Breathing exercises to complete training

In the gym or on a treadmill is not enough just to give everything to the maximum. It is important to complete the exercise correctly. One effective way - by the method of breathing yogis, or pranayama.

For quick muscle recovery just need to take the pressure off. And in general, to quietly move on to other matters, should be a little cool.

The classic version hitch - on exercises stretching. But if you want to deepen the degree of relaxation, try breathing exercises Yogi - pranayama.

Pranayama allows controlling the ratio of the concentrations of oxygen and carbon dioxide in the blood. Through this one parameter can be subtly affect the body, achieving the desired result.

For example, in the autumn, when it is so easy to catch a cold, difficulty breathing can completely deprive you of the pleasure of running. To help improve breathing Anuloma-Viloma - alternate breathing.

• The thumb of his right hand, hold the right nostril.
• Slowly exhale and inhale through the left nostril.
• Breath Hold for 2 seconds and clamp ring finger left nostril.
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• Slowly exhale and inhale through the right nostril.
• Breath Hold for 2 seconds, and repeat the cycle 10-20 times.
• Exhalation and inhalation should be calm and hushed.

Anuloma-Viloma improves breathing and blood purification from carbon dioxide and normalizes blood pressure.

If after a workout you feel too devastated help Kapalabhati - rapid breathing, comprising active and passive exhalation breath.

• Intensively exhale, trying to squeeze the stomach as close as possible to the back.
• Then, without effort, relax the stomach, allowing air to fill the lungs (inhalation).
• Repeat the cycle 10-15 times.

Kapalabhati strengthens the abdominal muscles and helps in the fight against excess weight by speeding up metabolism.

Stuck at the same level and did not manage to achieve great results? A breakthrough will help bhastrika.

• Take a deep breath, inflating the abdomen to the maximum.
• Then exhale with force, pulling the navel to the spine.
• Repeat the cycle 10-15 times.
• Unlike Kapalabhati, breath is carried out with effort.

Bhastrika strengthens the abdominal muscles and lungs, helps burn fat by increasing the overall physical abilities.

All exercises should be performed in a comfortable stable position that will allow you to relax and at the same time, straighten your back. The easiest way to sit on the floor cross-legged. Better to close the eyes. All you need to breathe through your nose.

Pranayama - is a very powerful technique. It allows you to greatly affect on the body. Therefore enter the breathing exercises in your workout a little, just a few cycles, gradually increasing their amount with regular practice.