Alix When it comes to doing push-ups, many people don’t want to move because it is indeed a bit difficult to do. In fact, it is because we have not mastered the breathing method when doing push-ups that we are so easily tired. So how do we breathe when doing push-ups?
1. Master the breathing rhythm:
Inhale when your body is pointing upwards, and exhale when you are leaning down. This is the common push-up breathing method for doing push-ups. You can't do push-ups at the same time to do them quickly, and you can't do a few push-ups quickly at once and then slow down again. It needs to be done rhythmically, which is the breathing rhythm when doing push-ups, so it needs to be determined based on the flexion and extension of the athlete's arms to see the frequency of the body's ups and downs. However, when descending, don’t exhale too quickly. Move up and down according to the rhythm of your heartbeat.
2. Inhale when exerting force and exhale when relaxing:
When doing push-ups, many people like to inhale first, hold their breath, and then exert force for a few times before exhaling. This makes them tired easily. The commonly used and effective push-up breathing method in daily life is to inhale when doing push-ups and exhale when relaxing. When you push up, your chest compresses just enough to exhale, and when your body presses down, your chest opens just enough to inhale, allowing air to fill your chest.
3. After multiple movements, perform one breath:
When doing push-ups, you can do a few push-ups and then take another breath. In other words, athletes can do several push-ups in a row, then pause, take a breath, and then take a breath again after doing several consecutive movements. I believe many people have done this method, and it is suitable to use this push-up breathing method when preparing for activities.
4. Exhale when the muscles stretch and inhale when they contract:
You can use the muscles to stretch and exhale slowly, and then inhale when the muscles contract quickly. The inhalation must be fast and powerful, and the exhalation must be relaxed. This method is more suitable when the athlete's load is relatively light or when they are practicing eccentric contractions. However, when exerting force, try to avoid holding your breath for a long time.
5. Rapid breathing method:
Athletes can take a breath after several movements. Athletes can pause and take a breath after performing several consecutive actions, and then take another breath after performing several consecutive actions. This method is suitable for the beginning of training, and can also be used during preparatory activities.
6. Step by step:
Exhaling when leaning down and exhaling when leaning upward is the push-up breathing method that everyone is accustomed to and commonly used. However, due to personal physical problems, generally speaking, everyone will perform about 20 push-ups, and they need to be done step by step, especially to master the breathing rhythm during push-ups, so it needs to be determined based on the flexion and extension of the athlete's arms to see the frequency of the body's ups and downs. However, when descending, don’t exhale too quickly. Move up and down according to the rhythm of your heartbeat.
Correct breathing method for push-ups:
1. Synchronized breathing method: used for slow push-ups.
Take a breath every time you perform an action, and breathing is completed during the action.
1. Inhale when the muscles are contracting hard, and exhale when they are stretched and restored.
Inhale quickly when the muscle contracts and exhale slowly when the muscle stretches. This breathing method is opposite to the previous one. Inhale quickly and forcefully, and exhale slowly and deeply. Generally used during lighter load and eccentric contraction exercises.
2. Exhale when the muscles are contracting forcefully, and inhale when the muscles are stretched and restored.
Hold your breath momentarily and exhale quickly when the muscles contract, and inhale slowly when the muscles stretch.
2. Asynchronous breathing method:
The respiratory rate is not equal to the number of movements. Breathing occurs during the intervals between movements. One breath for multiple movements or one movement for multiple breaths
1. Light weight, fast speed and multiple movements with one breath.
Take a few movements and breathe. Pause after performing several movements in a row, take a breath, and take another breath after performing several movements in a row. This method is often used at the beginning of a training session, when the weight is light, the speed is fast, the energy is high, or when preparing for activities. For example, use it when doing "push-ups", "parallel bar dips and extensions", abdominal crunches, etc. Used for incline or ordinary push-ups, you can do more than 20 times quickly.
2. Use the second breathing method when exerting extreme or heavy weight.
Take several breaths at a time. This breathing method is used to adjust your breathing when loading a heavy weight (more than 90% of the weight you can bear) or when your body is close to fatigue, so that you can work harder to complete another movement exercise. Used to choose strong weighted push-ups that can only be done 4-6 times. (Reference website: Medical Network)
