Any sport involves serious loads, and not always the resources of our body are enough to withstand them. A vivid example of this is the respiratory system, or in the people - "breathing". If it is not sufficiently developed, then no physical strength will lead to the desired result. Therefore, one of the main tasks for any athlete is the development of breathing.
As you already understood, good breathing interests mainly those for whom sport and a healthy lifestyle are more than words or hobbies. Let's find out how to develop a breathing room in order to discover new heights in sports and make the body more durable, which is much more important than any medals.
How to strengthen the respiratory system
The development of the respiratory organs is facilitated by systematic aerobic exercise. Among the key sports that develop breathing, one can distinguish: running, swimming, mountain climbing, cycling, rowing, speed skating and walking. Training helps increase lung capacity and strengthen the heart. With regular loads, the state of the vessels improves: they become more elastic.
Under aerobic exercise, the body is strengthened as a whole. Its ability to endure strong loads for a long period of time is called endurance. Do not think that endurance is needed only by professional athletes or law enforcement officers. A person leading an active lifestyle cannot do without it.
Who needs it and why
Camping in the woods, cycling, gardening - all this and much more requires resources from the body. And even a long shopping trip can turn into a nightmare if you lack stamina.
Trained and hardy people look much better than those who are lazy or constantly need special motivation. They are always smart, gritty, and, of course, they do not have extra pounds. Such people move accurately, quickly, confidently. However, external changes are only the first side of the coin. There are also internal changes. With constant and competent training, the composition of the blood changes (the number of red bodies increases), which contributes to the enrichment of internal organs with oxygen. The respiratory muscles of trained people are stronger, like the heart muscle.
Motivation
By and large, many from childhood know how to develop breathing and stamina. The simplest exercise for this is running. However, not everyone is concerned with their health. Scientists have repeatedly argued that ancient people were incredibly strong, fast and hardy. They had to run a lot on rough terrain. Why did ancient people run so much? The answer is simple: to get food or not to become food ourselves. This example proves how much motivation plays.
Anyone who fails to convince himself that he needs to work hard in the name of health will receive nothing but suffering from a sporting lifestyle. Indeed, for quality training, you need to abandon the usual way of life, cozy and comfortable. So you need to look at the training as a way to add youth, positive, beauty and several valuable years to the life. It is not enough to know how to develop a respiratory tract; it is important to understand why this is done and to be able to force yourself.
What is endurance
The concept of endurance covers a fairly wide range of physical characteristics of the body. Respiratory endurance is mainly divided into two types: anaerobic and aerobic.
Anaerobic endurance expresses the body's ability to perform any physical work without the necessary amount of oxygen. That is, to perform some action, the body spends only internal resources. Such endurance develops when performing a large number of exercises for a limited period of time.
Aerobic endurance - the ability of the body to perform work due to oxygen nutrition. Here, as a rule, a variety of exercises with long approaches are required.
There is also special and general endurance. The first is a distinctive feature of athletes who for a long time perform the same action, achieving perfection in it. Well, the second is needed by ordinary people who are not chasing medals, but for the health and tone of all the muscles and organs of the body. Everyone chooses what kind of endurance to develop for him - it all depends on the goal.
How to develop a breathable for running
This is a fairly common question, since many people are involved in jogging, and the lion's share of them are not professional athletes at all. Such people usually have no problems with being overweight, their body is always in good shape, and their mood is at their best. During jogging, the respiratory organs begin to work much faster, and the blood is enriched with oxygen, supplying the internal organs and brain.
If you start to get involved in running culture, then you should pay attention to three main principles: gradualness, systematicity, acceptability. We will analyze each of them.
- Gradualness. From the first day you should not take up hours of training. You need to increase the distance carefully, controlling the pace and your condition. Those who decide to restore the respiratory system after smoking with the help of running should be especially careful with the intensity of training. It must be remembered that the body must have a good rest and recover from the loads.
- Systematic. To achieve even the smallest result, you need to regularly perform exercises. This is the only way to improve your stamina and physical condition.
- Acceptability. The load should be fun and not otherwise. If each workout is a torment, but you run twice as much, soon the desire to run will disappear. Let it be better on the contrary - a small race, done correctly and with pleasure.
Home workouts
Many are interested in how to train a breathing apparatus for running at home. Of course, to succeed in running, you need to run. But to make the body more resilient, and the body can be tightened at home. To do this, you do not need to buy expensive simulators at all. Any physical exercises (push-ups, pull-ups, jumping, etc.) have a positive effect on respiratory endurance. A great exercise is jumping rope. A jump rope will not only help to tighten the whole body, but also give a good load to the respiratory system. A very simple way to develop a breathing system at home is to inflate balloons. This simple procedure perfectly trains the lungs and heart.
How to train a breathing apparatus for swimming
Swimming, like running, is a sport in which breathing plays a crucial role, especially if it is swimming under water. If the swimmer does not know how to breathe correctly, he will not be able to conquer long distances. Let's analyze a couple of exercises for breathing while swimming.
- Standing in the water, you need to take a breath and immerse your face in the water, while holding your breath. Then you need to make two slow swings with your hands. Starting the second swing, you need to begin to exhale air into the water, to complete the swing, you should complete the exhalation and raise your head above the water. Then a breath is taken and the exercise is repeated.
- Exercise is also performed at shallow depths. Taking a deep breath, you need to immerse yourself in water. Slowly, all the air needs to be exhaled so that the lungs become completely empty. Holding for a couple of seconds without air, you can emerge and breathe again. Then everything repeats. It is advisable to do this exercise energetically and rhythmically, spending a minimum amount of time above the water.
These exercises are very simple, but they provide an answer to the question of how to develop a breathing apparatus for swimming under water and just swimming.
Conclusion
So, we figured out how to develop the respiratory tract, and what it is. By and large, almost all sports to some extent develop the respiratory system. And the more intense the sport, the more useful it is for the lungs and heart. Therefore, many, engaged in one profile discipline, include exercises from other directions in their training in order to develop one or another ability to a greater extent. For example, for those who are interested in how to train a box for breathing, they will have to master at least running, swimming and jumping rope.