Breathing Exercise 呼吸练习
Breathing for Weight Training Performance 力量训练呼吸技巧
Proper breath timing during lifts stabilises your core, protects your spine, and maximises force output. Inhale on the eccentric, brace during the hold, exhale forcefully through the concentric phase.
举重时正确的呼吸时机能稳定核心、保护脊柱并最大化力量输出。离心阶段吸气，屏息发力，向心阶段用力呼气。
Expert Consensus — Clinical practice 专家共识 — 临床实践
inhale 吸气 hold 屏息 exhale 呼气
4s inhale · 4s hold · 4s exhale
吸气 4秒 · 屏息 4秒 · 呼气 4秒
Open full practice → 打开完整练习 →How to Practice
- Before lifting, practise box breathing for 4 cycles to centre your focus and regulate arousal.
- Inhale through your nose for 4 seconds during the eccentric (lowering) phase of each rep.
- Brace your core firmly — hold for 1–2 seconds at the bottom of the movement to create intra-abdominal pressure.
- Exhale forcefully through your mouth during the concentric (exertion) phase, co-ordinating breath with effort.
- Between heavy sets, use 4–6 slow breaths to fully recover before your next set.
如何练习
- 举重前，进行4个循环的箱式呼吸以集中注意力并调节唤醒状态。
- 每次动作的离心（下降）阶段，用鼻腔吸气4秒。
- 用力收紧核心——在动作底部屏息1–2秒以建立腹内压。
- 向心（发力）阶段用嘴用力呼气，将呼吸与发力协调同步。
- 重组间隙进行4–6次缓慢呼吸，在下一组前充分恢复。
Key Benefits
核心益处
- Stabilises the spine and core through intra-abdominal pressure
- Increases force output on concentric movements
- Reduces risk of herniation and vascular pressure spikes
- Maintains focus and reduces rep-to-rep anxiety
- 通过腹内压稳定脊柱和核心
- 提高向心动作的力量输出
- 降低疝气和血管压力骤升的风险
- 保持专注并减少每次重复间的焦虑