как да дишаме по време на бягане

За да имаме по-добри резултати докато тичаме освен физически подготвени трябва да имаме и добра представа каква роля играе дишането ни. Недостиг на въздух или въпроси свързани с правилната техника са често срещани.

Разбира се, всички знаем, че е хубаво да се прави кардио.

Ползите от бягането за нашето здраве и тяло са не една. Никога не е късно да добавите бягането към тренировъчният ви режим, особено, ако често закъснявате за работа. Един от често срещаните въпроси които чувам са свързани с дишане. И това не е случайно, особено, след като това е и един от най-важните аспекти когато тренирате.

Как да дишаме оптимално:

Най-важно е да дишаме с нашия естествен и личен ритъм. По никакъв начин не трябва да е събразено с крачките или другите хора покрай нас в случай че не сме сами. Вдишването и издишването не трябва да съвпадат, поне не и целенасочено с нашето темпо и крачки.

Така че ако се опитвате да съобразявате всяка глътка въздух с нещо специфично – недейте. Дайте възможност на тялото ви да се пригоди по естествен път и да намери ритъма най-подходящ за него.

Дишайте през корема си.

Особено за начинаещи когато все още не сте привикнали и всичко това е ново за вас дишането през стомаха помага за по-добро обогатяване на кислорода в мускулите. Това от своя страна ще помогне за по-добра издържливост и възтановяване на мускулите.

Дишането през корема се изразява нагледно с това че ако погледнете отстрани движението при вдишване и издишване е много по-осезаемо в коремната област от колкото в областта на гърдите и гръдния кош.

Най-добри са дълбоките вдишвания – отново не се насилвайте, правете това което чувствате че е най-добро за тялото ви.

Защо когато бягаме дишаме по често и по дълбоко?

Ако оставате без въздух докато тичате това е нещо сравнително често срещано и е свързано с по-голямата нужда от кислород на мускулите.

Когато изпълняваме физически натоварващи действия нашето тяло има повишена нужда от енергия за да може да функционира. С доставянето на по-голямо количество кислород тялото ви може да произведе по-високи количества енергия. Ако сърцето ни не е достатъчно тренирано и подготвени за този вид натоварване то не успява да изпомпва достатъчно кръв. В този момент е нормално да започнем да дишаме по-дълбоко и по-учестено защото белите ни дробове и сърцето се опитват да посрещанат по-високите нужди от кислород.

Задъхването се явява като резултат на не достатъчно ефективното усвояване на кислород от организма и не достатъчно доброто му разпределяне към клетките ни.

Какво да правим в този случай?

На кратко казано:

За да се справим с този проблем трябва да продължаваме да тренираме. По този начин тялото ни претърпява редица промени, всички от които са с цел да се адаптира към новото предизвикателство, което му отправяте.

Как е най-добре да дишаме: През устата или през носа?

Дишането през носа определено има своите преимущества, но също така и недостатъци.

Носът ви има косми и секрет които служат за пречистване на въздуха от прах и  от микробите които вдишваме. Носната кухина също спомага изключително много за регулиране на температурата на въздуха – което е от изключителна полза при бягане в студено или зимно време.

Минусът тука е, че дишането през носа ограничава количеството на поет кислород.

Докато през устата ни позволява да поемаме много по-голям обем кислород. В същото време това отнема и по-малко усилие.

Това което е препоръчително е да използвате хибриден вариант. Това което имам предвид е да дишате през носа и да издишвате през устата. Тази техника на дишане ще ви донесе добри резултати.

По този начин ще можете да филтрирате въздуха и други частици и при издишването ще можете да намалите напрежението, което се получава в белите дробове по-бързо. Това е особено препоръчително, ако бягате на открито. Но дори в закрити помещения, винаги има опасност от поемането на такива частици.

Дишайте по-дълбоко докато бягате и насочете вниманието си към това да се чувствате добре и комфортно. Прекалено голямото притеснение свързано с това дали го правите правилно, може да ви навреди много повече от това, ако евентуално дишате грешно.

By Admin

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