Here's the key to breathing while lifting weights: exhale during exertion and inhale during relaxation.
Here's a breakdown:
Exhale on exertion: This means exhaling forcefully through your mouth as you lift the weight or perform the pushing/pulling motion (concentric contraction of the muscle). This helps brace your core and stabilize your spine, which is important for proper form and safety.
Inhale on relaxation: Inhale deeply through your nose as you lower the weight or lengthen the muscle (eccentric contraction). This allows your body to take in fresh oxygen to prepare for the next lift.
Imagine a bicep curl: exhale as you curl the weight up, inhale as you lower it down.
Here are some additional tips:
- Breathe deeply: Engage your diaphragm for full breaths, filling your belly instead of just your chest.
- Maintain a consistent rhythm: Breathe in a controlled manner throughout the exercise.
- Avoid holding your breath: This can restrict blood flow and increase blood pressure.
By focusing on your breath, you'll improve your form, maximize oxygen intake for better performance, and help prevent dizziness or lightheadedness during your workouts.
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