Bodybuilding exercise is a sport that is based on aerobic metabolism and supplemented by anaerobic metabolism. Practitioners are required to master correct breathing methods during exercise, otherwise they are prone to dizziness, nausea, premature fatigue and other phenomena. Here are several correct breathing methods for bodybuilding enthusiasts.

1. Synchronized breathing method

Take a breath every time you perform an action. Breathing is completed during the action.

1. Hold your breath momentarily and exhale quickly when the muscles contract, and inhale slowly when the muscles stretch. This breathing method is generally used when the load is heavy, the movements are performed in the supine position, or the shoulder straps and chest and abdomen need to be fixed.

For example, use it when doing actions such as "back of neck wide press", "supine press", and "leg press". When doing chest exercises, in order to achieve as high a chest as possible

If the chest is lowered and the shoulders are lowered, deep inhalation is allowed, such as "lying on your back", but the breath-holding time must be short, and the exhalation must be spouting.

2. Inhale quickly when the muscles contract and exhale slowly when the muscles stretch. This breathing method is opposite to the previous one. Inhale quickly and forcefully, and exhale slowly and deeply. Generally used during lighter load and concessional exercises.

For example, use it when doing "dumbbell curls", "standing flyes" and other movements. This method emphasizes concentration of thoughts.

2. Asynchronous breathing

The respiratory rate is not equal to the number of movements. Breathing is performed during the intervals between movements.

1. Breathe several times at a time. 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" and other actions.

2. Breathe several times in one movement. When loading a heavy weight (more than 90% of the weight you can bear) or when your body is close to fatigue, adjust your breathing so that you can work harder to complete another movement exercise.

For example, use it when doing "barbell squats", "leg presses" and other actions. This breathing method emphasizes overload training.

3. Freely regulated breathing method

When performing low-intensity training, breathing is often adjusted freely. "Heel raise", "jogging"This method of breathing is generally used when "riding a power bicycle".

In short, the breathing method during bodybuilding exercises should change with the movements. Correct breathing not only plays the role of "supplying oxygen", but also fixes the shoulder straps, plays an important role in adjusting body position and assisting in completing movements.