First, mouth and nose breathe at the same time
When people started running, they were slow and warm-up. At this point, the body's demand for oxygen is small, and breathing with the nose can handle it. As the running distance gets longer and faster, the body's demand for oxygen will increase greatly. At this time, light nose breathing can no longer meet the need of oxygen supply. If light breathes through the nose, it can also cause respiratory muscle fatigue. Therefore, it is necessary to cooperate with the mouth and nose in order to increase the oxygen supply and relieve the tension of the respiratory muscles.
In the winter, how to use your mouth to breathe and stress. In general, the mouth should be slightly opened, the tip of the tongue against the upper jaw, so that the cold air from the tongue around the road around the inhalation into the mouth, so that the cold air has a warming process, to avoid direct inhalation of the trachea, causing cough, discomfort. When exhaling, the tip of the tongue is loosened from the upper jaw so that the hot air can escape from the mouth. This is not necessary in summer. However, this technique can also be used when running on a street or other place with poor air quality. Running skills and cautions are issues that are often overlooked. Failure to pay attention to these issues can lead to sports injuries. Having some breathing techniques while running can give you a relaxed feel during running.
Second, deepen the breath to relieve fatigue When you go to 10 to 20 minutes, many people will appear to be unable to move, feel chest tightness, wheezing, legs and weakness, very much want to stop, this is the extreme. However, if you stop here, you will not get a good exercise effect. In fact, the emergence of the pole is mainly due to the need for an adaptation process when the human body transitions from static to high-speed motion. This process is also the adjustment process of the respiratory system, the motion system, and the circulatory system. Active adjustment of breathing can help people to quickly pass the pole and continue to maintain exercise. When there is a pole, you should slow down and deepen your breathing to help oxygen and carbon dioxide exchange in the alveoli to increase the exchange area. When the discomfort is reduced, you can accelerate the breathing rate and accelerate. After about half an hour to 40 minutes of exercise, the body may have a second pole. For athletes, it is necessary to adjust the exercise intensity and respiratory rate; for ordinary people, it is recommended that you stop at this time and take a short break.
Third, adjust the breathing to help speed up
In order to achieve better results in running, there is no way to accelerate the running. When speeding up, people tend to feel more struggling. Some people even bite their teeth and force the thighs. This method is wrong. Running acceleration should start from the adjustment of breathing, usually two-step call, two-step and one-inhalation; when it is accelerating, it is necessary to take a deep breath, stretch the breathing time, and adjust the pace frequency to three steps and one stroke, three steps and one call. , By changing the frequency, put the speed up. In addition, when people with poor physical fitness speed up, they should start with small steps. Accelerated running is also a programmed operation of the human body's this machine. It is not blindly reckless. By adjusting the breathing, the running time can be made longer and the exercise effect is more obvious.