Getting it in the required quantity, we will do more repetitions when working with dumbbells, on power simulators, we will last longer on the treadmill. Oxygen is necessary for burning fat. Only in his presence and after 30-40 minutes from the beginning of training, fat splits occur. Therefore, those wishing to lose weight are recommended in aerobic exercise: long and medium pace, so that you do not choke. Have you ever wondered what breathing exercises you need to do?
Breath! Do not breath
During training we constantly hear from the instructor: "Effort - exhalation, return to the starting position - inhale". Following these recommendations, we are training the respiratory system. An ordinary untrained person uses only 30-35% of lung tissue: the muscles involved in the process of breathing are poorly developed. With age, we lose the mobility of the chest, the elasticity of the tissues, and as a result, of the above 30% remains only 15-20%, which is not enough for full-fledged training. There is a special test with a candle.
Second wind
Physicians have been studying breathing since the time of Hippocrates and year after year they make discoveries in this seemingly simplest physiological process. Exhale of each of us is unique, like fingerprints. After freezing the human exhalation and exposing it to a number of reagents, we get "respiratory prints" containing about 400 different substances. Exhaled air helps diagnose cancer, asthma and even schizophrenia. All these diseases can be detected due to molecules contained in the exhaled air. For the diagnosis of breast cancer, a breath-seeking study on effectiveness may compete with mammograms. With exhalation, 70% of toxins are eliminated from the body: the surface area of the lungs is 20 times larger than the area of the skin. Many doctors believe that with proper breathing, you can avoid such signs of aging as a clouded consciousness, a lack of energy.
Run
For one step, inhale sharply and deeply through the nose, and exhale two steps through the mouth, as if trying to blow out a candle. This will help your lungs to completely empty out on exhalation and to gain more oxygen on inspiration.
Simulation of running in the position of the bar
Put your hands on the step and take the emphasis lying, Tear with your legs, simulating running in the position of the bar for one and a half minutes. A support can serve as a sofa, wall, floor. The lower the support, the more difficult the exercise.
Coordination + cardio jumps at b osu
Standing on the BOSU, perform 3 short jumps, then the fourth one - a long, long one. Performing the last jump, change the position of the body: hands and feet to the sides - "star", knees bent, one hand up, jump-twine. Work for 1 minute. Your task: to return to BOSU and not to fall, to keep the balance on an unstable surface. At home, alternatively, a 1.5 minute jump with a rope.
Losses with bodibar
The muscles of the inner thigh, front thigh, buttock and calf work. Place the bodybard on the shoulders and hold it with a wide grip, palms facing forward. Stand up straight, with your right foot take a wide step forward. Sit down, sinking into the lunge: at the end point the angle between the thigh and the lower leg is 90 degrees. Repeat 12-15 times.
"Skladochka" from the prone position
Work all the muscles of the press. Lay a gym mat and lay on your back, pull your hands behind your head. With one vigorous movement, lift the straight legs and body, aiming for an angle of 90 degrees between them. Smoothly, without dropping your arms and legs, go back to the starting position: you can put your hands on the floor, legs preferably left parallel to the floor in weight. Repeat the exercise 15-20 times.
Hand-to-hand
Shoulder muscles work. Take the dumbbells in your hands and stand erect, legs on the width of the pelvis. Slightly bent in the arms of the elbows, spread apart to the shoulder level. Make sure that the brushes do not fall and do not "sag". Smoothly return to the starting position. Repeat 15-20 times.
Push-ups from the position on the knees
The muscles of the chest work, the muscles of the shoulders and triceps are included. Stand on your knees (so it's softer, you can lay a gym mat under them), put your hands on the floor, putting them slightly wider than your shoulders. Lower the pelvis so that the body from the crown to the knees is stretched out in a line. Bending your elbows, drop to the floor. Do push-up and return to the starting position. Repeat 10-12 times.
Twisting in the simulator
The muscles of the press work (with an emphasis on the upper part). Adjust the seat of the simulator for height and set the resistance to no more than 30 kg. Sit down, put your feet under the cushions, press your back against the back of the simulator. Place elbows on the rollers, grasp the handles with your hands. On exhalation perform twisting, squeezing the muscles of the press. Fix for half a second to give an easy static voltage. And smoothly return to the starting position, 3 times slower than "compressed." Perform 3-4 sets of 15-20 repetitions, resting between the approaches for no more than 1 minute. So we found out what breathing exercises should be done.