What is the best way to breathe when lifting weights?

There are many things you need to think about if you are trying to develop muscle. The frequency with which you train, the type of lifts you do (the compound exercises are the coach's favorite) and the diet of your body are all important factors to become stronger and develop his muscles. Eating proteins, carbohydrates, and lipids and doing more complex exercises like lifting and pushing are great for improving strength, but there's one thing you probably do not do – breathing.

Focusing on your breathing is not just about your favorite yoga clbad or meditation practice. Breathing properly during weightlifting can help improve your core and overall strength. POPSUGAR met with Heather Milton, MS, RCEP, CSCS, Exercise Physiologist and Clinical Specialist at NYU Langone Sports Performance Center.

Why should you breathe when lifting weights?

It may be tempting to hold your breath during your lifts, especially if the weight is heavy, but you must actually breathe. "Taking [your] blast, this creates intrathoracic pressure (pressure on the organs that help with breathing and circulation between the neck and abdomen), which can result in decreased blood flow to the heart, "explained Heather. the less your heart was disgusted with blood, which might limit the amount of blood flowing to your head and other extremities, "she continued.

The right way to breathe when lifting weights

Generally, to avoid feeling dizzy and improve your technique, Heather said that "when performing the concentric portion (muscle shortening) of the elevator, you should expire." For example, if it is the day of your legs and you are doing squats, exhale each time you increase the weight and you stand up. This means that you must also inhale each time you reduce weight, also called eccentric part (muscle lengthening) of the lift.

Another reason you should focus on your breathing during your bodybuilding exercises is: "Breathing with correct timing can improve the commitment of the core muscles and allow for better resistance and lifting mechanisms", explained Heather.

Breathing alone will not help you reduce your body fat – you should always focus on things such as progressive overload, consistency with your workout program, and the provision of nutrients appropriate for your body. body – but that can certainly help you. Now is the time to put your new breathing skills to good use with this four week muscle building workout program.