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• Breathing exercises
Breathe properly — the guarantee of health
At birth a person is laid proper breathing mechanism, which is gradually lost, which leads to various disorders in the body. The primary reasons of failure of the respiratory system are bad habits and pollution.
A rhythm, frequency, type, depth, and level of breathing, usually
accompanied by not only the disease itself of the respiratory system, diseases of the heart, gastrointestinal tract, nervous system, blood, and metabolism.
How to maintain health through breathing exercises?
Formula proper breathing during normal condition of the body as follows: exhale – inhale – exhale – breath – breath.
Mastering the correct breathing should begin with mastering static breathing exercises.
1. Full breath in the supine position or standing.
To exhale, to make a long breath through the nose. When you inhale, the abdomen protrudes, December and extends the cell. During exhalation decreases the volume of the breast, and then retracts the stomach.
Autogenic training – abdominal (diaphragmatic) breathing is performed standing, sitting or lying down. Concentrate on the navel. Retracting the abdominal wall, breathe out. Then slowly inhale. When you inhale, the abdominal wall protrudes, the lower part of the lungs is filled with air. The chest should remain still, moving only the belly. Put your hand on your stomach, make it easier to control its movement.
Autogenic training – medium breathing – performed standing, sitting or lying down. Focus on the area of the ribs. After exhaling slowly breathe in, the
ribs on both sides should be stretched. Exhale, the ribs should be compressed. When we inhale we are filled with air middle part of the lungs. Shoulders and abdomen remain stationary.
Autogenic training – upper respiration is performed standing, sitting or lying down. Focus on the apex of the lungs. After exhaling, inhale while slowly raising the clavicle and shoulders. Exhaled, shoulders and collarbone are omitted. The front part of the chest and abdomen remain stationary. Continue reading
Caffeine that stimulates the Central nervous system contained in the fruit of the coffee tree, is often used by athletes before the start. However, an overdose of coffee can lead to a positive result on a doping control.
Coffee is a widespread addiction. The stimulating properties of caffeine, this drink is used by many athletes. And here it should be mentioned that coffee is not always useful for an athlete. It is connected with restorative processes. The fact is that drinking coffee causes a dramatic increase in the blood of a particular protein – homocysteine. Daily
consumption of 3 cups of coffee homocysteine levels become chronically elevated. In itself it is fraught with the conversion of oxygen molecules, which interact with homocysteine, free radicals.
Athletes carrying heavy physical exertion are well aware of the destructive effects of free radicals. Continue reading