How to breathe, to improve training and to recover more quickly

If you do not see progress and feel overwhelmed and can not recover for a long time after the workout, perhaps it is not a heavy load, and in the lack of recovery. Without proper rest, even the most intense workouts do not give results. In the end, the nervous system does not break down and you just burn out.

Speeding up the recovery, you'll not only feel better during and after exercise, but will achieve faster results.

1. breathing crocodile

The correct breathing pattern - this deep diaphragmatic breathingWhen inspiratory lungs fill with air completely.

Such breathing has several advantages:

1. It keeps the diaphragm in a tone that has a positive effect on the internal organs.
2. It provides the necessary intra-abdominal pressure and maintain good posture.
3. It relaxes the muscles of the neck and shoulders that are tense with shallow breathing.
4. It saves energy because during deep breathing requires fewer breaths to obtain the same amount of air than at the surface.

Breathing crocodile help to correct the wrong patterns and used to diaphragmatic breathing.

Starting position

Lie on your stomach face down. Place your left hand on his right fist and lower forehead on his hands. Stretch your legs and relax.

Initially, this position may not seem the most comfortable, but for our purposes it is optimal for two reasons:

1. In this position the head and neck are in a neutral position so that the air enters the lungs unhindered.
2. muscles of the neck and the upper part of the trapezoid, which should not be involved in respiration are in a relaxed position, not stretched or compressed.

how to perform

Inhale for 4 seconds. In this case, it should be enlarged not only the stomach but also the sides. And since your abs pressed against the floor, lower back needs to get up.

At the peak of the inhalation, hold your breath for 2-4 seconds and try to feel the expansion of the body 360 degrees - this is your goal.

Exhale for 6 seconds. Not necessarily strictly follow this tempo. Just seek to exhale was longer than inhalation. This will help optimize gas exchange.

when to use

Start with 1-3 minutes of breathing crocodile in the day, and during the training include it in your workout.

To understand how good you get, ask someone to put blocks on your thoracic spine and lower back and watch, whether they are raised by your breathing.

When you have mastered the technique, you can stop the exercise on his stomach. Further training will be conducted during normal daily activities and sports.

2. tactical breathing

Maybe you've heard this technique called breath of the square. It is recommended to use during times of stress and panic attacks. The same kind of breathing helps to recover faster between sets and calm the central nervous system.

Starting position

Sit on the floor, cross your legs and lean back against the wall. Put your hands on your knees, close your eyes and relax.

how to perform

Inhale for 4 seconds, inflating the abdomen first and then the chest. Breath Hold for 4 seconds on the inspiratory peak. Exhale through the mouth for 4 seconds and then hold their breath for a few seconds.

Train until breathing will become automatic. Then try to breathe well on his knees, and then - straightened to his full height.

Between sets to deadlift have not happened hyperventilation, first pump the skill at home, in a relaxed atmosphere, and only then go to the gym.

If you want to apply the technique in the gym, reduce the length of breath after exhalation from four seconds to one. Then one respiratory cycle is not equal to 16, and 13 seconds. The difference is small, but when it comes to recovery between sets, a couple extra breaths will be superfluous.

when to use

Tactical breathing will go into recovery mode during holiday periods. And the faster you recover, the less energy is lost and can no longer keep up with the training session.

This does not mean you have 5 minutes to inhale and exhale after each set of squats. Use tactical breathing between complex exercises to prepare the central nervous system, to optimize the recovery and training at the highest level.

3. Parasympathetic restoring breathing

that quick recovery After training, you need good food, enough water, lack of stress. However, to restore the beginning it is necessary to activate the parasympathetic nervous system.

The amount of time between the last approach and the beginning of recovery depends on the intensity of exercise, your training and CNS features. One of the most effective ways to quickly start recovering - breathing exercise after exercise.

Starting position

Find a quiet place in the gym. Lie on your back, put your hands and feet so that they are above the level of the heart: it will improve the lymph drainage from the extremities. Close your eyes and relax.

how to perform

Take a full breath for 3-4 seconds. At the peak of the inspiratory breath hold for 2-3 seconds.

Try to exhale longer: about 6-8 seconds. Do not worry about the time: do not worry, if you go astray from the account.

Lie so long as the body will not rest after exercise, heart rate slows, and the excitement does not come to naught. Decide for yourself how much you can just lie down, and set the timer to avoid looking at the clock.

You can add a positive thought to get the maximum benefit from these minutes.

when to use

If you feel exhausted, even several hours after a workout, this exercise will help. Every day you will relax better and recover faster.

Also, this exercise will solve the problem of excited after the morning workout. After spending 3-5 minutes on it, you free yourself from stress. Your body will stop pushing the pedal CNS gas and excite you for half a day.

At first you will feel embarrassed to lie on the floor with his eyes closed, when around craving iron. But the rapid increase in energy and grown up figures will make you do it every time, and not have to worry how it looks from the outside.