Vital capacity refers to the total amount of gas that you inhale as much as you can and then exhale as much as you can. Sometimes it represents a person's lung health. And vital capacity can be exercised. So how to exercise vital capacity? What's a good way to exercise vital capacity? Today's editor will introduce it to you.
The first move -- chest expansion. Keep your arms straight, palms down, flat forward, keep palms down, slowly and forcefully extend your chest to both sides, then retract from both sides back to both sides of your body. Inhale when you lift your arms up, and exhale when you take them back. When you start to practice, you can do it repeatedly for 50 times, gradually increasing to 100 times. It can improve the strength of chest muscles, expand the ability of chest and enhance the breathing depth.
The second move -- stretching. Raise your arms straight forward and upward, slowly and powerfully extend to the back of your head, and slightly bend your upper body backward to maximize the range of motion of the shoulder joint, so that the shoulder joint has an obvious' back shock 'feeling, and then put your arms back to both sides of your body. Inhale when lifting the arms, exhale when retracting the arms, and repeat for 30 to 50 times.
The third way is to walk. Walk outdoors at 60-75 steps per minute every morning, and breathe slowly and consciously. When you inhale slowly, you need to enlarge your chest and exhale quickly. People with weak constitution can practice for 10 minutes every day, and then gradually increase to 30 minutes or even 1 hour every day.
The fourth one is jogging. Jogging is an effective and simple way to exercise lung function. Every time you jog 1500-3000 meters, you should breathe naturally and never hold your breath. In addition, we can insist on swimming, kicking and other endurance sports training, pay attention to regulate breathing during exercise, gradually increase and deepen breathing, improve and improve the efficiency and function of lung breathing.
Through the introduction of the above editor in chief, we should be clear about how to improve and maintain the vital capacity of the exercise. The key is to persevere all the year round, day by day, so as to achieve satisfactory results. So Xiaobian told us that to have good vital capacity, we must insist on exercise.