What does "three steps and one breath, three steps and one shout" mean when running?

The breathing of middle and long distance running needs three steps and one breath. Run three steps forward, keep breathing in, run three steps, keep breathing out. If you are short of breath and can't do it, change it to two steps, one is called two steps. Note: don't open your mouth too wide, or you will have a stomachache as soon as you enter the air conditioning.

In the middle and long-distance running, in order to increase the lung ventilation, the method of synchronous breathing of nose and mouth is used when breathing. The breathing rhythm should match the running rhythm, generally using two steps and one breath, two steps and one breath, or three steps and one breath. Pay attention to increase the depth of breathing when breathing. 7. In the middle and long-distance running, because the supply of oxygen lags behind the needs of the body, when running to a certain distance, there will be chest tightness, disordered breathing rhythm, difficulty breathing, limb weakness and no longer running. This phenomenon is called pole. "This is a normal phenomenon of middle and long distance running. When the "pole" appears, you should continue to run with tenacious will, and at the same time strengthen your breathing and adjust your pace. In this way, after a certain distance, the breathing becomes even, the movement is heavy and relaxed, and all the discomfort disappears. This is the so-called second breathing state. In middle and long distance running, abdominal pain is easy to occur due to insufficient preparation activities, mainly caused by gastrointestinal spasm. At this time, students must not be nervous. They can hold the painful part with their hands, slow down running, take a few deep breaths, and hold on for a while, and the pain will disappear.

Breathing skills in exercise

Regular exercise should pay special attention to the rhythm of breathing. Rhythmic breathing will make exercise more relaxed and coordinated, which is more conducive to creating good sports results. If running periodically, long-distance running should take 2 ~ 4 steps of inhaling and 2 ~ 4 steps of exhaling at a time. In sprint, the method of "holding your breath" and intermittent shortness of breath is often adopted, that is, after "holding your breath" for every 2 to 12 single step (or more), take a quick deep breath within 1 second.

In the process of physical education class and exercise, people often ignore the coordination and coordination of exercise and breathing. Many physical education teachers have not realized or noticed the importance of how to use breathing well and how to use breathing reasonably while teaching students sports techniques and methods. As we all know, incorrect breathing methods will directly affect the exertion of exercise level and the decline of physical fitness.

First, the form, phase and rhythm of breathing should adapt to the transformation of technical movements.

The form, phase and rhythm of breathing must be freely adjusted with the movements of sports techniques, which provides a guarantee for improving the quality of movements and completing difficult techniques.

(A) the coordination of breathing forms and technical movements

The forms of breathing are mainly divided into two categories: chest breathing, which is mainly accomplished by chest movement, and abdominal breathing, which is mainly accomplished by diaphragm movement. The form of breathing should be changed flexibly according to the principle that it is beneficial to the form of breathing without hindering the application of technical movements.

(C) coordination of breathing rhythm and technical movements

Regular exercise should pay special attention to the rhythm of breathing. Rhythmic breathing will make exercise more relaxed and coordinated, which is more conducive to creating good sports results. If running periodically, long-distance running should take 2 ~ 4 steps of inhaling and 2 ~ 4 steps of exhaling at a time. In sprint, the method of "holding your breath" and intermittent shortness of breath is often adopted, that is, after "holding your breath" for every 2 to 12 single step (or more), take a quick deep breath within 1 second. The breathing rhythm of periodic swimming, breaststroke is a combination of one stroke, one kick and one head out of the water to complete one breath, and crawl is a combination of three strokes, three kicks and three to six times to complete one breath (lateral ventilation).

Second, save breathing frequency, and focus on increasing deep breathing with the depth of breathing as the main factor.

The purpose of breathing during exercise is to ensure that there is more fresh air containing oxygen in alveolar cavity when inhaling and more metabolic gas containing carbon dioxide when exhaling. Exercise anatomy and exercise physiology tell us that the respiratory system consists of two parts. One part includes the respiratory airway (about 1.50ml) where all levels of gas can't be called, and the other part is the alveolar cavity which is composed of 600 million to 700 million alveoli and can be used for gas exchange. Because of the anatomical void, the fresh air inhaled every time can't reach the alveoli for gas exchange. Therefore, to calculate the truly effective and exchanged gas, it should be based on the alveolar ventilation entering the alveolar cavity, or subtract the inhaled fresh air from the anatomically ineffective cavity, which is the truly effective gas to be exchanged. Deep breathing can inhale more effective fresh air in alveolar cavity, while shallow breathing can only reduce alveolar ventilation, gas exchange and oxygen inhalation, thus producing exercise.

Then, when exercising, do you emphasize deep breathing, mainly deep breathing or body exhalation? When the effective alveolar gas inhaled remains unchanged, the air freshness rate in alveolar cavity depends on the original gas in alveolar cavity at the end of expiration or before inhalation, which is called functional residual volume. The less functional residual gas, the more fresh air inhaled into alveolar cavity, which improves the fresh rate of gas in alveolar cavity and provides sufficient oxygen supply. An effective way to reduce the functional residual gas in alveolar cavity during exercise is to do deep exhalation as much as possible (sometimes called deep exhalation). Therefore, in the process of exercise (especially in the case of dyspnea and severe hypoxia), rhythmic deep exhalation is more helpful to provide fresh gas content in alveolar cavity than deep inhalation, and enhance the anti-hypoxia ability of human body during exercise.

For example, when running or swimming, people often feel particularly uncomfortable for a while, such as chest tightness, wheezing, dyspnea, dyskinesia, depression and so on. The direct cause of this result is that the respiratory and circulatory functions of the body do not adapt to the strenuous exercise of the body, resulting in hypoxia of the body. In the case of hypoxia, a large number of acidic substances produced by metabolism accumulate and block up, forcing the human body's exercise ability to decline, which will definitely lead to fatigue. The above phenomenon is also called "pole" phenomenon. The effective breathing method to overcome or alleviate this "pole" phenomenon is: in order to inhale more fresh air and improve oxygen intake, we should pay more attention to deep exhalation (deep exhalation) on the basis of keeping deep breathing rhythmically. .

Effect of simultaneous breathing of nose and mouth

During strenuous activity, breathing with the nose and mouth at the same time has three advantages compared with breathing with the nose and mouth only: first, it can reduce the ventilation resistance of the respiratory tract and increase the ventilation volume; Second, the muscles that do not need breathing exercise increase extra consumption to overcome greater resistance and delay the appearance of fatigue; The third is to expose the mouth full of blood vessels, which increases the heat dissipation. In addition, when exercising in winter, the mouth opening should not be too big, and the inhaled fresh air should be warmed through the mouth as much as possible before entering the trachea and lungs to prevent diseases such as colds and tracheitis.

To sum up, it is very important to use breathing reasonably during exercise. Physical education teachers should teach students to master breathing skills suitable for the characteristics of the sport, just like teaching technical movements. Only by reasonable breathing can we keep the internal environment of human body basically constant, fully choose the functional ability of human body and improve the effect and level of exercise.

I hope it helps you! Wish you success!