Stretch the internal muscles of your body! Experts teach you how to make good use of diaphragm breathing

Make good use of diaphragm breathing, stretch the internal muscles of the body, and muscle stretching cannot be achieved by stretching, but must be combined with correct breathing.

In my gym, students often forget to breathe because of excessive focus on movement, which greatly reduces the effect of stretching. Please don’t forget to stretch with your breathing.

Please use diaphragmatic respiration when operating the various stretching operations introduced in this book.

To put it simply, the diaphragm is the part where you can move significantly when you hiccup. Because the diaphragm is a muscle, you can achieve the effect of stretching and moving from the inside of the body through deliberate breathing; it will be easier to make larger movements in the future.

It may be difficult for you to feel the diaphragm at first. At this time, the diaphragm can be lifted up through hiccups or breathing heavily to confirm its position. Next, imagine the situation of holding your breath, tightening your abdomen, and relieving your stool hard when you squat. With the stool being discharged from the body with a "thump" sound, the feeling of relaxation of the body is the state of the diaphragm falling.

Inhaling for six seconds and exhaling for four seconds, the effect is most obvious.

After you have a clear understanding of the sensation of the diaphragm, you can breathe through the diaphragm and expand various stretching activities. Just like training other muscles, we can also strengthen the strength of the diaphragm through "resistance resistance". Please try to breathe for six seconds and four seconds, and continue to activate the diaphragm during the stretching process to make it easier to apply force.

Compared to this, the diaphragm with too weak strength is less likely to contract, and the pressure on the chest cavity is smaller. In this way, the air entering the lungs will also decrease. And in order to get the same oxygen, your breathing will become short and clean. If the diaphragm continues to weaken, the abdomen will easily be filled with a lot of red meat, and the spine will be difficult to straighten and tighten.

In addition, when breathing with the diaphragm, you can deliberately relax the tip of the body (i.e., the limbs) to let the part hang down naturally like willow leaves, and the effect will be more significant. This is because when the ends of the body hang down and the inner pressure (the pressure inside the human body) rises with breathing, you will feel more clearly the feeling of stretching from the inside of the body.

There are many types of breathing methods suitable for sports. The diaphragmatic breathing introduced in this book is quite suitable for beginners. Please also try it out. The following are the steps for diaphragm breathing:

1. Ejaculate for four seconds, and you may exhale the air in your lungs.

2. After the breath is over, retract the abdominal muscles and fully feel the strength.

3. Put the index finger of the right hand under the belly button and the index finger of the left hand above the belly button.

4. Slowly inhale for six seconds, keep your fingers unmoved, and keep the abdomen under the belly contracting continuously.

5. Spit slowly for four seconds to slowly swell the abdomen above the belly.