#Beginner’s Step-By-Step Guide🤓
As a beginner, coordinating your breathing with each phase of a repetition can be quite confusing when you lift and lower a weight. This guide will give you two simple rules of thumb, which apply to mid- to low-intensity and high-intensity training.
But you may want to ask why coordinating your breathing is important. Read till the end!
Mid- to Low- Intensity
Inhale during eccentric contraction, exhale during concentric contraction.
For example, in a bicep curl, you should exhale when lifting the weight and inhale when returning the weight to the starting position. Beginners or those unfamiliar with breathing techniques can try this method.
High intensity
When facing high load and high-intensity training, we need to use advanced Valsalva Maneuver breathing techniques.
Inhale before starting the movement, hold your breath, and exhale after completing the movement, or control the exhalation speed during the process.
The Valsalva Maneuver helps to:
🌟 Increase intra-abdominal pressure
🌟 Maintain spinal stability by engaging the core muscles, reducing the risk of injury
🌟Enhance strength, allowing for lifting heavier loads
However, caution is needed as improper execution can lead to hypoxia and dizziness.
