Lake key points to gain greater agility
The right lung sound body! Make sure that your lungs are working to the fullest and enjoy effective protection from disease through the following plan, consisting of five key points to gain greater agility.
1 - Ins and Outs
Regardless of the type of sport practiced, will help you breathe better in improving the carrying capacity of the body and the quality of performance for a longer time.
- Jogging: During the exercise on the machine running, the diaphragm and four-fifth percent of the effort. The research found that the strengthening of the diaphragm is active process of respiration to the maximum extent, improve the bearing capacity of the body. To train the diaphragm, it is proposed expert trainers to coincide with the breathing exercise steps: Start Balshahyq to coincide with two steps, then exhale to coincide with two steps more. You can gradually increase the unit exercise by doing three steps, then four steps to coincide with each breath.
- Swimming: You can start a practice proper breathing in the water, note that the decline in breathing will help you to cross the pool, from beginning to end, faster time. Studies have shown improvement in the arrival of oxygen to the muscles to the swimmers who underestimate respiration process is repeated. Enhanced the ability of the lungs by increasing the number of movements during the one breathing exercise, to be able to eventually do eight movements at once.
- Ride a bike: There is a fundamental reason to explain why starred famous American cyclist Lance Armstrong: You have the lungs of the latter's capacity expansion of 8 liters of oxygen, an increase of Itren than average. True that it is in part related to genetic factors, but you can train to increase the effectiveness of your exercise. Weight-lifting technique was adopted to coincide with the breath of a long and slow when you do resistance exercises. As the bike ride will require long-term effort, similar to the process of rapid and deep inspiration breath before quickly if the muscles and lungs when you climb the high mountains.
- Football: measures the rate of «maximum oxygen uptake» how quickly the lungs to transfer carbon dioxide to oxygen and the velocity of blood in the delivery of oxygen to the muscles. Know the top level, which authorizes the individual carrying the longest period of exercise anaerobic threshold, and an estimated rate of football players by a whopping 77%. I am working on improving Madlk sector through the application of a series of exercises below on an ongoing basis, and without taking any break. But be sure to warm-good at first.
Phase I:
- In the first minute: sprints mild or high (from 5 to 10 meters).
- In the second minute: movements of side effects.
- In the third minute: jump and jump movements.
- In the fourth minute: Exercises such as sporadic movements pressure up or squat
II:
- Between the fifth and eighth minute: Games on the way of small group 3 against 3, or 4 against 4.
III:
- Between the ninth minute and the second session: Repeat the first stage.
IV:
- Between the third minute and sixteenth: Repeat the second phase.
2 - the effect of food
Make sure to clean the air ducts through to eat the best foods to enhance lung function.
- Focused on the consumption of spinach: to enjoy the energy and activity, make sure to eat spinach every day. The researchers found that consumption fell a magnesium metal, which is located a large quantity of spinach, affects the work of the lungs, which makes individuals more vulnerable to respiratory diseases.
- Dealing with raw vegetables: Do not ignore the massive level of antioxidants found in some types of vegetables Kalfatt, cabbage, and broccoli, if you want to promote the process of inspiration during the exercises. We recommend eating these types is to enhance the raw force in the protection of the lungs. If I had to cook, open the window! China scholars found an increased risk of cancer among persons who are exposed to the steam rising from the frying oil.
3 - Cold War
Is your fear stops you from getting pain in the lungs due to the cold winter air to do morning exercises, jogging? Here's the solution to fight the cold weather.
- Problem: the detriment of cold air to heat-sensitive nerves in the airway, causing inflammation in the lungs and leads to this terrible feeling Baharqp when you start to run. Just as happens when put ice cube on your teeth, workers at the meeting of temperature change and air dry to send pain signals to the brain.
- Solution: Do not let the cold hinder your exercise during the winter. Overcome the weather through the circumvention of your body. Before going out, do warm-up movements for 10 minutes. This effort will exhaust the chemicals in the immune system temporarily, are motivated to resist the cold air dry and the production of inflammation that leads to pain.
4 - Save your breath!
Provides respiratory each cell in the body with oxygen. Thus, if your lungs strained to the maximum extent, collapse forces other body organs.
5 - treatment of respiratory problems
In the following, experts provide tips on dealing with three types of respiratory problems.
- Cessation of breath
Reason: a lack of oxygen. It is an indication that you are having difficulty in obtaining enough oxygen in the air around you and get rid of carbon dioxide.
The solution: March special exercises to strengthen your heart, three times a week. These exercises strengthen the heart and lungs and enhance the rate at which the muscles receive oxygen from the blood.
- Difficulty in breathing
Reason: he paid for the passive usually caused by a blow in the upper abdomen, under the bones of the chest directly, or landing awkwardly.
Solution: The lead shock to stimulate the nerves that supply muscles with oxygen and force the air out of the lungs. Extended! Do not worry, this does not mean you are on the verge of death. Improve within 30 seconds.
- Alhazoukp
Cause: The cause food or fluids very quickly to the contraction of the diaphragm, which pulls air from the trachea. Respond to vocal cords via an audio Alhazoukp.
Solution: Close my nose and ears with your fingers. Ask someone to carry a cup of water for you to be able to drink water at once.
Problems
- Asthma in adults
- Causes: inflammatory, muscle contraction, excess mucous secretions, as a result of exercise or stress.
- Symptoms: difficulty breathing, coughing up a strong night, waking up with a sense of self-interruption.
- Solution: Research indicates that fish oil strengthens the work of the lungs by 64% in people who suffer from asthma due to excessive exercise.
- Lung cancer
- Reasons: often causes lung cancer from smoking and quickly spread to other parts of the body at a faster pace of the spread of other tumors.
- Symptoms: a cough lasting interruption of breath, lower growth in the nails.
- Solution: a handful of nuts! The research found that eating 30 grams of almonds provides 40% of the recommended amount of vitamin E, which reduces the risk of lung cancer in former smokers by 19%.
- Bronchitis
- Causes: acute inflammation of the tubes divisions of the trachea.
- Symptoms: phlegm and difficulty in breathing.
- Solution: According to studies, contributes to steam clean the Casbah of phlegm. Take a hot bath, close the bathroom door, sit in the steam for 20 minutes.
- Pollution
- Reasons: jam traffic, toxins in the workplace, furniture.
- Symptoms: cough, shortness of breath, trouble sleeping.
- Solution: Over consumption of orange due to the richness antioxidants. Also, beta-carotene contribute material in the pumpkin and carrots in reducing the effects of pollution in the lungs.
- Pneumonia
- Reasons: Inhalation of bacteria, fungi, or viruses that lead to the alveoli filled with pus and fluid.
- Symptoms: cold-like symptoms associated with difficulty in breathing, accelerated breathing, and chest pain. It's much worse than the symptoms of the common cold.
- Preventive measures: clean your teeth and floss teeth and gargling and mouth. Contribute to oral hygiene in a lower risk of pneumonia by 33% approximately.
The right lung sound body! Make sure that your lungs are working to the fullest and enjoy effective protection from disease through the following plan, consisting of five key points to gain greater agility.
1 - Ins and Outs
Regardless of the type of sport practiced, will help you breathe better in improving the carrying capacity of the body and the quality of performance for a longer time.
- Jogging: During the exercise on the machine running, the diaphragm and four-fifth percent of the effort. The research found that the strengthening of the diaphragm is active process of respiration to the maximum extent, improve the bearing capacity of the body. To train the diaphragm, it is proposed expert trainers to coincide with the breathing exercise steps: Start Balshahyq to coincide with two steps, then exhale to coincide with two steps more. You can gradually increase the unit exercise by doing three steps, then four steps to coincide with each breath.
- Swimming: You can start a practice proper breathing in the water, note that the decline in breathing will help you to cross the pool, from beginning to end, faster time. Studies have shown improvement in the arrival of oxygen to the muscles to the swimmers who underestimate respiration process is repeated. Enhanced the ability of the lungs by increasing the number of movements during the one breathing exercise, to be able to eventually do eight movements at once.
- Ride a bike: There is a fundamental reason to explain why starred famous American cyclist Lance Armstrong: You have the lungs of the latter's capacity expansion of 8 liters of oxygen, an increase of Itren than average. True that it is in part related to genetic factors, but you can train to increase the effectiveness of your exercise. Weight-lifting technique was adopted to coincide with the breath of a long and slow when you do resistance exercises. As the bike ride will require long-term effort, similar to the process of rapid and deep inspiration breath before quickly if the muscles and lungs when you climb the high mountains.
- Football: measures the rate of «maximum oxygen uptake» how quickly the lungs to transfer carbon dioxide to oxygen and the velocity of blood in the delivery of oxygen to the muscles. Know the top level, which authorizes the individual carrying the longest period of exercise anaerobic threshold, and an estimated rate of football players by a whopping 77%. I am working on improving Madlk sector through the application of a series of exercises below on an ongoing basis, and without taking any break. But be sure to warm-good at first.
Phase I:
- In the first minute: sprints mild or high (from 5 to 10 meters).
- In the second minute: movements of side effects.
- In the third minute: jump and jump movements.
- In the fourth minute: Exercises such as sporadic movements pressure up or squat
II:
- Between the fifth and eighth minute: Games on the way of small group 3 against 3, or 4 against 4.
III:
- Between the ninth minute and the second session: Repeat the first stage.
IV:
- Between the third minute and sixteenth: Repeat the second phase.
2 - the effect of food
Make sure to clean the air ducts through to eat the best foods to enhance lung function.
- Focused on the consumption of spinach: to enjoy the energy and activity, make sure to eat spinach every day. The researchers found that consumption fell a magnesium metal, which is located a large quantity of spinach, affects the work of the lungs, which makes individuals more vulnerable to respiratory diseases.
- Dealing with raw vegetables: Do not ignore the massive level of antioxidants found in some types of vegetables Kalfatt, cabbage, and broccoli, if you want to promote the process of inspiration during the exercises. We recommend eating these types is to enhance the raw force in the protection of the lungs. If I had to cook, open the window! China scholars found an increased risk of cancer among persons who are exposed to the steam rising from the frying oil.
3 - Cold War
Is your fear stops you from getting pain in the lungs due to the cold winter air to do morning exercises, jogging? Here's the solution to fight the cold weather.
- Problem: the detriment of cold air to heat-sensitive nerves in the airway, causing inflammation in the lungs and leads to this terrible feeling Baharqp when you start to run. Just as happens when put ice cube on your teeth, workers at the meeting of temperature change and air dry to send pain signals to the brain.
- Solution: Do not let the cold hinder your exercise during the winter. Overcome the weather through the circumvention of your body. Before going out, do warm-up movements for 10 minutes. This effort will exhaust the chemicals in the immune system temporarily, are motivated to resist the cold air dry and the production of inflammation that leads to pain.
4 - Save your breath!
Provides respiratory each cell in the body with oxygen. Thus, if your lungs strained to the maximum extent, collapse forces other body organs.
5 - treatment of respiratory problems
In the following, experts provide tips on dealing with three types of respiratory problems.
- Cessation of breath
Reason: a lack of oxygen. It is an indication that you are having difficulty in obtaining enough oxygen in the air around you and get rid of carbon dioxide.
The solution: March special exercises to strengthen your heart, three times a week. These exercises strengthen the heart and lungs and enhance the rate at which the muscles receive oxygen from the blood.
- Difficulty in breathing
Reason: he paid for the passive usually caused by a blow in the upper abdomen, under the bones of the chest directly, or landing awkwardly.
Solution: The lead shock to stimulate the nerves that supply muscles with oxygen and force the air out of the lungs. Extended! Do not worry, this does not mean you are on the verge of death. Improve within 30 seconds.
- Alhazoukp
Cause: The cause food or fluids very quickly to the contraction of the diaphragm, which pulls air from the trachea. Respond to vocal cords via an audio Alhazoukp.
Solution: Close my nose and ears with your fingers. Ask someone to carry a cup of water for you to be able to drink water at once.
Problems
- Asthma in adults
- Causes: inflammatory, muscle contraction, excess mucous secretions, as a result of exercise or stress.
- Symptoms: difficulty breathing, coughing up a strong night, waking up with a sense of self-interruption.
- Solution: Research indicates that fish oil strengthens the work of the lungs by 64% in people who suffer from asthma due to excessive exercise.
- Lung cancer
- Reasons: often causes lung cancer from smoking and quickly spread to other parts of the body at a faster pace of the spread of other tumors.
- Symptoms: a cough lasting interruption of breath, lower growth in the nails.
- Solution: a handful of nuts! The research found that eating 30 grams of almonds provides 40% of the recommended amount of vitamin E, which reduces the risk of lung cancer in former smokers by 19%.
- Bronchitis
- Causes: acute inflammation of the tubes divisions of the trachea.
- Symptoms: phlegm and difficulty in breathing.
- Solution: According to studies, contributes to steam clean the Casbah of phlegm. Take a hot bath, close the bathroom door, sit in the steam for 20 minutes.
- Pollution
- Reasons: jam traffic, toxins in the workplace, furniture.
- Symptoms: cough, shortness of breath, trouble sleeping.
- Solution: Over consumption of orange due to the richness antioxidants. Also, beta-carotene contribute material in the pumpkin and carrots in reducing the effects of pollution in the lungs.
- Pneumonia
- Reasons: Inhalation of bacteria, fungi, or viruses that lead to the alveoli filled with pus and fluid.
- Symptoms: cold-like symptoms associated with difficulty in breathing, accelerated breathing, and chest pain. It's much worse than the symptoms of the common cold.
- Preventive measures: clean your teeth and floss teeth and gargling and mouth. Contribute to oral hygiene in a lower risk of pneumonia by 33% approximately.
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