【Ming Pao News】Learning abdominal deep breathing, opening the shoulder blades and lowering the diaphragm, increases the capacity of the lungs, and effective oxygenated breathing is an effective exercise to improve the cardiopulmonary function.
Exercise can be divided into aerobic and anaerobic exercise.aerobic exerciseRefers to sports training under the condition of sufficient oxygen supply, such as cycling, jogging, swimming, yoga, aerobic dance, brisk walking, walking, etc. These exercises can maintain lung health, promote blood circulation, and improve cardiorespiratory endurance. Feeling tired easily, work or life can also increase vitality.
Aerobic exercise bone protection slows down aging
The benefits of aerobic exercise include:
‧strengthenHeart and lung functionprotect cardiovascular, prevent hardening of arteries
‧Improve the conversion of metabolic energy in the muscles and shape the line image
‧Healthy bones, slow down bone loss
‧Improve the function of the cerebral cortex in the brain and nervous system, slow down aging
‧Expel toxins from the body and improve resistance
‧Regulate physiological state, improve mood and sleep quality
It should be noted that you should try to maintain deep breathing when exercising. Shallow and rapid breathing methods cannot effectively utilize the heart and lungs. However, clerical workers who sit in the office for long periods of time and are accustomed to short and shallow breathing methods cannot use the diaphragm effectively. Cardiopulmonary exercise is needed to improve breathing, thereby improving cardiorespiratory function.
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Use the scapula to improve breathing efficiency
When taking a deep breath, the shoulder blades are opened and the diaphragm is lowered, increasing the capacity of the lungs. The air sacs of the lungs fill up slowly during deep breathing. At this time, the best gas exchange function can be achieved, and the lungs can effectively carry oxygen for respiration.
Abdominal breathing steps:
1. Inhale deeply for 3 to 5 seconds with your belly bulging, your belly bulging
2. Retract the stomach and exhale slowly for 3 to 5 seconds, the abdomen contracts (Picture 1)
3:2 Rhythmic Breathing Improves Exercise Performance
Learning abdominal breathing, combined with aerobic exercise, can improve cardiopulmonary function. For example, many people run in the “2:2 mode”, that is, inhale 2 times and run 2 steps in a row, and then exhale 2 times in a row and run 2 steps; some runners practice running in the “3:3 mode”. With these methods, however, the exhale is always on the same foot. Rhythmic breathing should be slow and deep inhalation, and the left and right feet can take turns to land rhythmically when exhaling.
Note that the diaphragm and its associated muscles contract when inhaling, stabilizing the core of the body, and relax when exhaling, reducing the stability of the core muscles. Therefore, in order to enhance exercise performance and reduce muscle damage, use a 3:2 rhythm breathing mode when running, inhale 3 times and run 3 steps, and then exhale 2 times and run 2 steps, which can improve cardiopulmonary function and exercise performance. Learning abdominal breathing is the beginning of a rhythmic breathing exercise.
■ Exercise and breathing to open the chest
Breast expansion exercises are an easy way to open up the ribcage.
Sit or stand with your feet shoulder-width apart, and stretch your hands back until you feel your shoulder blades clip back inward. Hold for 10 to 15 seconds, and cooperate with slow abdominal breathing. Note that when the hands are stretched back, the chest should slowly inhale air. When the shoulder blades are tightened, the chest should hold the breath for a few seconds, and then slowly relax the shoulder blades and shoulders. The hands can also be lowered slowly and exhale slowly. Do it 20 times in the morning, followingnoon and evening every day to achieve the effect of expanding the chest and breathing and opening the chest.
step
1. Extend the hand back until the scapula feels like it is clipping back inward (Figure A)
2. Cooperate with slow abdominal breathing
3. Slowly relax the shoulder blades and shoulders, and slowly lower the hands (Picture B)
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Text: Wong Chun Ho (Member of Hong Kong Physiotherapy Society, Physiotherapist)
Demonstration: Ian Ho
