Technology of the correct breath
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For success of gymnastic activity, run and other exercises it is important to breathe correctly, carrying out these or those physical exercises.
Inclinations, turns, rotation of trunk, moves and roundabouts hands and legs include in the trainings and the athletes and people who are going in for physical culture for pleasure and strengthening of health. In these exercises of phase of breath and the movement will be coordinated on anatomic sign.
The breath is taken in the provisions promoting expansion of thorax, and has exhaled - when it clenches. For example, carrying out inclinations forward, touching by floor hands, the breath should be taken in situation when the trunk is straightened, hands are lowered and taken slightly away back. It is experimentally proved that such pose promotes filling of lungs air most. And do exhalation, bending forward: the thorax and abdominal organs at this moment clench that helps fuller replacement of air.
In power exercises the exhalation is recommended to do at the moment of the greatest muscular effort, and breath when tension of muscles the smallest. To take at least such exercise: lifting of legs up from prone position on spin. Here the breath is made during lifting of legs, and has exhaled at their lowering down when tension of muscles of stomach is more. Other example: when squeezing from floor in prone position, bending hands, take breath, straightening - exhalation. When all main muscular groups are at the same time involved in work, hold the breath as it happens when squeezing up from breast of heavy shell: bars, weights.
It is especially important to breathe correctly, carrying out exercises of cyclic type (run, walking on skis, swimming) when the need of organism for oxygen increases several times. For example, at run with moderate speed it increases at 8-10 times in comparison with condition of rest.
At run first of all the rhythm and frequency of breath defined, coordinated with the movements of body are necessary. Chaotic, with pauses or, on the contrary, too frequent breath breaks run rhythm, complicates coordination and does not provide sufficient ventilation of lungs. You learn to breathe so that at slow run about three-four steps were the share of each breath and exhalation, and at the movement with average speed - on one-two. If at first you feel what does not gasp, you breathe more often: breath on one step, exhalation on another.
Absolutely other character of technology of the correct breath at fast sprint. Here the need for oxygen is so big that the most perfect breath cannot satisfy it. To run hundred meters with high speed, the organism needs 5-7 liters of oxygen, that is in 12-15 seconds lungs have to miss through themselves 125-150 liters of air. And they can provide only the one fifth part of required quantity. Besides heart and lungs possess big inertia and reach high performance in three-five minutes, and time of high-speed run - only a few seconds. Also the fact that at sprint muscles of all body tensely work is important, and it prevents to breathe full breast.
Means, situation is desperate?
No, the nature has provided similar situations and has created the effective mechanism of obtaining energy at short-term, but very heavy traffics. In this case the organism as physiologists speak, works on credit.
In muscle cells there are macropower connections which are capable to break up and emit a lot of energy in the oxygen-free environment, oxygen is required only for their recovery.
It is not obligatory to be the sprinter to test it. Who had not to hurry on the bus? It was necessary to pass some 20 meters, and doors of the bus begin to be closed smoothly. Then you run at full speed and at the last minute manage to jump in the car. And only here, having felt acute shortage of air, you begin is speeded up to breathe, liquidating oxygen debt.
At the cross odnoshazhny course on skis breath and the movements will be coordinated as follows: step one leg - breath, step another - exhalation. From time to time (in 5-10 minutes) the combination is changed: if the breath is the share of step right, then now - on step left, differently the right and left half of lungs will be unevenly ventilated.
Moving on skis the simultaneous courses, that is being pushed with two sticks at the same time, it is reasonable to take forward during the straightening of trunk and carrying out of sticks breath as muscles of stomach and humeral belt are relaxed, and the thorax is freely developed. Bending trunk and making a start sticks, make exhalation.
In swimming the system of breath is dictated by style. If you float breast stroke, the breath can be made only at the time of lifting of the head over water; if crawl - that at the end of grebk when the person is turned aside and the mouth has appeared over water.
In other phases of swimming it is only possible to exhale air in water.
Carrying out the movements of cyclic type, it is necessary to try to breathe exactly and deeply, doing the acceptance on exhalation. The more stoutly has exhaled, the breath will be deeper and the ventilation of lungs is better. However in everything sense of proportion is necessary. Excessively deep breath can give boomerang effect - decrease in minute volume of breath. Besides too rare breath reflex slows down movement speed. Also such circumstance is important. Deep breath as it was already told, demands the strengthened work of additional respiratory muscles. These muscles consume a lot of energy and quickly enough are tired, their efficiency several times is less, than the main.
Special researches have shown that at moderate loading it is reasonable to breathe so that respiratory volume left 25-40 percent of vital capacity of lungs, and at big - 40-70 percent. Of course, independently it is impossible to determine respiratory volume with an accuracy of one percent. But it is possible to approach required indicators at desire and persistence. Amplitude of movements of thorax will serve as reference point. Make the fullest breath and the same exhalation and track as far as your thorax has extended. And so, at moderate loading it is reasonable to breathe so that it extended on one third of maximum, and at big loading - on two thirds.
In some cyclic movements there is forced dependence of respiratory volume on frequency and rhythm of movements. So, in swimming it is necessary to breathe rather seldom, but it is deep. In rowing one respiratory cycle is the share of each fungus, and the frequency of fungi does not exceed forty in second. Therefore, the frequency of breath cannot be more, and for ensuring normal ventilation of lungs it is necessary to breathe very deeply.
Carrying out physical exercises, try (if it is possible, of course) to breathe nose. This condition is especially important if occupations take place not in the room. Outside air, passing on the nasal courses, it heats up, cleared of dust and microorganisms. When the person breathes through the mouth, air gets into nasopharynx at once. Dust and microbes partially accumulate on almonds, and partially get into trachea and bronchial tubes. Pollution and overcooling of airways quite often cause catarrhal and infectious diseases - bronchitis, quinsy and others.
At hard physical activity when lungs miss through themselves more than 40 liters of air a minute, passability of the nasal courses becomes insufficient. Then it is necessary to breathe through nose and mouth at the same time. So even the outstanding athletes who are perfectly owning breath do.
It is possible to apply also such way of breath - to inhale air through nose, and to exhale through mouth. Only you remember, such breath is dangerous in cold season. The nose at breath cooled with frosty air will not heat up at exhalation through mouth. Minutes ten it breath at temperature below twenty degrees - and you will freeze nose.
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