Views:17 Author:Site Editor Publish Time: 2020-11-30 Origin:Site
Most people are willing to spend a lot of time learning body movements and training, but do not want to spend 10 minutes to understand the correct breathing method. In fact, this is why many swimmers have mastered the swimming movements but cannot swim long distances.
Swimming breath is a special breath
When inhaling, the inspiratory muscles must be contracted vigorously to overcome the pressure of the water; when exhaling, in addition to the active relaxation of the inspiratory muscles, the expiratory muscles must also actively contract to overcome the water block and accelerate the rate of ventilation. Intense muscle activity during swimming consumes a lot of oxygen, increases the partial pressure of carbon dioxide in the blood, stimulates the central chemoreceptor and peripheral receptors, and reflexively causes breathing movement.
Deepen and speed up to increase lung ventilation
Therefore, swimming can effectively enhance the strength of the respiratory muscles and improve lung capacity. Breathing while swimming is also restricted by the movement structure. Breathing movements must be strictly in time and coordinated with the movements of the limbs. The breathing rhythm must be stable, and normal technical movements cannot be disrupted and the number of breaths can be increased at will. Therefore, swimming breathing is precisely regulated breathing by the high nerve center, which is a controlled voluntary breathing. Mastering the correct breathing technique and forming a stable breathing rhythm is of great significance for learning swimming skills and improving sports skills.
The supply of oxygen during swimming depends to a large extent on the improvement of the body's oxygen uptake capacity. This ability not only depends on the difference in oxygen and carbon dioxide partial pressures between the alveoli and tissues, but also on the diffusion capacity of the alveolar membrane. Swimming can expand the respiratory surface area of the alveoli and increase the number of capillaries open on the alveolar walls, thereby accelerating the diffusion of gas in the alveoli, helping to increase the oxygen content of the blood, thereby increasing the utilization of oxygen by the tissues.
Remember to hold your breath, mainly exhale
Most people only consider inhaling when swimming, and forget to exhale, especially for beginner swimmers. If the breathing problem is not solved well, the entire swimming posture will be deformed. Professional athletes often feel that they cannot effectively adjust their ventilation in a short period of time when they enter the intensive training of swimming, especially when they are just entering the water or facing high-intensity swimming training. This is also the first time that they feel more troubled in swimming training. In places, the lungs are filled with air due to frequent holding of breath. This is actually not conducive to the position of the body, because when the lungs are too buoyant, the body is like a seesaw, causing the legs to sink in the water and form additional resistance. For swimmers, the first principle of breathing is to spit out exhaust gas in the water quickly, vigorously and continuously.
Whether you are doing long-distance running or swimming, the correct breathing method needs to be based on exhalation.
Save breathing rate, focus on increasing deep breathing
Because I usually practice in the swimming pool, but in triathlon competitions, the competitions are almost always conducted in open water, and the minimum swimming distance is 750 meters to jump, and sometimes even larger waves are encountered. It makes people feel that breathing adjustment is not easy, and the condition of physical exhaustion is increasing. It tests one's own experience of open water, the use of physical strength adjustment and breathing skills, so daily attention should be paid to deep breathing training.
One of the effects of deep breathing is to reduce the breathing rate, especially in freestyle and butterfly strokes. The reduction in breathing rate means more effective saving of ventilation time. At the same time, deep breathing can inhale more effective fresh air in the alveolar cavity and avoid Deep breathing muscle contraction and excessive oxygen consumption; secondly, deep breathing can increase oxygen circulation in the body, making breathing more economical and effective.
In long-distance events, regular deep breathing can not only save time and control the rhythm of the entire competition, but also reduce the athlete's physical consumption. Therefore, I believe that the depth of breathing can determine long-distance swimming performance.