most important means of bodybuilding practice. To master the correct breathing method is very beneficial to improve the training effect. Remind you to pay attention to three aspects: First, if it is light weight training or just started the trial, you can take a breathable relaxation, forced breathing method of breathing, that is to say, stretch the muscles exhale, contraction Inhale. When the weight or the last few trials, but also before the action can take a deep breath two or three times, then half the breath that is holding the breath. When the muscle contraction in place, do short breathing, while doing stretching reduction action, and then adjust breathing. It should be noted that the breath hold will cause increased intrathoracic pressure, visceral organs have discomfort, so do not hold your breath for too long, hold your breath to consciously adjust the breath, and timely reduce the intrathoracic pressure.