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本帖最后由 chinu 于 2011-7-22 16:41 编辑
掌握要领后，最好能跟随教练的節奏或视频的频率去练。估计Ta是在训练你的横隔膜去適应更深層更有效的呼吸法。
近期有很多跑友去硬练大熱的【撕裂者】腹肌训练法，忽视了普拉提。普拉提除了训练核心力量外，还有效照顧你的吸氧量。跑步不是需要大量氧气吗？
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˝Breathing is the first act of the life, and the last… above all, learn how to breathe correctly.˝
(Joseph Pilates)
Pilates breathing is one of the principal foundation upon which Pilates exercises are based. Learning to breathe correctly is one of the best method of stress relief and it can work instantly. It oxygenates the blood and nourishes the body on a cellulat level, expels toxins from the body, improves circulation and skin tone, calms the mind and the body, encourages concentration, provides a rhythm for movement and assists in activating target muscles.
A crucial muscle to mention when discussing breathing is the diaphragm, a muscle that forms a canopy underlying the rib cage. During diaphragmatic breathing 75 percent of the respiratory effort comes from the diaphragm. When this muscle contrasts, it flattens, increasing the vertical dimension of the thorax. In addition, the external intercostal muscles contract, pulling the lower ribs upward. Because of the orientation of the ribs and their joints (the lower part of the rib cage is wider than the upper part), the lower region of the thorax expands laterally as the diaphragm rises, increasing the lateral dimension of the rib cage. In contrast, as the upper ribs rise they increase the anterior-to-posterior dimension of the thorax, with the sternum moving forward. The overall effect is an increase in thoracic volume, a decrease in intrapulmonary pressure, and air flowing into the lungs – INHALATION.
When the diaphragm relaxes, the organs in the abdominal cavity and abdominal muscles push it upward into its dome shape, thus decreasing the vertical dimension of the thorax. Added to this, the elasticity of the lungs and chest wall create decreased thoracic volume and increased intrapulmonary pressure, resulting in air flowing out of the lungs – EXHALATION.
In Pilates, we make an effort to emphasize the lateral and posterior expansion of the rib cage during inhalation (called lateral breathing). Besides drawing air into the lungs, this mode of breathing facilitates the maintenance of abdominal muscle contraction throughout the exercise, which in turn helps stabilize the trunk of the body. During the exhalation phase of Pilates exercises, the abdominal muscles contract further to assist the diaphragm and intercostals in expelling air. This promotes deeper inhalation on the part of the primary respiratory muscles and the auxiliary muscles (including the back extensors), bringing in a healthy quantity of oxygen-filled air to nourish and rejuvenate the body.
Lateral breathing is the preferred mode of breathing during some forms of physical activity, including Pilates. It can be practiced anywhere at anytime. Wrap a 3-foot length of elastic exercise band around your chest, hold the ends of the band in your hands, and expand your chest against the resistance of the band. This illustrates and emphasizes how it feels to breathe laterally.
˝To breathe correctly you must completely inhale and exhale, always trying very hard to ˝squeeze˝ every atom of impure air from your lungs in much the same manner that you would wring every drop of water from a wet cloth.˝
(Joseph Pilates)
So, how does it feel? Did you manage to breathe correctly? |
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发表于 2011-7-20 17:52
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··你看看国外的教程吧··看这人做运动真TM累··教你一招··每次练习把眼睛微闭而后呼吸什么方式能让你做动作静心什么呼吸就适合你·····就像你视频放的那个人做动作多快累死了还说呼吸真TM2
