Can't breathe in the summer?Try breathing like this

When the epidemic and high temperature are superimposed, and you are inseparable from the mask shape, is "breathing" easily and smooth?

Many friends around said that if you stay outdoors for too long, occasionally there will be a situation where you can't breathe, especially the elders who are getting older and gradually decreased.

Today I will bring you a very useful "breathing" exercise training. Correct respiration can maximize the energy consuming breathing, increase lung ventilation and breathing efficiency, and make the respiration more unobstructed.

"Breathing" exercise training

Is it suitable for infection with the new crowd?

suitable.

Patients with respiratory diseases in the past are infected with new crowns, and their respiratory burdens are intensified. This is a severe challenge for respiratory organs and immune functions. Scientific and effective respiratory management can improve lung ventilation efficiency and promote airway secretions. Clearing is more helpful to recover the respiratory system and ensure function operation.

Who are not applicable?

But not everyone is suitable for themselves to practice this "breathing" exercise training at home.

In contrast to your physical condition, if you have the following problems, it is recommended to seek medical treatment in time and train under the guidance of professionals.

Chest tightness. Static timing of heart rate> 100 times/minute. Saturation of blood oxygen is <95%. Blood pressure abnormalities (<90/60 mmHg or> 140/90 mmHg). Body temperature> 37.2 ℃. The airway is highly sensitive and fierce. Dizziness, headache, palpitations, sweating.

Everything is ready, then start now!

First, you need to choose a more empty venue or a separate room.

1) diaphragm training

Abdominal breathing+lip retracting breathing (respiratory rhythm):

Use your nose to slowly inhale, and your mouth is mounted evenly slowly. When you inhale, expand your abdomen to the maximum extent, and keep your chest still. When you exhale, you can shrink the abdomen to the maximum extent, and the chest remains motionless. Inhale for 3 seconds and exhale for 6 seconds. The training time is appropriate.

Diamond muscle resistance training:

Take up the position and place 0.5 to 1 kg sandbag above the navel (replace the same weight book or rice bags), concentrate your energy to the pressure part, slowly inhale with the nose, slow the abdominal resistance slowly, keep the abdominal resistance of 2 to 3 seconds, and keep the abdomen. Use your mouth to exhale, and relax naturally. Repeat 10 to 15 times, and you can rest for 30 seconds for each exercise 5 times.

Diamond muscles and other long contraction training:

Take the sitting position, hold your hands straight up, slowly inhale with your nose for 4 seconds, fully expand the thoraco to the sides, and slowly exhale with your mouth for 8 seconds. Repeat 10 to 15 times, and you can rest for 30 seconds for each exercise 5 times.

2) Deeping activity training

When you inhale slowly, your hands are expanded with both hands, and your body rotates to one side when he exhales.

Hold your head with both hands, raise your head with your chest, open your hands outwards, exhale, lower your head to shrink your chest, and gather your hands.

Hands with both hands 90 degrees, slowly inhale with the nose, and at the same time open your hands to the maximum range on both sides. When the mouth is exhaling, your elbows will move closer to each other and closer to each other on the chest.

3) Effective cough training

Inhale with your nose slowly and deeply. After inhaling, the screen gas is maintained for 3 seconds. Slowly use the nose to slowly inhale the screen for 3 seconds, mobilize the chest and abdominal muscle strength, and complete a loud and powerful cough. Avoiding the behavior of clearing the throat with a throat is not the correct way to cough.

4) Aerobic exercise

Exercise method: adopt the whole body movement of large muscles, such as fast walking, eight -segment brocade, six -character tactics, jogging, riding bicycles, etc.

Sports intensity: step by step, from low intensity to medium intensity gradually advance.

Exercise frequency: 3 to 5 times a week.

Exercise time: 20-40 minutes each time.

Source: Xi'an Trade Union Editor: Yu Yan | Audit: Wang Jiang Zhang Bing Director: Wang Hong

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