Good Lifestyle

"When women give birth, they are told to breathe pain", professional surfer Laird Hamiltononce written. "The same is true when you embarrass or do something arbitration."

Now, with regard to those who have endured the experience of delivering other souls in the world, we would never compare childbirth with the experience ofbodybuilding. But the base point of Hamilton is nevertheless taken: your breathing is important in terms of formation of force.

So importantly, in fact, that far too many people are mistaken.

Believe it or not, as you breathe when you lift weights. After all, every time you suffer, you bring oxygen into your system that it has to survive. When you start doing stress in your body via an exercise, guess what? Your body will need an oxygen even more.

"If you do not breathe correctly during exercise, you reduce your body's sports performance," saysTim Liu, C.S.C.S., a personal trainer based in Los Angeles. "Most people hold their breathing during the elevators - or breathe without any rhythm or rate. When you breathe correctly, you increase intra-abdominal pressure, allowing you to have more strength, power and stability in your force training exercises. "

The biggest mistake you can do is not breathe at all. "If you do not breathe, your body will lock the tension"Dean Somerset, C.s.c.s., a kinesiologist and an exercise physiologist, explained toSELF. According toothersThis will lead to a rapid drop in blood pressure that can even get you out or hurt.

Now it does not mean you have to start breathing super fast, either. "If you breathe too fast (almost hyperventilation), you can throw your body out of balance," says Liu. "By holding your breath during an entire elevator (especially a heavy load) can cause you a light head after finishing."

So, what is the right way to breathe when pumping the iron - for your overall health and get the most out of your performance?

"The good breathing scheme while pumping the iron consists of inhaling during the eccentric and expiring during the concentric," says Liu. "An example would be Pushup, you inspire and fill out your belly full of air when you turn down, then exhale when you push yourself."

The key word it mentions here is "belly". For the sake of your blood pressure, your heart rate and the delivery as much oxygenated air in your body as possible, it is important to engage in a diaphragmatic respiration or your diaphragm, the muscle between your chest and your abs. To do this, you breathed slowly through the nose (always the nose, as far as possible!), You would feel the air swelling enter your ABS zone (the diaphragm), then you will tighten the expiration a such that is neither too fast nor too slow.

If you do this by lifting heavy goods vehicles, you will see a difference. "In addition to the gas exchange element to get more oxygen in your body, breathing can help create a basic pressure that stabilizes your spine, which helps you raise heavier," said Somerset .

And be careful about it, "said Hamilton. "Breathable deeply and expiring consciously will increase the way you can give and improve your sense of well-being." On the market for more fitness advice? Do not missThe biggest weightlifting movement to lose weight, says science.