This breathing running can also train the abs?

Remember the online rumors of a second to become abs?

It is typical abdominal breathing.

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Some people may say, it's just breathing, who can't do it?

There is, when small Try started running, he ran 10km without opening his mouth, and many first-time runners may have also made this mistake.

Running is easy to wheeze, climbing weakness, in addition to and, ance cardio training and muscle exercise, you may also need to pay attention to some running skills.

A. Breathing through the nose vs.

When running, you can use your mouth and nose to breathe in and out at the same time.

The mouth should be slightly open when inhaling and the teeth closed to allow air to pass through the teeth to avoid foreign objects such as flying insects being sucked directly into the trachea.

Second, chest vs. abdominal breathing

01. Disadvantages of thoracic breathing

It relies too much on the muscles of the chest, so not enough oxygen is inhaled, and this seriously affects energy production.

And the muscles used (intercostal muscles) are smaller, and these small muscles are more easily fatigued than the diaphragm.

02. Advantages of abdominal breathing

During inhalation, the diaphragm contracts and moves downward during inhalation, while the muscles of the chest contract to expand the chest cavity.

These movements expand the capacity of the chest cavity and draw air into the lungs, making the diaphragm work as hard as possible, allowing the lungs to expand to their maximum capacity and draw in the maximum amount of air. The more air that is inhaled, the more oxygen that can reach the working muscles through the circulatory system.

With abdominal breathing you can also work the transverse abdominal muscle, which is amazing, it is very elastic and can slim your waist between breaths.

A training method to practice abdominal breathing is to teach you.

Third, the rhythm of breathing

In the book "How to breathe when running", the author proposed the rhythmic breathing method.

01. jogging and medium-speed running

Using the "count 5" breathing rhythm of 3 steps, 1 inhale, 2 steps, 1 exhale (3:2).

02. Fast running

Using a "count 3" breathing rhythm of 2 steps 1 inhale - 1 step 1 exhale (2:1).

03. HIIT instead of cardio for fat loss

Adopt the breathing rhythm of 2 steps 1 inhale - 1 step 1 exhale - 1 step 1 inhale - 1 step 1 exhale (2:1:1:1).

People's feet land on the ground during exhalation with the greatest impact and the least stability. Three inhalations and two exhalations reduce the number of foot landings during exhalation and also avoid the situation of always landing on the same foot during exhalation.

This scientific training method based on research results can help runners enhance their stability while running, improve endurance, reduce the risk of injury and avoid bouts of gas.

The rhythmic breathing of "counting by 5" can be tried in most cases, first practiced on the floor by.

1) Lie flat on the floor, bend your knees and square your feet on the ground

2) Place your hands on your abdomen, making sure you are breathing abdominally

3) Breathe through your nose and mouth

4) Breathe in on the count of 3, and breathe out on the count of 2. You can count in this way: "inhale - 2-3", "exhale - 2", "inhale - 2-3", "exhale - 2 ", and so on.

5) Concentrate on continuing to inhale during the count to 3 and continue to breathe in and out as you exhale.

6) Once you begin to get used to the pattern of inhaling and exhaling, you can add the movement of your feet and have them lightly snap the ground to mimic a walking step.

After you become proficient, you can try to use this pattern while walking and then gradually transition to running.

At the time you envy others who have run half and full marathons

Marathon is already hard to get a visa for.

Others have already run abroad.

Last Sunday a friend just finished running the Chicago Marathon.

Don't think it's just a simple run.

The people who can finish the full marathon have their running rhythm.

It is not a random run.