How to breathe correctly when pumping your abdominal muscles

Breathing for losing belly fat – “classics”, “frogs”, “lotuses”

Any “oxygen” gymnastics will bring your waist to life and prepare it for the beach season.

The following training requirements are put forward:

regularity – every day for at least 15 minutes;
the ideal time for classes is the morning, before breakfast or a few hours after it;
if it is possible to conduct a lesson in the fresh air, the effectiveness will increase significantly;
if weakness and nausea appear, gymnastics should be stopped;
healthy eating is an integral component of any system aimed at losing weight.

Classic workout

IP - sitting: take a deep breath for 4 seconds, hold your breath for 4 seconds and exhale for the same long time - at least 10 times.
IP - lying down: exhale to the count of six, tensing the abdominal muscles, inhale quickly and exhale slowly again (to the count of six) - at least 6 times, monitoring the tension of the abdominal muscles.
IP - lying down: inhale to the count of 4, take two “exhalations”, exhale to the count of 4 and take two “exhalations” - at least 10 times.

Jianfei Complex

Eastern breathing exercises from the Middle Kingdom allow you to get rid of a kilogram of fat by the third lesson. Three simple exercises - “wave”, “frog”, “lotus” - are more effective than any modern exercise machine.

"Wave" (to reduce hunger)

IP - lying down, legs bent at the knees, feet pressed to the floor.
The right palm lies on the stomach, the left palm on the chest.
While inhaling deeply, draw in your stomach, lifting your chest, and hold your breath.
Exhale, drawing in your chest and pushing out your abs.
The number of cycles is about 40.

“Frog” (for central nervous system restoration and weight loss)

IP - sitting on a chair, legs apart, elbows placed on knees.
The left palm should be clenched into a fist, the right hand should be clasped around the fist, resting your forehead on it, closing your eyes and relaxing (men clench their right palm and clasp it with their left).
Breathe with your stomach, sometimes freezing for a few seconds, holding your breath.
Duration – at least 15 minutes.

“Lotus” (to restore metabolism, relieve tension, increase blood circulation)

IP - “in the Buddha pose”, hands - on the knees, palms up, while for women the left hand should rest on the right, for men - vice versa.
The back is straight, the chin is down.
During the first 5 minutes, breathing is even and concentrated.
In the next 5 minutes, it is necessary to achieve a silent exhalation while inhaling naturally.
The last 10 minutes are meditation, when you concentrate neither on inhalation nor exhalation, your head is free from thoughts, your body is completely relaxed and calm.

Beauty is the charm of seductive forms given by nature. But “naturalness” has nothing to do with excess weight or obesity.

Use natural sources - oxygen and diaphragmatic breathing techniques - to solve “unnatural” problems. Breathe in the rhythm of beauty and health!

Results

Try to develop diaphragmatic breathing. Breathe like this during the warm-up to get used to it and tune in.
Use the Valsalva maneuver only for a few repetitions at maximum weight.
For high-repetition exercises, use continuous, smooth breathing, inhaling for the easy part of the exercise and exhaling for the maximum effort.
Along with continuous breathing, use bracing—tension of your core muscles to stabilize your core during exercise.

If you have any tips for breathing during strength training, please leave a comment.

Instead of sculpted abs decorating the torso, there are aching muscles, aching joints and headaches. Fitness trainers named the most common mistakes when pumping the press.

Incorrect execution

It often happens that as a result of improper training, even more problems appear than before. If you do exercises for your abs and abdominal muscles and experience pain or fatigue in your back, this is a signal to you that something is going wrong.

In the video we will look at the popular abdominal exercise “twisting” and one of the most common mistakes when performing this exercise, which instead of abs will lead you to a herniated disc, titanium hip joints, scoliosis...

The abdominal muscles bend the torso. More precisely, with a fixed spine and pelvic girdle, the rectus abdominis muscle lowers the ribs, pulls the chest down, and bends the spine. Hence the conclusion - when performing the exercise, you should be focused on exactly these things: maximum flexion of the spine in the thoracic region, which, in fact, sets the trajectory, the downward movement of the chest, i.e. to the pelvis when performing crunches.

Important! Avoid lifting your lower back off the surface

, on which you are lying. Maximum contraction of the abdominal muscles occurs when the upper back is rounded. Focus on moving your ribs towards your navel. Lift your chest literally a few centimeters - this is enough to tense your stomach. Imagine holding an apple between your chin and chest throughout the curl. This will ensure the correct position of the neck. You can also cross your arms over your chest or place your fingers around your ears with your elbows pointing forward.

Crunches are not sit-ups. When you go too high, you transfer the load from the rectus abdominis to the hip flexors.

When performing twists, there is no need to strive upward; the movement should be directed forward and towards maximum flexion of the spine. The straighter your spine is when performing this exercise, the less stress on the rectus abdominis muscle.

Make sure your movements are smooth. At the end of each twist, rest your back on the floor. Slow down before doing the next rep.

Overzealousness

This is a beginner's mistake. They so want to get pumped up abs quickly that they are ready to train for several hours in a row, looking at the abdominal area every 5-10 minutes to see if the coveted abs have already appeared? This approach has two ways of developing events. First: severe overexertion as a result of long workouts, nausea and even vomiting during or after exercise, which appears due to excessive stress on the digestive system, poor health in general.

Second: having given his all and wasted his ardor in 2-3 workouts and suffering from muscle and joint pain, the beginner loses interest in training, comes up with reasons for skipping them, justifies his reluctance to continue doing urgent things and, in the end, gives up the idea of pumping up his abs.

For high-quality muscle growth, a gradual increase in load

. From one workout to another. If you increase it too often and sharply, then very soon you will notice that the muscles do not increase at all, but the energy rapidly decreases, lethargy, apathy, depression sets in - all signs of classic overtraining.

Improper breathing

This is one of the most common mistakes. People, while pumping up their abs, do not pay attention to how they breathe, meanwhile, only with proper breathing can you achieve a positive result in a short time and practically without experiencing pain in the joints and muscles after training. Most often what happens is this: a person holds his breath for 4-5 ascents, after which he greedily gasps for air, takes a deep breath and again does not breathe during several ascents.

But muscles need oxygen, especially during training. Without it they cannot work fully. Yes, muscles are a real factory for processing fat and burning calories, but it needs raw materials. In this case, oxygen plays its role. And if raw materials arrive intermittently, the entire work process stops. All movements have zero effect. Or even with a minus sign.

How to breathe: at the moment of relaxation - inhale, and at the moment of maximum tension - exhale.

This breathing rhythm will seem difficult at first. You will have to strictly control yourself. After 2-3 workouts, proper breathing will become the norm.

Exercise immediately after eating

This mistake is often made by those who, in addition to pumped up abs, also want to remove a few centimeters from the waist. People think that the calories received by the body during a heavy lunch eaten immediately before exercise will somehow miraculously disappear during training, which means they will not be deposited as a layer of fat. This is wrong. Training with a full stomach will lead to nausea, profuse sweating, arrhythmia, and headache. With intense movements, intestinal volvulus is also possible.

However, it is also harmful to exercise on an empty stomach. The optimal solution is to eat a meal rich in natural carbohydrates half an hour to an hour before training.

Monotonous press swing

The most famous abdominal exercise is lying on your back, hands clasped at the back of your head, knees bent, head pulled up. Unfortunately, this exercise only trains the upper (front) abdominal muscles. While the oblique and lower muscles remain unused. You can’t pump your abs monotonously, training some and ignoring other muscle groups.

. Exercises should be different. The coach will tell you which ones exactly.

If we are talking about independent training, you can download video lessons of abdominal exercises from professional trainers from the Internet and conduct classes in accordance with their recommendations.

Leg fixation

To avoid this mistake, it is better to perform swinging movements on an inclined bench without fixing your legs

. In this case, the abdominal area will actively work.

If you take into account the mistakes discussed above and adhere to the basic rules when working on your abs, then you will be able to avoid excessive loads, pain and injuries, and most importantly, you will be able to effectively work on this muscle group, which will allow the time spent on training not to be wasted.

A few rules

Do you want to have a flat stomach? Then you must adhere to the following rules when training your abs:

✔No need to pump up your abs to burn belly fat. Getting rid of fat is, first of all, maintaining proper nutrition. Cubes are the result, first of all, of a diet aimed at burning fat. And only in the second - abdominal exercises. Sorry, but local fat loss only happens in commercials, don’t take it as wishful thinking. You won't burn more waist fat by doing more reps of abdominal exercises periodically! Unfortunately for many exercisers, they have to go on a strict diet and/or do cardio work to burn fat throughout their body. But don't 100 sit-ups count as cardio? No. These 100 repetitions will burn fewer calories than a small apple.

The best strategy is to gradually reduce calories (100-200 calories per day every three weeks) and/or increase the aerobic component of your workouts. This way you will gradually remove fat from your waist. When your body fat percentage drops below 10%, you will see your abs. If you want the cubes to stay in place even when you're relaxed, you need to increase this figure to six percent. For most exercisers, this means reducing calories in even smaller increments every 2-3 weeks until the daily caloric intake drops to 2,000 calories.

If your body fat percentage is still unsatisfactory, you should increase your aerobic activity and/or use fat-burning supplements, which can speed up your metabolism and sweep away the last remaining fat from you. The lower your body fat content becomes, the more difficult it is to continue losing weight. But don't give up. With some persistence, the right training program and methodically reducing caloric intake, you will get sculpted abs and will be rewarded with admiring glances from others.

✔There is no need to do several exercises separately for the “lower” and “upper” abs. Anatomically, the rectus abdominis muscle is not divided into upper and lower, but is ONE muscle. A couple of abdominal exercises and changing them periodically are enough.

✔Don’t make it easier for yourself with jerks. The exercises are performed quite smoothly; the downward movement (of the legs or torso) should also be controlled.

✔If you want muscle growth, follow the same principles as when training other groups, namely, you need to increase the load (weights), you need time for recovery, you need an adequate number of repetitions in the approach and exercises for this group. You don't have to do 5 heavy abdominal sets every workout.

✔Remember that exercises for the lateral abdominal muscles (any exercise in which the torso bends to the side and rises from this position) lead to an increase in these muscles (and not to fat burning in the waist area) and, accordingly, to some widening of the waist. Is this what you really wanted when you started doing dumbbell curls? Based on materials

As you know, proper breathing allows you to develop more effort and train more effectively.

Breathing while doing the exercise

Remember the basic rule: in strength exercises, exhalation is done during the effort, that is, at the moment when you overcome the maximum load. This is logical, because when you exhale you can tense your muscles much better. Research by physiologists shows that proper breathing reflexively affects muscle tension. Maximum strength is best achieved when you exhale and hold your breath, and when you inhale, the chest expands and the chest muscles stretch. The abdominal muscles also stretch and relax, and this is not very convenient for working and straining large muscle groups. It's hard to strain with a relaxed stomach. And, conversely, during exhalation, the abdominal muscles tighten and tighten, thereby stabilizing the entire body. The muscles of the chest are grouped during exhalation, thereby creating a very comfortable position for developing maximum strength.

Some people advise holding your breath during an effort; holding your breath during a maximum effort increases the pressure too much and shockingly, and this can be very harmful to some organs. For example: for the eyes, for the heart and for the blood vessels of the brain. Therefore, it is better to exhale gradually, but exhale. If you have to struggle with a huge weight, then you can exhale gradually with tension. And if you are doing a sharp, explosive strength exercise, then it is better to exhale just as sharply, in accordance with the tempo of the exercise.

In professional strength sports, when lifting heavy weights, some athletes hold their breath during certain phases of the movement. For example, when passing the “dead spot” or at the very beginning of the “start” effort, it depends on the individual technique of the athlete. However, in any case, it is better to minimize breath holding, because it is not very beneficial for health.

Let's look at a few examples of proper breathing:

During push-ups: when you lower yourself, inhale; when you straighten your arms and push yourself up from the floor, exhale with effort.
During pull-ups or overhead rows: for effort, when you bend your arms and overcome the load - exhale, straighten your arms - inhale.
During or: when you push the barbell away from you, develop an effort - exhale, lower it - inhale.
In other cases, exhale during the effort.

And let's talk separately about: when squatting with a large weight, we inhale while standing, and gradually exhale both while squatting down and while lifting. Because the tension is always high. With light or medium weights, it is better to breathe more dynamically downwards - inhale, exhale up.

Some people are accustomed to breathing incorrectly, so it seems to them that it is much more convenient and better to inhale forcefully, but this is just a wrong habit. Start breathing correctly, during training there should be correct breathing, exhale forcefully, and your body will very quickly adapt to this correct mode. You will feel that it is more organic and that much more force can be developed as you exhale.

There are opinions that in exercises such as lat pull-downs or pull-ups and abdominal pull-downs on a weight machine, you need to inhale, because in these exercises it is very important to arch your back. It follows from this that you are stretching and opening your chest and therefore you need to inhale while pulling. In fact, this is another incorrect opinion of modern people. Of course, arching your back in these exercises is very important. But this does not at all prevent you from exhaling forcefully.

Remember

, in the exercises of pulling the upper block, pull-ups, rows to the stomach and in all other exercises, during the effort you do - exhale.

In addition to the front surface, the chest also has lateral and back surfaces, and during a deadlift, a very large number of muscles tense significantly, squeezing the chest. Proper breathing during training is very important. And also exhaling when making an effort is more physiological; exhaling reflexively helps the muscles tense. In addition, the abdominal muscles also tense up - they become toned and help stabilize the body, and while inhaling with a relaxed abs it is very difficult to perform the exercise.

The most common mistakes when pumping the press

Pumped up abs are the dream of not only many men, but also some women. They go with this dream to the gym, to a fitness center, or work out on their own at home. They train until they sweat, they give it their all, but there is no result. Instead of sculpted abs decorating the torso, there are aching muscles, aching joints and headaches. Fitness trainers named the most common mistakes when pumping the press.

Overzealousness

For high-quality muscle growth, a gradual increase in load is necessary. From one workout to another. If you increase it too often and sharply, then very soon you will notice that the muscles do not increase at all, but the energy rapidly decreases, lethargy, apathy, depression sets in - all signs of classic overtraining.

Improper breathing

This breathing rhythm will seem difficult at first. You will have to strictly control yourself. After 2-3 workouts, proper breathing will become the norm.

Exercise immediately after eating

However, it is also harmful to exercise on an empty stomach. The optimal solution is to eat a meal rich in natural carbohydrates half an hour to an hour before training.

Monotonous press swing

The most famous abdominal exercise is lying on your back, hands clasped at the back of your head, knees bent, head pulled up. Unfortunately, this exercise only trains the upper (front) abdominal muscles. While the oblique and lower muscles remain unused. You can’t pump your abs monotonously, training some and ignoring other muscle groups. Exercises should be different. The coach will tell you which ones exactly.

If we are talking about independent training, you can purchase a book on the relevant topic and conduct classes in accordance with the recommendations. You can also download a video lesson of abdominal exercises from the Internet.

Leg fixation

Almost always, when doing abdominal exercises, people fix their legs in a stationary position (under a bench, in special loops, ask someone to hold them). This is believed to promote greater concentration on the abdominal area. This is a misconception. If the legs are fixed, the thighs begin to work powerfully, not the abdominal muscles. To avoid this mistake, it is better to perform swinging movements on an inclined bench without fixing your legs. In this case, the abdominal area will actively work.

Press and improper breathing

Before you figure out how to breathe correctly when pumping your abs, you need to consider what the consequences of improper breathing will be. In general, incorrect breathing is one of the most common mistakes when performing abdominal exercises. Many people do not pay attention to it, and in vain, because the effectiveness of the exercises suffers from this. Also, proper breathing technique helps prevent severe muscle and joint pain after exercise.

A fairly common breathing technique during sports: take a deep breath, and then hold your breath for several repetitions of the exercise. Then the person greedily gasps for air and again holds his breath for a certain time. But muscles need constant replenishment of oxygen reserves, especially during physical activity. With its deficiency, we cannot even talk about proper and complete muscle function.

Muscles can be called a kind of factory for processing calories and burning excess fat, and they need raw materials to work. It is oxygen that acts as such a raw material. If it enters the body intermittently, the work process slows down significantly, and in the end, no matter what you do, you still won’t achieve good results.

Abdominal exercises - creating relief

Now let’s move on to more serious exercises, since now our goal is to have strong, sculpted abs. Well, now let's talk about the method of abdominal exercises for people who want to have beautiful, sculpted abs that resemble a six-pack. I would like to immediately warn you that due to anatomical features, not everyone will be able to achieve the appearance of those same cubes. It happens that even years of practice do not give the expected result. The problem is that some people have abdominal muscles hidden under a layer of fat. To get those coveted abs, in addition to the abdominal exercises that are described in our article, you also need to include cardio training (running, cycling and other sets of exercises) in your exercise program.

Let's move on to practice. Exercises to get sculpted abs are performed slowly and therefore require more time to complete (from half an hour). However, due to heavy loads, you get another bonus - they do not need to be repeated every day, three times a week will be enough.

Ab exercises - Pistol

Starting position: ideally, this exercise is performed on uneven bars or a horizontal bar (for a better effect), but if this is not possible, then you can do without them. At home, the position is as follows: lying on the floor, hands under the buttocks. For greater effect from the exercise, you can spread your arms.

Execution: raise the straightened legs up, fix them in a vertical position, then lower them to the starting position, lower them slowly, it is not recommended to throw your legs. It would be nice if your feet did not touch the floor at all during this exercise. This exercise gives excellent results for the lower abdominal muscles. Perform this exercise in 3 sets of 10 times. On the horizontal bar and uneven bars, the exercise is performed in the same way.

Exercise for the press - Complicated folding bed

Execution: Lying on the floor, hands clasped behind your head, at the same time bend your knees and raise your back, trying to reach your knees with your elbows and fold in half. When touching your arms and legs, try to keep your abdominal muscles as tense as possible and exhale. This exercise gives good results for the muscles of the upper and lower abs; for the lateral muscles you can change the exercise a little and you probably already guessed exactly how, try to touch your left knee to your right elbow, then vice versa. Do this exercise also 10 times for 3 approaches.

Ab exercise - Lazy stacked

Starting position: lying on the floor, hands clasped behind your head.

Execution: Slowly lift your upper back off the floor; your back should not rise all the way, as this exercise heavily targets the upper abdominal muscles. As you ascend, exhale slowly. Repeat this exercise 10 times for 3 sets.

You can do one more exercise, but it will more likely be a test of your endurance.

Execution: on the horizontal bar, raise your legs to a horizontal position and try to keep them in this position for as long as possible.

Between exercises, be sure to rest (but not cool down) your muscles and restore your breathing by alternating deep breaths and exhalations. If some exercises are too difficult to perform, then select the quantity and muscle load that suits you. At first it will be difficult, but then, believe me, it will be much easier. Let your muscles get used to regular exercise.

The listed exercises will help turn your tummy into beautiful and strong abs. It is quite possible to perform them at home and these loads will not be a problem even for beginners in this matter.

Breathing exercises for the abs

Correct breathing is the greatest thing. It can help get rid of a number of diseases, rejuvenate, improve mental activity and willpower, and strengthen muscles, including the abdominal muscles. Strengthening your abs with breathing seems like something fantastic, but it is quite possible to strengthen your muscles through breathing exercises.

So, let's look at effective breathing exercises for the abs:

You need to stand up straight, put your feet together. Look at one point in front of you. Exhaling sharply through your nose, pull your stomach in as much as possible, then while inhaling sharply (through your nose again), push your stomach out as much as possible. The exercise must be performed quickly, making sure that the abdominal movements and breathing are synchronous. Shoulders should remain motionless. Results will be visible after the first month of regular exercise. During the first ten days, you can repeat the steps about five times, and then increase the number daily, bringing it to 25.
The starting position is the same as in the previous exercise. First you need to bend your upper body so that an angle with the vertical is formed that is approximately 45 degrees. Your hands should be on your lower back, place your thumbs forward, fold the rest and point down. Look straight ahead at one point, keep your back straight, turn your shoulders, turn your elbows back. The technique is similar to the previous exercise, that is, exhaling sharply through the nose, draw in the stomach as much as possible, and inhaling through the nose, stick out the stomach.
You need to stand straight, place your feet shoulder-width apart. Bend your upper body forward, keep your back straight, bend your legs slightly at the knees, and place your straight arms slightly above your knee joints. The thumb should wrap around the hips. Your head should be held vertically, your eyes should look at one point in front of you. The technique is similar: inhaling sharply through your nose, draw in your stomach, exhaling, stick it out as much as possible.
The last exercise assumes the same starting position and technique as the previous one. But the difference is that, after exhaling, you must hold your breath and continue to move your stomach, that is, draw it in until holding your breath begins to provoke discomfort. Then take a calm breath through your nose.

It is recommended to perform these exercises once a day. In addition to helping to reduce waist size and tighten abdominal muscles, they have a beneficial effect on the condition of the internal organs located in the abdominal cavity. By combining them with the main training complex, you will improve its effectiveness.

Helpful information

To properly pump up your abdominal muscles, you need to consider many factors that can affect or change your workout:

Are you a girl or a guy
Your initial weight
What goal are you pursuing?
Do you have chronic illnesses or back problems?

To pump up the abs correctly, girls and boys need to use cutting-edge training methods. Due to their physiology, girls need to listen more closely to their well-being and abdominal problems. It won’t hurt anyone to know what exercises to properly pump up the abs during menstruation, after childbirth and cesarean section.

As practice shows, girls, most often, begin to pump up their abs to tighten their stomachs and reduce their waist size, while guys work on the definition of their abdominal muscles.

If you have chronic illnesses or back problems, the first thing you need to do is consult a doctor to know what to remove from your workouts. Few people know that with severe curvature of the spine, doctors strongly do not recommend doing squats with a barbell; if you choose the wrong weight, you can seriously aggravate your situation, which can lead to pinched nerves, intervertebral hernias, etc. And for asthmatics, even if they breathe properly while doing abdominal exercises, it is better to avoid cardio exercise. Before prescribing a training program, the first thing the right trainer should do is ask about your health.

We also draw your attention to the fact that proper breathing is very important when pumping the press. Often, beginners pay little attention to this and breathe as they want during exercises, and then are surprised at the poor results. When pumping up your abs, you need to breathe correctly not by counting, but by muscle contractions

We squeeze the muscles - exhale, unclench or relax - inhale. Thus, as you exhale, you squeeze the abdominal muscles as much as possible, because while inhaling, it is impossible to work the muscles to the end

When pumping your abs, you need to breathe correctly not by counting, but by muscle contractions. We squeeze the muscles - exhale, unclench or relax - inhale. Thus, as you exhale, you squeeze the abdominal muscles as much as possible, because while inhaling, it is impossible to work the muscles to the end.

Pay attention to how professionals work out, they don’t chat or walk around the gym, they know that in order to pump up the abs correctly, you need to concentrate on breathing and doing the exercises correctly. Think about it

To properly swing the press, you need to choose the right exercises. Depending on the number of repetitions and approaches, you can reduce your waist, or vice versa, pump up your abdominal muscles, which will visually expand your waist.

Today, there are many exercise machines and additional equipment that help to properly pump up the press not only in the gym, but also in stadiums and at home. For example, if you are a fan of working out in the fresh air, you can very effectively and correctly pump up your abs with exercises on parallel bars and horizontal bars. At home, most often they work out their abdominal muscles on the floor or on fitballs. As for gyms, here, your imagination can only be limited by the lack of any equipment or exercise equipment.

Having information about how to pump up your abs correctly, you can avoid many mistakes and see the results of your efforts in the shortest possible time.

Common Mistakes

Confusion with inhalation and exhalation

Beginners often confuse inhalation and exhalation.

To master the correct breathing technique when pumping your abs, focus only on exhalation, which is done by compressing the chest and maximizing muscle tension.

Complete cessation of breathing during exercise

In pursuit of the number of repetitions, people forget to breathe completely.

The breathing rhythm becomes disrupted, and the number of repetitions per set decreases.

Try to breathe slowly. This will not only help you increase your repetitions, but will also make you feel better.

Is the Valsalva maneuver dangerous?

The Valsalva maneuver is a procedure that creates high pressure in the middle ear, chest and abdominal cavities. It is used in otolaryngology to test the patency of the Eustachian tubes and in cardiology to identify heart pathologies. This maneuver is also used in powerlifting and weightlifting and helps athletes lift heavy weights.

The Valsalva maneuver used in strength sports is as follows: a person takes a deep breath (about 75% of the maximum possible), and then, at the moment of maximum effort, holds his breath for several seconds and tries to exhale air through a closed glottis. Breathing is held throughout the repetition, exhalation occurs after completion.

The Valsalva maneuver increases pressure in the chest. Through the diaphragm, it is transmitted into the abdominal cavity, which creates good support for the back and helps resist forces that tend to move the spine. As a result, the athlete can lift more weight and the risk of injury is reduced.

Effects of the Valsalva maneuver on the body

However, the Valsalva maneuver is often criticized because it increases blood pressure that is already high during strength training, which can lead to a heart attack.

Opinions differ on this issue. Dr. Jonathon Sullivan, a professor in the Department of Emergency Medicine at Wayne State University, said that when using the Valsalva maneuver, a heart attack should only be feared by those who already had problems with the cardiovascular system.

In another study, Effects of Weightlifting and Breathing Technique on Blood Pressure and Heart Rate. Using this technique to raise a one-time max has been found to cause only minor changes in blood pressure. The Valsalva maneuver is only suitable for lifting really heavy weights for low repetitions.

The last problem was described in the article Don't Hold Your Breath. Vishal Goyal and Malathi Srinivasan, MDs, of the Department of Medicine at the University of California.

A 50-year-old patient complained of headaches in the projection of the nose, continuous cough and constant unilateral nasal discharge. As a result of the tests, doctors discovered a leak of cerebrospinal fluid and damage to the nasal ethmoid bone. It turned out that the patient performed chest presses every day with a weight of 90–136 kilograms. At the same time, he held his breath during the bench press.

Doctors suggested that the patient's problems arose precisely because of the Valsalva maneuver. The training increased blood pressure and destroyed the meninges, which caused meningocele and cerebrospinal fluid rhinorrhea.

The Valsalva maneuver does help lift heavy weights, but it should not be used if:

you are a beginner who does not have a set technique and a trainer who can monitor the correct execution of the Valsalva maneuver;
you prefer exercises with light weights and high repetitions;
you had problems with the cardiovascular system;
you have had problems with intracranial pressure.

Types of breathing exercises that you can learn at home

Yogis open the channels of perception by performing gymnastics. The connection between breathing and human development has been proven. The principle of yoga is to breathe exclusively through the nose. This system is called pranayama. This way you will achieve harmony and balance.
The essence of kapalabhati is the need to breathe from the stomach. Close your eyes and relax. Straighten your back. Inhale and inflate your belly. As you exhale, pull your stomach towards your spine. Breathe like this 36 times.
Perform nadi shodhana - breathe through each nostril alternately. Use your thumb to close one of your nostrils. Through the other, inhale and exhale. Do five cycles. Then do the same with the other nostril. Then start breathing through both nostrils at the same time. Once the technique is mastered, inhale and exhale through one nostril, then the other. Alternately close your right and left nostrils. Perform 10 cycles.
The “palms” exercise is quite easy to perform even for a beginner. Bring your hands to chest level. Turn your palms away from you. Squeeze them into fists while inhaling and exhaling sharply. Do it 10 times.
To perform the shoulder straps exercise, the distance between the legs should be narrower than shoulder width. Make fists with your hands. Keep them near your waist. Inhaling, sharply lower your arms and unclench your fists. Concentrate tension in your shoulders and hands. Breathe for 10 cycles. Repeat 5 times.
"Pump". Stand up straight. Take a breath. Tilt your body. Do not touch the floor with your hands. Slowly return to the starting position. Repeat 10 times. Complete 5 series.
The breathing method of the Danish gymnast Müller comes down to continuous and rhythmic breathing through the nose. As a result, you will gain healthy skin, endurance and muscle tone. Perform the exercise for 6 cycles. Play 5 episodes. Place your hands on your waist. Straighten your back. Raise and lower your straightened legs alternately in different directions.

Recommendations for Beginners

Perform breathing exercises regularly. Increase the load gradually. Concentrate on doing the exercise.
An hour should pass between training and eating.
Before class, stretch your neck muscles. Make several turns with your head in different directions.
Arms and shoulders need to be relaxed.

Set of exercises

Those who practice breathing exercises note many positive effects from its use. In addition to the visible reduction in abdominal volume, there is also a noticeable decrease in appetite, normalization of the gastrointestinal tract, acceleration of the processes of removing fluid and waste products from the body. Use breathing exercises for the abs daily for 10-15 minutes. When performing them, breathing should be strong and deep so that not only the chest, but also the abdominal muscles are included in the work.

Exercise 1

Stand up straight and straighten your back;
Take a deep breath through your nose;
Exhale slowly, helping the air leave the lungs by tensing the abdominal muscles;
Perform the abdominal breathing exercise 3-4 times.

Subsequently, you can complicate it: after a deep breath, take another 1-2 small breaths through the nose, and then exhale through the mouth, after which take two more small exhalations also through the mouth area.

Exercise 2

Sit in a position that is comfortable for you - on the floor with your buttocks on your heels, or just on a chair;
Keep your back straight and stretch your neck upward;
Having fixed the position of your body, take a deep breath, inflating your stomach;
Then exhale slowly, trying to pull your abs towards your spine;
Perform the exercise 10-15 times.

Exercise 3

Lie on your back, bend your knees, placing your feet as close to your buttocks as possible;
Place your left palm on your stomach and your right palm on your chest;
Inhale deeply, drawing in your stomach as much as possible and opening your chest;
Exhale slowly, gradually inflating the abdominal area and squeezing the chest;
Repeat the exercise 20-30 times.

You can also perform this breathing technique while doing abdominal exercises while sitting or standing. If at any point you feel nauseous, dizzy or have a headache, stop exercising immediately. Return to them after some time, doing half-hearted breathing exercises for the abs.

Consequences of chest breathing

The habit of breathing exclusively through the chest, as well as inhaling and exhaling air through the mouth, not only impairs the supply of oxygen to the body, but also leads to weakening of the muscles of the diaphragm and the associated internal abdominal muscles. Among other things, such breathing can lead to the development of digestive problems and increased symptoms of gastritis.

Long-term chest breathing can negatively affect a person’s entire posture, provoking the development of the “hourglass” syndrome - the lower ribs and pelvis are pulled together, and inward

This is especially pronounced in those who lead a sedentary and sedentary lifestyle - this is why it is important for such people to engage in meditation to improve breathing techniques

Correct breathing and meditation

Take the most comfortable position for you - for example, sitting or lying down. Place your left hand on your chest, your right hand on your stomach. Close your eyes, relax and try to breathe as naturally as possible through your nose. Spend 2-3 minutes learning exactly how you breathe. Notice whether your stomach or chest moves as you breathe.

Then take air into your lungs and exhale it slowly through your nose, while at the same time gently squeezing your abdominal muscles and making sure that your chest does not fall down and is practically not involved in breathing. At the same time as you exhale, imagine that you are letting go of all your problems and thoughts that bother you - this is the essence of breathing meditation.

Incorrect breathing during abdominal training

Violation of breathing technique during exercises to pump the abdominal muscles is the most common mistake among athletes. Most of them hold their breath during the effort, then inhale sharply and hold it again. This leads to a decrease in the effectiveness of the training.

Firstly, as mentioned above, the abdominal muscles cannot fully contract in the presence of air in the lungs. Secondly, during physical activity, the muscles need constant replenishment of oxygen reserves, and if there is a lack of oxygen, they cannot work fully. Interruptions lead to a slowdown in the training process and a decrease in its effectiveness. In addition, muscles take an active part in burning calories and fat reserves, and for this they need oxygen. With its deficiency, the decrease in waist size slows down, which means that the abs will be hidden under a layer of fat.

Why is it important to breathe correctly?

When we perform exercises and at the same time breathe shallowly, the flow of oxygen into the body is reduced, blood pressure changes, nausea sets in, and in case of severe violation of breathing technique, heart overload, severe dizziness, and even fainting occur. There may be tingling sensations in the side (this is how the body reacts to a lack of oxygen), and a headache.

Proper breathing has a positive effect on our well-being, provides an influx of oxygen, and therefore improves the results of training. With a sufficient amount of oxygen, fat is burned faster, muscles recover better, and fatigue goes away faster. Therefore, a conscious approach to sports is necessary.

Basics of proper breathing during exercise

Distinguish between inhalation and exhalation

It is advisable to inhale through your nose during exercise. Firstly, this is necessary to protect against dust and bacteria. Secondly, this way the air is moistened and warmed. Thirdly, inhaling through the mouth leads to “compression” of the lungs by the diaphragm and increased breathing - and this reduces the flow of oxygen, which is necessary for the oxidation and burning of fats.

You can exhale during sports in any convenient way. But in any case, you cannot hold your exhalation and leave it to the very peak of effort. This type of breathing overloads the cardiovascular system.

Breathe with your belly

Breathe correctly not with your chest, but with the help of the diaphragm - a large muscle in the solar plexus area, which is responsible for expanding the lungs. It is this that provides the measured deep breathing that is necessary during most workouts. The movements go down and up, without obvious participation of the chest. In addition to increased oxygen supplies, the diaphragm provides “pumping” of the internal abdominal muscles associated with it and improves blood supply to the internal organs.

Breathe deeply

Deep breathing during physical activity saturates the body with a sufficient amount of oxygen, provides ventilation to the lungs, and provides “fuel” to the muscles.

However, it is important not to overdo it with the depth of inspiration, this can lead to severe dizziness. Sometimes habitual shallow breaths are compensated by their frequency

But this does not help clear the blood of carbon dioxide: the lack of oxygen leads to a semi-fainting state, and you lose the ability to exercise.

Sometimes habitual shallow breaths are compensated by their frequency. But this does not help clear the blood of carbon dioxide: the lack of oxygen leads to a semi-fainting state, and you lose the ability to exercise.

The ancient Chinese practice of Qigong contributes well to the development of correct deep breathing, which also improves the condition of the musculoskeletal system and relieves nervous tension.

Don't forget to breathe

It is important to remember the need to breathe during even the most concentrated workout, otherwise your health will quickly deteriorate and fatigue will appear. Choose activities in which you feel comfortable and relaxed, then you won’t have to hold your breath.

How to breathe correctly to lose weight

A variety of breathing techniques are the best way to reduce your waistline and will help you get in shape without straining yourself. Anyone can get rid of excess fat above the abdominal muscles using this technique. Breathing exercises to reduce belly fat are quickly gaining popularity because they are truly effective. These exercises, known as pranayama, are often classified as yoga. They will bring you health and longevity, and also improve digestion by strengthening your abdominal muscles. This is truly an art, but it requires careful attention.

Removing belly flops can only be achieved through a strict, consistent exercise regimen and a calorie deficit diet; you must expend more energy than you consume through food. Most likely, you have become a victim of fat due to lack of physical activity or sedentary work. In addition to the fact that this look does not add to your beauty, it also becomes the main cause of diabetes and heart disease. In order to get rid of your belly fat and regain your health, try to start losing weight using yoga breathing techniques.

Breathing from the diaphragm

This is one of the most effective and useful lying exercises for toning your core muscles. If you breathe more deeply, your abs become more flexible. You need to use your diaphragm while doing this exercise to increase your lung capacity.

To perform, you need to lie on your back. Breathe and watch your chest and belly rise and fall. Continue to breathe, but try to do it deeper and deeper with each inhalation and exhalation.

You can practice this breathing at any time during the day. When performed regularly, digestion improves and all unwanted fat is removed from the waist.

Don't miss: The best exercises to lose weight and reduce your body fat percentage.

Deep breathing

Deep breathing is just as great for losing weight as abdominal exercises.

It is fundamental to pranayama, which is often used in yoga. You only need to devote 15-20 minutes a day to it.

This exercise triggers the absorption of oxygen and is simply irreplaceable for burning calories. Stress leads to hormonal imbalance and you often feel hungry. Whenever you feel hungry, the body takes the food and turns it into fat. By incorporating this exercise into your daily routine, you will be able to control hunger pangs and hormonal balance.

To begin, sit upright in a chair or on the floor with your back against the wall. Place your palms on your knees and close your eyes. Free your thoughts and focus on your breathing. Breathe at a normal rhythm for the first 4 minutes. Meditate. Breathe as deeply as possible, counting from 1 to 4 during each inhalation, and from 1 to 6 during exhalation. Continue for another 10 minutes and you will definitely feel refreshed and satisfied.

Breathing Skull Radiance

Without a doubt, this is the best exercise to get rid of belly fat and strengthen your abdominal muscles, get rid of respiratory problems, colds, eye strain and other irritants. Sit comfortably and take a full breath. Suck your stomach in as you exhale. Continue for 30 seconds and then return to normal breathing for 3 seconds. Repeat the complex three times.

Stimulating breathing

As you might have guessed from the name, it stimulates your senses and energizes you throughout the day. Like the Tai Chi relaxation technique, it helps to relax the muscles. Start by sitting upright on the stele, closing your mouth and relaxing. Count at your normal pace while you breathe. This breathing is aimed at your abs, chest and lungs. To lose weight, do this exercise for 15 minutes daily.

Belly breathing

Unlike chest breathing, this breathing technique targets the diaphragm and the muscles located under the lungs.

The technique is commonly used to build stamina and energy, and to treat anxiety. Your goal is to breathe like this all the time, every day.

Step-by-step instructions on how to breathe with your stomach to lose weight:

Sit on a chair, lie on the floor, or just stand up straight. The first step is to clear your thoughts and forget about all your problems and worries. Just free yourself from everything that gets into your head. Place your hands on your stomach, thumbs next to your navel. Inhale deeply, make sure that your chest does not rise, and allow your abs to stretch.

Flying Belly Castle

The flying castle is also called uddiyana bandha.

This is a high-level technique, one of the most effective for quickly getting rid of excess fat. But it can only be practiced by experienced pranayama students.

Start in a sitting position with your stomach pulled in completely. You should feel emptiness in this area. Continue exhaling in this position and bring your chin to your chest. Hold this position for 25 seconds, then relax and breathe at your usual pace for several minutes. This will help reduce belly fat and significantly improve digestion and metabolism.

Mouth breathing

Mouth breathing tightens your abdominal muscles, relaxing and refreshing you. In addition, this is an excellent exercise for keeping your face and chin toned. Stand, sit, or even lie down to perform the exercise. Open your mouth and breathe evenly and slowly through it. Inhale when you count to 10 to yourself. Exhale should be longer. That is, if you inhale for 2 seconds, exhale for 4 seconds. Don't overexert yourself, do as hard as you can. Repeat 3 times a day daily.

If you cannot inhale and exhale for several seconds, then most likely you have rapid breathing. If you were standing, try this exercise while sitting.

Press breathing

Abdominal tightening for weight loss, also called a “vacuum”, will quickly burn your calories and highlight your abs and make your waist narrow, making it ideal for fast weight loss. Place a pillow on the floor and kneel on it. This is to avoid damaging your knees. Clear your thoughts and close your eyes. Count to 10 and start breathing. Exhale and count to 5; your stomach should feel a vacuum state of emptiness. Hold the position for 2 seconds, then inhale. Repeat 10 times daily.

Abdominal retraction

This breathing technique will force you to exhale all the air from your lungs. It will also help you tighten your stomach as much as possible. With its help, the abdominal muscles, buried under a layer of fat, will show themselves to the light.

Place your hands and knees on the floor. The back should be arched to provide a vacuum. Exhale completely and draw in your stomach. Stretch your lungs as if you were breathing, but no air should enter them. You need to pull in the front wall of your abdomen so that it touches your back (not literally, just to the maximum) and hold this position for 10 seconds. Inhale slowly and repeat the same 10 times every day for better results.

In order to get a flat tummy, you need to remove excess fat and tone your muscles. Lie on the floor, bend your knees, feet on the floor. As you begin to breathe, pull your stomach in as much as you can. Try to press yourself to the floor and breathe as deeply as possible. You can even place your hand on your abs to feel them. The entire abdominal cavity should be retracted. Hold the position for at least 10 seconds. Relax by exhaling slowly.

You can try this exercise standing with your back against the wall. Some also find it effective in a sitting position. If you're too busy to take the time to do this exercise, you can do it right now while you read this article. It will help you achieve a flat tummy.

Sometimes, finding a short and easier route is the best solution. Breathing training may not look very effective, but it definitely plays a role in your body. They will increase the intensity of your workouts. Breathing from your abs, belly, and diaphragm will help you level up your fitness game. This means that you will get all the possible benefits and energy to lose those extra inches.

Video - breathing techniques for a flat stomach

Breathing during abdominal exercises

It is believed that the correct breathing technique in strength training should look like this: when lifting, exhale, and when lowering to the starting position, inhale. This algorithm allows you to create an average degree of load on the muscles without overloading them. However, there is another point of view on what breathing should be like during abdominal exercises. Exhaling while lifting the body is extremely undesirable, as this creates a serious risk of injury to the spine. The assumption is due to the fact that the chest, not filled with air, cannot create a supporting frame for the spine. Ideally, breathing during abdominal exercises should be like this:

Take a breath;
Hold your breath and lift;
Stay at the maximum point for 1-2 seconds, exhale;
Inhale and slowly lower yourself to the starting position.

How to breathe correctly when doing exercises?

The general rule of breathing when performing exercises is this: when the entire mass of the muscles being trained is contracted, you exhale. This rule is more clear when a simple single-joint exercise is performed. Here, definitely, when the muscle contracts, you exhale.

In serious strength exercises, short-term breath holding is allowed in the most powerful phase. But only short-term and always under full conscious control of your condition, so as not to lose consciousness.

A special case when alternate exercises are performed on different sides of the body. For example, alternately bending arms with dumbbells. Moreover, it is performed in such a way that when one arm extends, the other bends.

For this case, I have two breathing options.

1. In the first approach, exhale while bending one arm, and inhale while extending it. Just ignore the second hand. In the second approach, breathe in the same way, but adjust your breathing to the second hand. So alternate from approach to approach.
2. Adjust your breathing to the exercise so that the exhalation always falls on the bent arm. It doesn't matter what hand it is. As soon as the dumbbell reaches your shoulder, exhale.