How to breath better

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  Sports players will usually condition their bodies, and you will condition your mind as well if you exercise, but you need to turn your attention to something else of vital importance. your breathing .

 Stand or sit up straight and fold your hands across your stomach. When you do this exercise, you should feel your hands rise and fall with your breathing. If your chest rises and falls, you're breathing in your chest, and that's not going to be anywhere near as effective at maximizing your breath.

                               



When your stomach moves in and out while you breathe, that means your diaphragm is moving up and down which will give your lungs more room to expand. Since the amount of power and energy you can contain in your lungs directly affects how much power and energy you can put into your exercise or work out.

 When you exhale, you clean out the waste and start again. Thus during normal breathing, we use ten percent to fifteen percent of our lungs. Even during exercise, when we need more oxygen, we tend to get it by breathing faster huffing and puffing. The purpose is to open and close your lungs fully to start to increase the amount of oxygen you can carry. You should do this several times in a row, and do it three times a day once when you wake up, once at lunch, and once before you go to bed for at least two weeks and see if you notice an increase in your lung capacity and performance.


 One of the other options is to test immediate results, is to time yourself when you work out at full speed then practice this breathing exercise for about five minutes when you repeat , then time yourself again with the same work out. You'll probably notice your time increase between runs. Thus if you practice this exercise right after exertion, you'll also benefit from a faster recovery time and better performance.

 The secret to fuller, more better performance breathing is training your lungs, forging stronger breathing habits and conditioning your respiratory muscles to make pulling in those extra breaths. The following four tips will help you breathe better and ride stronger. Blow it out. Encourage deeper inhalations by concentrating on full, strong exhalations that fully expel carbon dioxide from your lungs, says world class triathlete and trainer Eric Harr. "Blow out your breath to a count of three, and inhale to a count of two. As you do it more frequently, it will become easier and more natural."


 Belly breathe, concentrate on breathing deep into your body, pushing the abdominal part of your lungs down and out. Your abs should expand as much if not more than your chest, says Harr. Wider is better. Your body position affects how much air you can easily take in. "When you're stretched out, like on a road bike, you have a better distribution of oxygen across your lungs," says Davenport. Likewise, when your chest is open, it can more easily expand to let air in, says Harr. "I recommend a wide bar, 2cm wider than you'd normally ride, to help open the lungs." Synchronize your breathing. "You can achieve a small increase in performance by synchronizing your breathing to your pedal stroke," says Davenport. Get into a cadence where you're exhaling at the top of your pedal strokes, alternating legs, pushing out your air to the rhythm of your effort. You're less likely to take incomplete breaths, and your effort will feel more even.


 Stretching muscles increases a persons flexibility which enhances range of motion and prevents injury. Before stretching muscles, a you need to warm up the muscles. A cold muscle does not easily stretch and is more likely to be injured. The best time to stretch is after exercise or a game because the muscles are sufficiently warmed up. Stretching after a workout or practice also helps prevent muscles soreness and injury. You also need to quit smoking if you are a smoker.

   Breath Correctly

                    


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