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When riding, there is a problem that puzzles many riders: sometimes even if they are not too tired to breathe and their feet can’t work hard, why is this? In fact, this is often caused by the wrong way of breathing.
What is the correct way of breathing? Should I breathe through my mouth or through my nose? Breathing, seemingly simple, actually contains a lot of knowledge.
Different sports have different breathing methods.
Consciously cultivating good breathing methods can make the effect of sports get twice the result with half the effort.
Simply put, breathing is closely related to the energy conversion efficiency of the body.
Only sufficient oxygen supply can ensure the most thorough material oxidation and then release energy.
Muscle kinetic energy comes from adenosine triphosphate (ATP) stored in muscle.
This substance can only provide consumption for about 8 seconds.
Once used, blood glucose will be automatically converted to ensure continuous energy supply to muscle.
One of the keys to this transformation is whether the oxygen content of the body is sufficient or not.
If the oxygen content is insufficient, a large amount of useless consumption will be consumed in the process of converting blood glucose into ATP.
Therefore, scientific breathing methods are particularly important for aerobic exercise, especially when riding on the top.
Breathing brings not only clean air, but also polluted air, dust and bacteria, which will stimulate the lower respiratory tract and cause lung damage; Runny nose is a typical symptom of upper respiratory tract infection.
Especially when riding against the wind, cold air directly enters the respiratory tract and reaches the lung cavity in winter, and cough, runny nose and other symptoms are inevitable.
At this time, you should consider inhaling with your nose and exhaling with your mouth.
With the help of nasal hair and nasal cavity, you can filter and warm the air to reduce the irritation to the upper and lower respiratory tract.
Many riders ride quickly at the beginning.
After a period of time, they are prone to abdominal pain.
In fact, this is caused by improper breathing and mixed stimulation of pleura and intestines and stomach by external air.
It is inevitable to breathe through the mouth when riding, but it is not recommended to breathe cold air directly, but to adjust flexibly according to the road conditions.
Generally, the above-mentioned conditions are usually caused by the lack of respiratory oxygen supply, resulting in the lack of timely supplement of muscle oxygen consumption.
As for whether to breathe with the mouth or the nose, it needs to be analyzed in detail.
The following will be divided into three aspects.
First, before riding: nose suction and mouth breathing.
Before starting, first adjust the breathing through nose suction and mouth breathing, so as to make the body adapt to the movement rhythm in advance.
Method analysis: first close your mouth and inhale deeply and slowly with your nose until you can’t inhale again, then open your mouth and spit out the gas slowly.
After spitting out, close your mouth and then inhale deeply with your nose Repeat the above operation for 9 consecutive times.
After that, breathe naturally with your nose a few times and you can start.
2、 Riding on the flat road: when abdominal breathing starts riding, the oxygen consumption of the body will increase.
Abdominal breathing can absorb more air, so as to improve the oxygen absorption.
Method analysis: close your mouth and roll your tongue against your upper jaw to avoid too much air staying in your mouth.
Then inhale deeply with your nose.
At this time, you obviously feel your abdomen contracting inward; Exhale as much as you can, and your abdomen should protrude outward.
It doesn’t matter if you’re not used to it at first.
If you practice consciously, you’ll get used to it slowly.
3、 When climbing a slope: it takes more physical energy to climb a slope than riding on a flat road, so it also needs more oxygen to power the muscles.
At this time, although the oxygen intake of abdominal breathing is large, such a slow breathing rhythm can not meet the demand.
At this time, it is necessary to change the breathing mode.
Method analysis: when you first go uphill, you can use the way of nasal suction and mouth breathing before you start; Be sure to breathe in and out slowly.
When you find that your breathing is getting faster and faster, you should speed up your breathing rhythm – close your mouth, inhale quickly through your nose, and exhale quickly through your mouth.
If you are breathing more and more quickly, you might as well stop the cart and adjust your breathing.
Note that during this process, whether riding or getting off the cart, you must not breathe in through your mouth, otherwise your health will be affected.
On the one hand, although the amount of oxygen absorbed by breathing through the mouth is relatively large, it is easy to absorb dirt such as insects, and breathing cold air often causes cough and even diarrhea, which greatly affects the riding experience.
On the other hand, the nose itself has the ability to filter air.
At the same time, the air will become warm and humid after passing through the nose.
In contrast, breathing in through the nose is better for the body.
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