When performing any physical activity, in particular squats, you need to breathe correctly. The saturation of the body with oxygen, the correct expenditure of energy and the effectiveness of the training in general depend on this.
In the case when a person breathes incorrectly during exercise, for example, exhaling too quickly or not deeply enough, then the body becomes quite difficult, there is an additional load on the heart and the entire circulatory system, and besides, the effect of training is not as high as expected.
Benefits of Breathing Properly with Squats
Every trainee, from a professional athlete to a person who resorts to physical exercises occasionally, needs to breathe correctly.
During squats, you should be especially careful about breathing tactics, since this has a positive effect on:
- Achieving maximum physical results.
- Health safety.
- Normal muscular work.
If you take the right breaths in and out, then the risks of muscle strains are reduced by 30% - 35%.
- Saturation of all cells with oxygen.
- The work of the heart.
Improper breathing during squats puts extra stress on the heart and makes it beat faster.
- Uniform distribution of nutrients throughout tissues and cells.
- Physical endurance.
Correctly made inhalation and exhalation increase physical endurance by 2.5 times.
An interesting point: when a person completely masters the tactics of competent breathing during training, then he avoids the sudden development of hypoxia and as a consequence of loss of consciousness or dizziness.
Types of breathing
In physiology, breathing is divided into two types:
- Pectoral, in which there is a smooth expansion of the chest and raising of the ribs.
The pectoral appearance is characteristic during everyday life, when a person does not exercise, but does ordinary things at a calm and moderate pace.
- Abdominal, typical when a person exercises or resorts to physical effort. During this view, it is noted:
- changes in the chest, it becomes denser and larger in volume;
- inhales - exhales become more frequent and deeper;
- the diaphragm starts to work.
During squats, a person has abdominal breathing. Only this type provides the proper amount of oxygen, which is required for the normal functioning of the whole organism.
How to breathe with classic squats?
In order to do the exercise as easily as possible, you need to breathe correctly.
For classic squats, a person is advised to resort to the following technique:
- Stand up straight, completely relax for 2 - 3 seconds and exhale as deeply as possible.
- Calmly and evenly descend, while taking a deep breath through your nose.
During the first squat, you need to make sure that the lips are closed.
- At the moment when the pelvis is aligned with the line of the knees, you must exhale.
- The next entry is required at the time of raising the pelvis.
The arms hanging along the body significantly interfere with proper breathing. In this case, the chest cannot expand as much as possible, so it is recommended to make sure that during training, the arms are at the waist or extended in front of you.
Barbell Squat Breathing
When exercising with a barbell, the load on all organs increases by 2 - 3 times, therefore, you need to monitor the breathing technique especially carefully.
In the event that the trainee will neglect the advice and take the wrong breaths in and out, this can lead to:
- ruptures of ligaments and muscles;
- enormous load on the heart;
- sudden darkening in the eyes;
- fainting;
- muscle pain;
- convulsions.
For people who squat with a barbell, the basic rules of breathing have been developed, which consist in performing the ten most important stages:
- Before starting a workout, walk or stand quietly for 2 - 3 minutes so that breathing and heart rate are completely normalized.
It is not recommended to switch to squats with a bar immediately after performing other exercises, for example, push-ups or a short (long) distance run, due to the increased load on the lungs and cardiovascular system.
- Take an extremely deep, but smooth inhalation and exit, and then approach the bar.
- Pick up a barbell and throw it over your shoulders.
- Spread your legs as wide as possible, but at the same time, so that it is convenient to perform the exercise.
- Spit your back.
- Take a deep breath.
The first entrance should fill the lungs by about ¾, only after that you can start squatting.
- Go down to the intended border, for example, to the knee line.
- Hold your breath for two seconds.
- While lifting the body, make a smooth exhalation, while it can be done through the nose or through the mouth, as long as the teeth are interlocked.
If there is enough physical endurance, then it is allowed to exhale when the person has almost taken the starting position.
- Stand up straight, and then produce a sharp release of the remaining oxygen.
A sharp exit is best done through the mouth, and during this it is also allowed to slightly tilt the head and neck forward.
When exercising with a barbell, it is necessary to breathe correctly from the first squat, only in this case, throughout the entire workout, breathing will not go astray, and the load on the heart and muscles will be optimal.
Breathing while resting between squats
When a person is exercising, special attention should be paid to breathing during rest.
Otherwise, the trainee:
- will not be able to fully recover between sets of squats;
- his heart rate will not have time to normalize;
- there will be an additional load on the lungs and vascular system;
- gets tired quickly;
- may pass out during the next series of squats.
To prevent all negative consequences during rest, it is recommended:
- Breathe in and out exclusively with your nose.
- When inhaling, try to get as much oxygen as possible into the lungs.
- Come out should be done smoothly and until the chest is cleared of oxygen.
In addition, during rest it is extremely important:
- for 1 - 6 minutes sit quietly and breathe correctly through the nose;
- breathe at the same pace without stumbling;
- do not hold anything in your hands and, if possible, remove your shoes.
It is most effective to relax in the fresh air or by an open window. With this option, oxygen saturation of all organs and tissues is twice as fast.
Experienced trainers advise not to spend more than six minutes on rest between a series of squats, however, if a person feels that during this time his heart rate has not leveled off, then it is allowed to extend the pause in the lesson.
In the case when a person cannot restore breathing for more than 8-10 minutes, this indicates that the physical load for him, at the moment, is unbearable. It is recommended to shorten the workout in time or difficulty.
How to breathe during Bubnovsky squats?
Sergey Bubnovsky, who is the author of many books on physical education, has developed certain recommendations for breathing techniques during squats.
In his opinion, it is effective for each person to adhere to the following rules:
- Keep your back and arms straight during squats.
- Stand facing the wall.
- Squat only on inhalation.
- When raising the body, make a sharp and deepest exit, while making a lingering sound "ha"
You should pronounce "ha" clearly, and besides, it is important to strive for all the accumulated oxygen to leave the chest when lifting the body.
Performing any physical activity, in particular, squats, it is important for a person to monitor their breathing. The degree of oxygen saturation of all cells and tissues, the work of the cardiovascular system, the load on the muscles, etc., depend on this. In the case when the technique of inhaling and exhaling is not followed, that is, the risks of losing consciousness, impairing the work of the heart, and also physically not withstanding the entire training to the end.
Blitz - tips:
- remember to rest between squats;
- before starting to exercise with a barbell, you need to make sure that breathing is even;
- if breathing is not restored in any way even after 10-15 minutes after the end of the workout, despite the fact that the load was feasible, you should consult a doctor.
