Editor: Are you panting when climbing a staircase? Is sentences that are a little longer desirable? Be careful, all of these show: Your lungs are aging! The master of respiratory neuroscience expert explains that the muscle strength of the lungs tha...
Editor: Are you panting when climbing a staircase? Is sentences that are a little longer desirable? Be careful, all of these show: Your lungs are aging! The master of respiratory neuroscience expert explains that the muscle strength of the lungs that shrinks in the lungs will weaken day by day as they grow older. Once the respiratory capacity of the heart and lungs weakens and the movements of inhalation and exhalation become sluggish, the human body cannot obtain enough oxygen, and at the same time it cannot successfully excrete harmful substances and carbon dioxide. The self-regulatory neurology mismodulation, poor blood circulation, and decreased immunity may all be caused by excessive breathing.
Only five minutes a day "respiratory muscle stretching exercises". By stretching the respiratory muscles and improving the elasticity of the respiratory muscles, it can not only improve lung function, but also relieve shoulder pain.
{9 The lungs are surrounded by commonly known ribs and are completely contained in a trunk space called "chest". The position of the respiratory muscles can encompass the entire chest, vibrating the lungs by stretching and retracting the chest.However, even if one word summarizes it as a respiratory muscle, there are more than twenty types of muscles. The muscles related to inhalation and exhalation are respiratory muscles. More than twenty muscles that surround the chest are working together to expand and contract. A few simple examples are the rib muscles growing along the ribs, the pectoralis major muscles located on the surface of the chest, and the diaphragm that vibrates up and down the lungs. In addition, the abdominal muscles, the back muscles, and the muscles around the neck and shoulders are also equivalent to respiratory muscles.
And these respiratory muscles also have muscle groups that are particularly responsible for core tasks, namely the rib muscle and the diaphragm. In addition, the two are the protagonists of the respiratory movements by the rib muscles. As mentioned earlier, the main engine that starts breathing is the rib muscle of the chest respiratory muscle, and the positioning of the diaphragm is at best just the secondary engine. Just like this, the rib muscles can be said to be the respiratory muscles that support the foundation of breathing movement. Therefore, when training the respiratory muscles, we must also lock the main character of the rib muscle.
In terms of the rib muscle, the "outer rib muscle" plays the role of "sucking air", and the "inner rib muscle" plays the role of "spouting air". In a different sentence, if the outer rib muscle expands the chest, the inner rib muscle will then shrink the chest. The breathing and breathing muscles take the opposite action, and do the contraction movement repeatedly. These two muscles are used to coordinate with each other through "tacity" and "make the breathing consistent" to play their roles separately. Our breathing can be achieved through the ultimate combination of the breathing muscles and breathing muscles.
Risk muscles are unique "single choice muscles"However, the chest respiratory muscles, that is, the rib muscles, have a great characteristic compared to other muscles. That is almost made of red skin.
Do you know that muscles are divided into white and red muscles? White muscles, also known as "speed muscles", are muscles used during rapid activity. The characteristic is that it can instantly explode great power, and it is said that Tian Zi has a large proportion of white muscles in short distance runners. Reflective red muscles are called "slow muscles" and are muscles used during slow activities. The characteristics are that they have endurance and are not easy to get tired. In other words, marathon runners have a lot of red muscle proportions.
Short-range runners and marathon runners also have about half of the muscles of most people, including white and red muscles. If it is fish, it will tend to be one of them, for example, "the fish is white meat" or "the fish is red meat", but humans are red and white. The two colors are mixed in a bunch of muscles, and the pattern will not be "white only" or "red only". Whether it is the muscles of the arm, the muscles of the feet, or the muscles of the stem, when you pick up the muscles in any part, they are all made up of about half of the white and red muscles that each account for about half of them.
However, the rib muscle is an exception. Even if the same is the respiratory muscle, the diaphragm and pectoralis major muscle are white and red, but the only rib muscles are almost all red. Especially the white muscles in the inner rib muscles are only three%.
Why are only rib muscles almost all red muscles? This is probably because I have to bear the burden of living, and I keep doing breathing exercises. Whether you are sleeping or awake, your respiratory muscles must stay asleep and work tirelessly, and continue to retract and exercise for seventy or eighty years, sometimes even more than one hundred years. Therefore, the growing muscles are only red muscles that are highly durable and not easily tired.
I think the rib muscle is "the chosen muscle" in a certain meaning. Perhaps it is forever to continuously inhale and exhale, the gods who created humans will set this respiratory muscle to "special specifications". And because of this, we must cherish and properly care for the "special muscles" of rib muscle. I think as long as you train this "special muscle" and keep your breathing function healthy, you can live a life that will last forever to protect your physical and mental health and end up with a light life. The chest respiratory muscles must have this "special strength". Therefore, please strengthen the rib muscles, strengthen the breathing force, and exert "special strength".
Chest respiratory muscles are passionate about aerobic exerciseSo, how should we train the "special muscles" of the rib muscle to improve our function? The single knife comes straight in and breathes hot and aerobic exercises. Through hiking, jogging, aerobics and other aerobic training, you can improve your functionality.
Maybe someone may also hear "Aerobic exercise" and feel strange: "Hey, shouldn't you do oxygen-free exercise?" It is true that if it is an ordinary muscle, "muscle training and other oxygen-free exercises" can effectively exercise. I think it is better to exercise the speed muscles (white muscles), and it is best to wear a squat or squat, and do strength training that requires a breath of force. I believe that many people do this kind of muscle training every day in order to strengthen their legs and waist or thicken their chest muscles.
However, the rib muscles are different from ordinary muscles, and they are almost all red muscles.. Therefore, even if you have done "muscle training that effectively exercises the white skin" is almost a waste of time, you have to undergo "training that can effectively exercise the red skin".
In a sentence change, it is aerobic exercise. Originally, red muscles use a large amount of oxygen to release strength. This muscle will take oxygen while exercising, use oxygen to generate energy, and then use energy to activate the body. Muscles convert energy in sequence to generate strength, and even if they move for a long time, they will not be tired and can develop excellent endurance.
Therefore, "red rib muscle" is suitable for training when consuming oxygen. As long as you are alive, the respiratory muscles must continue to contract and exercise, so they require extraordinary endurance. In order to develop this strong endurance, you also need to do aerobic training every day to strengthen your muscles, maintain and improve your lasting function. How to perform aerobic exercises will be described later. In short, please understand here that what effectively exercises the chest respiratory muscles is not strength muscle training exercises, but aerobic exercises.
Training List ① Respiratory muscle stretch exercisesThen, let’s start with “Respiratory muscle stretch exercises” immediately. First of all, we must start from basics. As mentioned earlier, the focus of respiratory training is to improve posture while doing it. As shown on the left picture, both legs are open and shoulder-width, stand straight with your head and chest straight. Also, breathing during stretching exercises is basically slowly inhaling from the nose and slowly exhaling from the mouth. Especially when you exhale, please spend twice as much time as you inhale. Open both legs and shoulder-width, lift your head and chest up.
〈Step 1 Shoulder moves up and down> times: 3 to 6 times Now you need to start your respiratory muscle stretching exercises. "Step 1" is to "shoulder up and down" to relax your shoulders. The purpose of shoulder squirting is to prepare exercises for respiratory muscle stretching exercises. Respiratory muscle stretching exercises frequently during exercises, and you need to soften your shoulders in advance. So relax your shoulder blades so that your chest can easily stretch.
People with poor breathing mostly have double shoulder skeletons, and the muscles around the shoulders and shoulder blades are tight, which is commonly known as shoulder flexion. Please use slow breathing for stretching exercises to relax these parts.
For the time of inhaling and exhaling air during breathing, please make a move
The shoulders move up and down (air-absorbing muscles)①Slowly inhale and lift your shoulders at the same time. ② Slowly exhale, and at the same time turn your shoulders back and then put them down.
First open your legs and stand shoulder-width, slowly inhaling your air, and tilt your head to the side. At the same time, extend the arms on the extended side of the head to the lower position and make a posture of pressing the air with your palms. The muscles on the back of the arm will stretch even harder. Then slowly exhale from your mouth and return to the opening position. The other side should also be done in the same way. Please repeat the above actions 3 to 6 times. The muscles in the nude part are muscles used to absorb air, and they need to do stretching exercises while absorbing air. In addition, muscle aches on the vein are also the cause of shoulder aches. Always eliminate muscle tension and make the muscle softer.
Neck extension (air-absorbing muscle)①Slowly inhale the air, and at the same time tilt the head to the side. ② Slowly exhale and return to the original posture. ＊The best breathing method is to stabilize emotions, improve immunity, and find the key to changing life from breathing!
Author: Our Student Husband Publisher: Jianxing Publishing Date: 2020/04/29
Author Introduction
This Student Husband: Born in 1948, graduated from the University of Medicine of Tokyo Tshui Society, with a Ph.D. Since 1986, he has served as professor in the Second Physiology Classroom of Showa University, and since 2013, he has served as vice president of Tokyo Youming Medical University. Since 1986, he has served as president of Tokyo Youming Medical University. Since 1986, he has served as president of Tokyo Youming Medical University. Specializes in respiratory neurophysiology. He has served as a permanent member of the Japan Physiology Association, Vice President of the Japan Physiology Association, Director of the Japan Physiology Association, Director of the Ministry of Health, Health, Health and Health, Research and Assessment Committee for Investigation and Research on Specific Diseases, Special Committee of the Legal Person Appraisal of the Provincial University Establishment School of Literature and Science, Member of the Cooperation Member of the Japanese Academic Conference, Chairman of the Eighth Part of the Evaluation of the Education and Science Book Testing and Inspection of the Education and Science Book Testing and Inspection of the Education and Science Book Testing and Inspection of the Ministry of Culture and Science. He also serves as a famous professor at Showa University, chairman of the Japan Society of Information, director of the NPO legal person, director of the Heifeng Breathing Project, and a health science consultant from the Japanese Society of Physical Practice.
