Breathing when exercising in the swing of the press: how to breathe properly

Few people, performing strength exercises, when swinging the press, owns the breathing technique and knows how to breathe properly. Proper breathing determines the effectiveness of exercising, helps to concentrate on the rhythm of movements, simplifies their implementation, enables the body to easily transfer the load.

Professional athletes know the basics of proper breathing techniques, because it is the very first thing that is taught in sports sections. Observing the principles of proper breathing, you can repeatedly increase your endurance, much quicker to achieve the desired result. It is important to know how to breathe properly when swinging the press, since this is the most common group of exercises.

press Press and incorrect breathing

In order to understand how to breathe properly when you press the press,which results in improper breathing. Improper breathing is one of the common mistakes when doing press exercises. Usually, those involved do not pay due attention to this aspect, and this affects the full effectiveness of the exercises. Keep in mind that proper breathing techniques will help prevent severe pain in the joints and muscles after exercising.

In sports, the most common technique of breathing: a deep breath, after - holding the breath for several repetitions of the exercise. Then the person takes in the air with his mouth and again for a time holds his breath. And the muscles need a constant gas exchange - a set of oxygen - the release of carbon dioxide, especially in the process of physical activity. With a lack of full-fledged air exchange, we can not build a proper and full-fledged work of muscles.

Muscles can be compared with a kind of factory for processing calories, burning excess fats. To work they need raw materials - oxygen. When he gets into the body irregularly, the work process slows down, and whatever you do, you will not achieve sustainable successful results.

Proper breathing when swinging the press is, in fact, very simple. Inhale should be on relaxation - the voltage drop( the starting position), and exhale at the ascent, when the muscles are most strained. In the beginning to observe this pace may seem difficult, you will have to control yourself in how to breathe correctly during the swing of the press. But after a few training sessions, the rhythm of proper breathing will become familiar, you will automatically breathe without even noticing it.

Right breathing when swinging the press:

basics Let's take a closer look at how to breathe correctly when the press is rocked. The basis and principle are simple, they mean the following sequence:

1. Take the starting position( lie down on the floor, bench, simulator depending on the exercise).
2. When a standard exercise is performed on the press, when you need to lie on the floor, bend your legs in the knees and raise the body to them, then, lifting the body, you should exhale, and breathe, returning to the starting position. Exhaling is always done with effort - remember this.
3. You need to exhale for the duration of your ascent, just like the inspiration time, it should be the entire time during which you lower your torso.

How to breathe when you rock the press is not difficult. Why is this technique right? It helps to simplify the implementation of all exercises and helps to make muscles less tired after training. Painful sensations after training are possible, but proper breathing will moderate them, reduce them to normal post-exercise discomfort, which is considered quite natural.

When talking about how to breathe properly, shaking the press, you need to consider the muscle contractions in more detail. When exercises on the press are performed, the muscles of it can not contract completely, since in the lungs we have a certain amount of air. Therefore, people who strongly hold their breath while exercising, can not work out the involved muscles completely. Coping with this is easy enough. Make a full exhalation when you reach the end point, that is, the maximum repetition during the exercise.

Among athletes, the abdominal muscles are often referred to as "exhalation muscles".That is, we must exhale when these muscles are strained. This principle applies to any exercise. Any lifts - legs, knees, torso, body and legs at the same time - are done on exhalation, this is a general rule. Breathing, as is already clear, is done when we return to the starting position. At this time the muscles of the press are stretched to the maximum.

The principle of how to breathe correctly when swinging the abdominal press determines 90% of the success of training. And this concerns not only the development of abdominal muscles, but also other strength exercises, therefore it is important to control respiratory equipment.

Breathing exercises for the

press Proper breathing is a great thing. It relieves of a number of diseases, returns youth, improves mental activity and trains willpower, strengthens muscles, including the muscles of the press. Pushing the press with your breath - it seems like something fantastic, but it is quite possible to strengthen the muscles by breathing exercises.

The proposed breathing exercises help to tighten the muscles and reduce the volume, but you will not achieve cubes on the stomach, using only it. Better complement it with the usual training complex.

So, let's consider effective breathing exercises for the press:

1. You have to stand up straight, put your legs together. Look at one point in front of you. Sharply exhaling through the nose, as much as possible draw in the belly, then on a sharp inspiration( again through the nose), at maximum strongly stick out the stomach. Exercise should be done quickly, making sure that the movements of the abdomen and breathing are synchronous. The shoulders should remain immobile. Results will be visible after the first month of the regular exercise. During the first ten days, you can repeat actions about five times, and then increase the number daily, bringing it to 25.
2. The starting position is the same as in the previous exercise. First you need to bend the upper part of the trunk so that an angle with a vertical of about 45 degrees is formed. Hands should be on the back, put your thumbs forward, fold the others and point down. Look straight ahead in a single point, keep your back straight, expand your shoulders, turn your elbows back. The technique is similar to the previous exercise, that is, sharply exhaling through the nose, as much as possible strongly draw in the stomach, and inhaling through the nose, stick out the stomach.
3. It is necessary to stand upright, feet to put on the width of the shoulders. The upper part of the body is tilted forward, the back is held straight, the legs are slightly bent at the knees, with straight arms to rest slightly above the knee joints. The thumb should be wrapped around the thigh. The head should be held vertically, the eyes should look at one point in front of them. The technique is similar: sharply inhaling through the nose, pulling in the belly, exhaling, as much as possible exaggerate it.
4. The last exercise assumes the same initial position and technique as the previous one. But the difference is that after you have exhaled, you have to hold your breath and continue moving your belly, that is, to draw it in until the breath holding begins to provoke discomfort. Then take a quiet breath through your nose.

These exercises are recommended to be performed once a day. In addition, they help to reduce the waist and tighten the muscles of the press, they have a beneficial effect on the condition of internal organs located in the abdominal cavity. Combining them with the main training complex, you will improve its effectiveness.

Now you know how to breathe, swinging the press, and can not spoil the effectiveness of occupations by improper breathing techniques. It is important to remember a couple of basic rules and stick to them, when you are going to rock press - breathing in this process is not the least important, so watch it.

Video: Breathing exercise for the

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