If you have shortness of breath after climbing stairs or a short walk with the dog, maybe you play sports and are unable to improve their results due to lack of breathing, then you need to specifically train their lungs to improve breathing. The most effective exercise for improving dialky is running. You need to run every day, preferably in the morning. Start with a slow tempo, in 400-500 meters speed up and a minute later go back to slow pace. These accelerations need to do 5-10 in a single run, watching the breath: inhale through nose, exhale through the mouth. The breath plays 2-3 seconds, exhale for 1 second.
Perform daily simple exercise: easy inhale and exhale slowly, making lip-movement as if to pronounce the letter "f" or "W". The exhalation should last as long so you have time to count to 14.
It is useful to perform exercises to develop chest: hands placed at shoulder level and sharply to separate them several times straight, then left, right, up and down. Often do self-massage of the chest, not sparing her "beating" like a drum.
To improve the cardio at home, if you regularly practice your swing at the punching bag. At a fast pace and try as much as possible to hit the bag without stopping. If there is no pear, just keep shadow Boxing: to strike the air with his hands and feet, move, gradually increasing the pace. Give these lessons a half hour a day.
To train the breath you can, if you jump on the rope and take vocal lessons. In the end you can buy the usual rubber balls and inflate them at home, increasing the volume and strength of the lungs and improving breathing. Beneficial effects on the body and improves the cardio swimming. Buy a subscription to the pool, and visit it as often as possible.
All the exercise and exercises, with cardio effects, ideal for improving dyhalka. We are talking about training on a stationary bike, treadmill, step aerobics, dancing and the like.
Strengthen torso: perform squats, bending, push-UPS and pulling, train press. Heavy exercise is shown lifting barbells and dumbbells. Has been proven exercise for expanding chest. For its implementation need to stand up straight, breathe deeply, hold the air, stretching both hands forward and holding both fists clenched at shoulder level. Then in one motion take your arms back and alternated this position with the previous, all the while clenching his fists and tensing the muscles. With the power exhale the air, his mouth open.
Advice 2 : How to strengthen the bronchi
In the season of colds need to protect your health. Even a mild cough can develop into a complicated bronchitis. In case of illness it is necessary to start rapid treatment, and diseases do not bother you, you should strengthen the bronchi.
In addition to the infections and cold viruses on the health of the bronchi is affected by cigarette smoke, nitrates, air pollution, and dust. And so that your Airways were in order, start with lifestyle changes. Drop your bad habits, breathe clean air, eat healthy food.
There are a lot of exercises to strengthen the lungs, they are all based on breathing exercises. The simplest exercise – walking. You do not need to allocate more time, just going to work or to the store, and keep breathing. Two steps breathe in, three steps out.
Another exercise will require you to inventory. Take a wooden stick and on the inhale lift it over your head, exhale bring the head. Then, again inhale, lift up and the output down. Repeat the exercise several times. You can exercise with free weights. Take in each hand dumbbells and do a circular motion at the elbow joint. Breathe arbitrarily. Then go to the wall, straighten your back and lift the dumbbells to the shoulders inhale and exhale lower.Thus, all exercise on respiration are made through closed lips, don't open your mouth.
In addition to gymnastics, a good remedy for weak bronchi is the mother and stepmother. The recipe is quite simple. Young leaves of the flower, rinse under water and squeeze out the juice. To juice add sugar in proportion of two to one. The resulting syrup was stored in the refrigerator. Course prevention begin in the spring, take 5 tablespoons per day for a week and a half. You will notice that the next year your bronchi will be ready to fight off the flu.
If your bronchial tubes are weak, carefully treat your immunity. Often ventilate the room, dress warmly in cold weather. Once a year be sure to make your vacation don't skimp on your health, because further treatment will cost much more.