Proper breathing is of great importance when performing exercises in bodybuilding. A novice athlete should pay close attention to it from the very beginning of regular training.
The cycle of proper breathing consists of four stages:
- before starting the exercise (each repetition), you need to take a deep breath;
- the most difficult phase of the movement should take place on the exhalation;
- at the top point, you need to inhale again;
- complete the repetition again on the exhalation.
When performing exercises, you should breathe through your nose — freely, without delays, since there are many receptors in the nasal cavity, the irritation of which by a powerful air flow has a positive effect on the activity of internal organs.
Breathing should be as normal as possible. Ideally, at the moment of tension, you should exhale (if you hold your breath, you may lose consciousness), and when you relax, inhale. When performing very heavy exercises, a second delay in exhalation is still acceptable.
There are several basic rules for proper breathing during exercise:
- you should not focus on the breath and even more so artificially force it;
- you should not take a deep breath before each strength exercise, trying to “stock up” a portion of air. It is better to conduct a thorough warm-up at the beginning of the workout — this is quite enough to prepare for the work of the whole body;
- immediately before starting the exercise, you should take a shallow breath and breathe naturally while working, matching the pace of breathing with the nature of the movements.;
- when spreading the arms to the sides and extending the trunk in the lower back, that is, in cases when the chest expands, inhale, and then exhale.
Proper breathing during training
Source Iron World No. 4
“Fresh breath makes it easier to understand” – this” truth ” was firmly learned even by two-month-old babies. But the fact that proper breathing makes it easier performing exercises, and the wrong one can negate almost all your efforts, sometimes even the most advanced gym visitors do not remember. What can we say about beginners! Today we will learn how to breathe properly. Let’s make a reservation right away: our goal will be strength. Breathing is a destabilizing factor, and any destabilizing factor can significantly reduce your strength performance. Our goal is to make the body position as stable as possible.
On a delay
At the same time, we can not do without holding our breath. And that’s where certain difficulties are possible. The fact is that holding your breath by itself can increase blood pressure, and if certain efforts are made against the background of this delay, the pressure may go off scale. Hence the conclusion: you are allowed to hold your breath when performing exercises only if your blood pressure is more or less in order. If this is the case, let’s move on to performing specific exercises.
Incorrect breathing during the bench press can completely destroy this exercise; the correct one will make it possible to squeeze out significantly more weight-all other things being equal. What is proper breathing in the bench press? Something similar to the following. As you lower the bar, you take a deep breath. Approximately in the middle of the amplitude of the projectile movement (near the “dead” point), hold your breath and then lower it already on the delay. In any case, do not exhale at the lowest point – the balance of your body on the bench will immediately be disturbed! And the shoulders will go forward, which is simply unacceptable. Still holding your breath, start the bench press. And approximately when you reach the same “dead” point, you exhale sharply and strongly – the projectile will go up by itself.
Breathing during squats is almost the same as breathing during the bench press. Still the same deep breath at the beginning and – from about the middle of the range of motion-a delay. Which is saved both at the bottom point and at the beginning of the upward movement. And only halfway there do you still exhale sharply.
The task of breathing when performing deadlifts is to provide maximum stability of the spine at the lowest point of the range of motion, the back should not be rounded. One more note-it does not concern breathing, but it is very important: do not try to move the weight with a jerk -you risk getting a spinal injury. Try to “squeeze” the weight up, resting with all your strength with your feet on the floor. Well, now about breathing. Take a deep breath and hold it. Grab the bar bar and start pulling it up while maintaining the hold. Begin to exhale slowly (through your teeth) only after you have walked more than half the way, At the top point exhale completely, then take a deep breath and lower the bar.
Pull-ups / deadlifts
If breathing during the three “base” exercises is subordinated to the goal of maximum body stabilization in order to develop maximum effort, then during back training, breathing is designed to help you feel the muscles in the best possible way. Simply put, it should help direct all efforts to the back muscles. Well, about the whole effort, this is probably too “cool” – after all, the hands accept in any way and in any breathing “scenario” will take on a significant part of the load-but still. The main rule is to inhale during the downward movement of the handle (if you pull up, then during your upward movement). This technique seems to unfold the chest and allows you to bring the shoulder blades together as much as possible in the final phase of movement. And from this information of the shoulder blades, oh, how much depends! As you move down (pull-ups) or handle up (deadlifts), exhale. In principle, this technique is applicable not only for vertical, but also for horizontal deadlifts (to the belt on the lower block, in the simulator, barbell or T-bar to the belt in the slope).
Some other exercises
Stable body position requires such exercises performed from a standing position, such as arm bends with a barbell, barbell presses (dumbbells), arm extensions with a barbell (dumbbell) from behind the head, etc. Of course, if these exercises work with a weight above average for you. At the lowest point of the range of motion, take a deep breath, push your chest out a little, and pull your shoulders back a little. Hold your breath and start moving. Hold your breath until you pass the point that you consider “dead”. After passing it, exhale with effort.