Although breathing is an automatic function of the body, most of the people we meet do not breathe properly.

Only the upper part of the chest is saturated with oxygen, while the breathing must be deep, reaching the diaphragm, which at the time of breathing must fall down into the abdominal cavity. To the diaphragm was to go down, it is necessary that the volume of the abdominal cavity is increased, which will allow the lungs to expand as much as possible during inspiration. As a result, you will achieve maximum absorption of oxygen, and with exhalation - maximum release of carbon dioxide. Proper deep breathing is crucial in the development and improvement of the musculature.

If you want to check if you breathe properly, lay down on the floor on your back and put on the navel a book. Now breathe normally. If you breathe properly, your stomach will move evenly up and down, raising and lowering the book. If you breathe shallowly, the tops of the lungs, then the book will not perform such movements - almost or even quite. In this case, you need to perform some breathing exercises.

So, if you were not able to successfully withstand the test of your breath through the book, you should lie on the floor on a daily basis and to develop deep breathing with the help of the book you need to raise and lower the lower abdomen. Being behind the wheel or staying at home, try to find during the day time for singing, perform your favorite music. Singing allows you to develop the habit of breathing deeply, the lower abdomen. This habit is one of the reasons why people feel better after singing. Deep breathing will help you relax. As a result of clinical trials, it was proven that deep breathing can alleviate stress and the harmful effects of cortisol, a stress hormone. Also, when performing physical exercises, you can not help breathing deeply. Physical stress, thus, helps to avoid stress. Exercising in deep breathing, you will soon realize and feel how everyday stress takes your chest in an iron vice, making the breath shallow. When this happens, strengthen your desire to breathe deeply.

Performing cycles of weightlifting exercises, remember the basic rules of breathing.

The exhalation must correspond to the concentric phase of the exercise, when the muscles are shortened and the inspiration is eccentric, when the muscles are stretched out.

Do not hold your breath by doing repetitions..

Keep your mouth open to equalize the pressure in your chest, during each repetition, take a full exhalation and inhale. As a result, you will achieve a full saturation of the body with oxygen and during the training you will be able to perform more exercises.

You may also come across a more advanced breathing technique that weight lifters use, for example, briefly holding your breath. But until you become a professional athlete, do not follow their specific technique, but practice using the recommendations listed above. Follow the general rules of breathing that we discussed.

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Exhalation should correspond to the concentric phase of exercise, when muscles are shortened, and the inspiration is eccentric, when muscles are stretched.

Do not hold your breath by doing repetitions..

Keep your mouth open to equalize the pressure in your chest, during each repetition, take a full exhalation and inhale. As a result, you will achieve a full saturation of the body with oxygen and during the training you will be able to perform more exercises.