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If I only had 10 minutes to straighten your body

And if you can only choose one action

I will take you to do it without thinking

breathing training

Would you like to say why you need to learn to breathe?

Those who can't breathe are long gone

In fact, breathing can be viewed from three perspectives

The first angle is life-sustaining breathing

We will skip this one

second angle

It's breathing that solves soreness

Because if breathing is out of the factory setting

Tightens the body from the ribs

And this tight

will gradually affect the torso over time

to the whole body

that third angle

breathing technique to improve athletic performance

full breath like freediving

Valsalva maneuver commonly used in retraining twenty one 00:00:41,733 --> 00:00:42,933 And run a marathon twenty two 00:00:42,933 --> 00:00:45,033 and sprint athlete twenty three 00:00:45,133 --> 00:00:47,233 There are also different ways of breathing twenty four 00:00:47,633 --> 00:00:50,366 We take tens of thousands of breaths every day

And these tens of thousands of breaths are processed by muscles

Lungs can enlarge and shrink

Which muscles are used for breathing

That's the biggest difference between these different breaths

this episode

I started it on Hahow

Everyone must take the preview course of kinetic chain

Students who have purchased classes must watch this video first

let's put

The breathing mode is restored to the original factory setting

otherwise

We will not be able to talk about the power chain courses that follow.

hello everyone

i'm a physical therapist Juice

Lungs in anatomy

It's a soft, rotten organ like a sponge.

Must be supported by ribs

And the ribs are connected to many muscles

contraction of these muscles

the entire respiratory system

The most basic source of power

And all breathing methods

In fact, they are practicing the control of these muscles.

rather than training the lungs

So what muscles affect our breathing?

Among them, the largest contribution is the diaphragm.

but not just the diaphragm

Surrounding the ribcage and above the sternocleidomastoid muscle

anterior pectoralis major

lower gigantic muscle behind pectoralis minor

and the intercostal muscles that go around the rib cage, etc.

These big and small muscles

Drain the entire lung pack

It's all about your breathing

And a good quality breath starts from the diaphragm

Drive 360-degree expansion of the entire lung

The lung expansion coefficient is the largest in this state

Highest intake efficiency

So you only need to take fewer breaths

enough oxygen uptake

The breathing presented is long and slow

It's time to exercise

It will also give us a better quality of sports

The opposite of

If there is no breathing initiated from the diaphragm

causes some of the muscles around the lungs

due to overuse

slowly losing flexibility

Muscles that have lost elasticity

Not only can there be no way to participate in the work of breathing anymore

It also restricts the expansion of the alveoli due to stiffness.

From the original breathing helper

turned into a breathing oil bottle

Breathing looks short and shallow

in this state

The respiratory function of the lungs is restricted

If you want to get the same amount of air

restricted lungs

Others take more breaths

So people with restricted breathing often feel fatigued

because he has to work harder

to breathe as much air as everyone else

Let alone exercising in such a state.

Restricted breathing leads to poor exercise quality

It's a matter of course

That's why I'll start by saying

if only give me 10 minutes

choose a training to bring

I will definitely choose breathing training

Another question I get asked most often

just want

good abdominal breathing

Or chest breathing?

I will answer here

As long as the breath that keeps you alive is good breath

But if you only use one way of breathing

just NG

What I'm going to teach you next is basic breathing

Relieve breathing restriction

allow the ribs and lungs to

all-round expansion

our future

In order to move towards a more advanced exercise breathing method

before training

Let's take a look first

What is Breathing from the Diaphragm?

maintain normal breathing

Put your hands on your lower ribs

Feel it

Do your lower ribs rise and fall with your breath?

If there is none or the magnitude is small

It's probably your diaphragm that's failing.

If your breath doesn't start from the diaphragm

That means you are currently in a state of restricted breathing

So the next step is to find out where the constraints are

Place your hands on your lower ribs on either side in front of your body

take a breath

Do you feel your lower costal margins bulge outward?

Does exhalation retract?

Then put your hand on the side of the lower rib

take a breath

Is there swelling

Does exhalation retract?

continue

Put your hand on your upper rib cage and take a breath

Is there swelling

Does exhalation retract?

Then put it on top of your chest and take a breath

Is there swelling

Does exhalation retract?

at last

Ask someone to put their hand behind your rib and take a breath

Is there swelling

Does exhalation retract?

The more active places, the better the intake efficiency.

Respiratory muscles have a good division of labor and cooperation

No muscles are pulling the hind legs and the joints are not stuck

Fascia is full of elasticity

From another angle

If there is no movement

It means you don't have the good health you just mentioned.

and poor breathing efficiency

But it doesn't matter

Let's do breathing training with me

We're going to practice 360-degree expansion of the lungs

Through our active efforts to force the removal of the ribs and

Restricted breathing due to tight peripheral muscles

Restoring your breath to the factory settings

Diaphragm relaxation exercise

Sit at first

Right hand showing claw shape

Wait a minute we're going to put our hands in the ribs

Put your hand on the lower edge of your rib cage and take a breath

hunchback when exhaling

Hand dug into the inner edge of the rib

Slight movement left and right

Inhale and exhale

Relax all the way from outside the rib to inside the rib

Relaxing the diaphragm allows for later range of motion training

Diaphragm can be expanded more fully

If there is a particularly sour place, you can do it several times.

After a point is repeated about 3-5 times

move to the middle

side breathing exercises

Sit at first

Place the right hand up on the opposite shoulder blade

Left hand holds right elbow

Pull up like a radish

Then bend your body to the left

until the ribs on the right side and the abdomen are tight

Put your left hand on the rib

Then take a breath

Inhale as far as possible to the right rib cage

Feel the rise and fall of the ribs with your left hand

If the ribs don't move, do more exercises

until you can feel your ribs expand

Inhale as hard as you can

Mouth round lips slowly exhale

Switch sides after 12 breaths

Switch sides and place your left hand up on the opposite shoulder blade

right hand elbow left hand

Pull up like a radish

Then bend your body to the right

until the left rib and abdomen are tight

Put your right hand on the rib

inhale

Spread your hands out as far as you can

Exhaling hands will retract with the rib cage

Inspiratory re-expansion

exhale

This action can help

Loosen ribs with poor lateral expansion

By the way, practice the expansion of the side of the lungs

and stretches tight fascia

12 next count

3 sets of 3

Do 3 sets a day

Next, let's train the expansion of the posterior breathing.

Sit with fingers crossed and stretched forward

Push your chest back in

bury head in hand

until the back is a little tight

Then take a breath

Spread the back ribs

Exhale to relax

Extend the back

inhale again

spread the back

Repeat 12 times

This breathing exercise

Can stretch the back of the thoracic spine and ribs

If you have valgus ribs or a straight thoracic spine

It's perfect for this breathing exercise.

The ribs on the back do not expand when breathing

thoracic spine tightness

Do a few more sets of this exercise

12 Do 3 reps at a time

Do 3 sets a day

Finally, let's do front breathing training

Lie down with one hand on the right chest

One hand on the right lower abdomen

Inhale through the nose

mouth exhale

when inhaling

Expand your chest and abdomen as much as possible

Don't let it go too quickly when you exhale

Practicing to slowly lower the chest and lower abdomen in sync

These exercises seem simple

But it needs to be done with concentration to be effective

My teacher also often told me

make the right move

Worth more than doing ten wrong moves

If you are a person who often uses chest breathing to dominate

You will find that when you do this

only chest ups and downs

Difficulty expanding the abdomen

If you are a belly-breathing person

You will find that when you do this

Only the lower abdomen rises and falls

Difficulty expanding the chest

So what we're after

flexible breathing

If you only get used to a single way of breathing

It is easy to limit the breathing pattern

if you are practicing

It is found that the fluctuation ratio is difficult to control

If the ratio of chest to abdomen is 1:1

need to practice more

until it becomes a natural reaction

Do 12 side swaps for a total of 3

Do 3 sets a day

If you shrug uncontrollably

Or feel the neck is very hard

It means your brain is used to using your shoulders

compensatory breathing

You should also often experience neck pain

you can try

Gently press the shoulder blades toward the buttocks

to avoid shrugging

today you learned

high quality breathing

It is to allow the lungs to expand 360 degrees

to make this purpose

We need to completely eliminate the problem of restricted breathing.

And get the breath

to talk later

Core control and athletic performance training

The practice process of breathing method

In fact, it is also a process of communication with the brain

only when the brain

Reaccustomed to the correct movement pattern

correct neural connections

the correct neural connections

control the correct muscles

We won't have any soreness

And my kinetic chain class

I just want to teach you how to communicate with your brain

Help you reshape your action patterns

If you've mastered the breathing style I'm talking about today

And it's under control

Then congratulations on completing the first step of the course

I have more things to share with you

We hope you can join

See you next video bye~

Video Info

The basis of the kinetic chain - breathing method, an indispensable basic skill to improve the quality of sports|Jiuc Physiotherapist

If I only had 10 minutes to straighten your body

And if you can only choose one action

I will take you to do it without thinking

breathing training

Would you like to say why you need to learn to breathe?

Those who can't breathe are long gone

In fact, breathing can be viewed from three perspectives

The first angle is life-sustaining breathing

We will skip this one

second angle

It's breathing that solves soreness

Because if breathing is out of the factory setting

Tightens the body from the ribs

And this tight

will gradually affect the torso over time

to the whole body

that third angle

breathing technique to improve athletic performance

full breath like freediving

Valsalva maneuver commonly used in retraining
twenty one
00:00:41,733 --> 00:00:42,933
And run a marathon
twenty two
00:00:42,933 --> 00:00:45,033
and sprint athlete
twenty three
00:00:45,133 --> 00:00:47,233
There are also different ways of breathing
twenty four
00:00:47,633 --> 00:00:50,366
We take tens of thousands of breaths every day

And these tens of thousands of breaths are processed by muscles

Lungs can enlarge and shrink

Which muscles are used for breathing

That's the biggest difference between these different breaths

this episode

I started it on Hahow

Everyone must take the preview course of kinetic chain

Students who have purchased classes must watch this video first

let's put

The breathing mode is restored to the original factory setting

otherwise

We will not be able to talk about the power chain courses that follow.

hello everyone

i'm a physical therapist Juice

Lungs in anatomy

It's a soft, rotten organ like a sponge.

Must be supported by ribs

And the ribs are connected to many muscles

contraction of these muscles

the entire respiratory system

The most basic source of power

And all breathing methods

In fact, they are practicing the control of these muscles.

rather than training the lungs

So what muscles affect our breathing?

Among them, the largest contribution is the diaphragm.

but not just the diaphragm

Surrounding the ribcage and above the sternocleidomastoid muscle

anterior pectoralis major

lower gigantic muscle behind pectoralis minor

and the intercostal muscles that go around the rib cage, etc.

These big and small muscles

Drain the entire lung pack

It's all about your breathing

And a good quality breath starts from the diaphragm

Drive 360-degree expansion of the entire lung

The lung expansion coefficient is the largest in this state

Highest intake efficiency

So you only need to take fewer breaths

enough oxygen uptake

The breathing presented is long and slow

It's time to exercise

It will also give us a better quality of sports

The opposite of

If there is no breathing initiated from the diaphragm

causes some of the muscles around the lungs

due to overuse

slowly losing flexibility

Muscles that have lost elasticity

Not only can there be no way to participate in the work of breathing anymore

It also restricts the expansion of the alveoli due to stiffness.

From the original breathing helper

turned into a breathing oil bottle

Breathing looks short and shallow

in this state

The respiratory function of the lungs is restricted

If you want to get the same amount of air

restricted lungs

Others take more breaths

So people with restricted breathing often feel fatigued

because he has to work harder

to breathe as much air as everyone else

Let alone exercising in such a state.

Restricted breathing leads to poor exercise quality

It's a matter of course

That's why I'll start by saying

if only give me 10 minutes

choose a training to bring

I will definitely choose breathing training

Another question I get asked most often

just want

good abdominal breathing

Or chest breathing?

I will answer here

As long as the breath that keeps you alive is good breath

But if you only use one way of breathing

just NG

What I'm going to teach you next is basic breathing

Relieve breathing restriction

allow the ribs and lungs to

all-round expansion

our future

In order to move towards a more advanced exercise breathing method

before training

Let's take a look first

What is Breathing from the Diaphragm?

maintain normal breathing

Put your hands on your lower ribs

Feel it

Do your lower ribs rise and fall with your breath?

If there is none or the magnitude is small

It's probably your diaphragm that's failing.

If your breath doesn't start from the diaphragm

That means you are currently in a state of restricted breathing

So the next step is to find out where the constraints are

Place your hands on your lower ribs on either side in front of your body

take a breath

Do you feel your lower costal margins bulge outward?

Does exhalation retract?

Then put your hand on the side of the lower rib

take a breath

Is there swelling

Does exhalation retract?

continue

Put your hand on your upper rib cage and take a breath

Is there swelling

Does exhalation retract?

Then put it on top of your chest and take a breath

Is there swelling

Does exhalation retract?

at last

Ask someone to put their hand behind your rib and take a breath

Is there swelling

Does exhalation retract?

The more active places, the better the intake efficiency.

Respiratory muscles have a good division of labor and cooperation

No muscles are pulling the hind legs and the joints are not stuck

Fascia is full of elasticity

From another angle

If there is no movement

It means you don't have the good health you just mentioned.

and poor breathing efficiency

But it doesn't matter

Let's do breathing training with me

We're going to practice 360-degree expansion of the lungs

Through our active efforts to force the removal of the ribs and

Restricted breathing due to tight peripheral muscles

Restoring your breath to the factory settings

Diaphragm relaxation exercise

Sit at first

Right hand showing claw shape

Wait a minute we're going to put our hands in the ribs

Put your hand on the lower edge of your rib cage and take a breath

hunchback when exhaling

Hand dug into the inner edge of the rib

Slight movement left and right

Inhale and exhale

Relax all the way from outside the rib to inside the rib

Relaxing the diaphragm allows for later range of motion training

Diaphragm can be expanded more fully

If there is a particularly sour place, you can do it several times.

After a point is repeated about 3-5 times

move to the middle

side breathing exercises

Sit at first

Place the right hand up on the opposite shoulder blade

Left hand holds right elbow

Pull up like a radish

Then bend your body to the left

until the ribs on the right side and the abdomen are tight

Put your left hand on the rib

Then take a breath

Inhale as far as possible to the right rib cage

Feel the rise and fall of the ribs with your left hand

If the ribs don't move, do more exercises

until you can feel your ribs expand

Inhale as hard as you can

Mouth round lips slowly exhale

Switch sides after 12 breaths

Switch sides and place your left hand up on the opposite shoulder blade

right hand elbow left hand

Pull up like a radish

Then bend your body to the right

until the left rib and abdomen are tight

Put your right hand on the rib

inhale

Spread your hands out as far as you can

Exhaling hands will retract with the rib cage

Inspiratory re-expansion

exhale

This action can help

Loosen ribs with poor lateral expansion

By the way, practice the expansion of the side of the lungs

and stretches tight fascia

12 next count

3 sets of 3

Do 3 sets a day

Next, let's train the expansion of the posterior breathing.

Sit with fingers crossed and stretched forward

Push your chest back in

bury head in hand

until the back is a little tight

Then take a breath

Spread the back ribs

Exhale to relax

Extend the back

inhale again

spread the back

Repeat 12 times

This breathing exercise

Can stretch the back of the thoracic spine and ribs

If you have valgus ribs or a straight thoracic spine

It's perfect for this breathing exercise.

The ribs on the back do not expand when breathing

thoracic spine tightness

Do a few more sets of this exercise

12 Do 3 reps at a time

Do 3 sets a day

Finally, let's do front breathing training

Lie down with one hand on the right chest

One hand on the right lower abdomen

Inhale through the nose

mouth exhale

when inhaling

Expand your chest and abdomen as much as possible

Don't let it go too quickly when you exhale

Practicing to slowly lower the chest and lower abdomen in sync

These exercises seem simple

But it needs to be done with concentration to be effective

My teacher also often told me

make the right move

Worth more than doing ten wrong moves

If you are a person who often uses chest breathing to dominate

You will find that when you do this

only chest ups and downs

Difficulty expanding the abdomen

If you are a belly-breathing person

You will find that when you do this

Only the lower abdomen rises and falls

Difficulty expanding the chest

So what we're after

flexible breathing

If you only get used to a single way of breathing

It is easy to limit the breathing pattern

if you are practicing

It is found that the fluctuation ratio is difficult to control

If the ratio of chest to abdomen is 1:1

need to practice more

until it becomes a natural reaction

Do 12 side swaps for a total of 3

Do 3 sets a day

If you shrug uncontrollably

Or feel the neck is very hard

It means your brain is used to using your shoulders

compensatory breathing

You should also often experience neck pain

you can try

Gently press the shoulder blades toward the buttocks

to avoid shrugging

today you learned

high quality breathing

It is to allow the lungs to expand 360 degrees

to make this purpose

We need to completely eliminate the problem of restricted breathing.

And get the breath

to talk later

Core control and athletic performance training

The practice process of breathing method

In fact, it is also a process of communication with the brain

only when the brain

Reaccustomed to the correct movement pattern

correct neural connections

the correct neural connections

control the correct muscles

We won't have any soreness

And my kinetic chain class

I just want to teach you how to communicate with your brain

Help you reshape your action patterns

If you've mastered the breathing style I'm talking about today

And it's under control

Then congratulations on completing the first step of the course

I have more things to share with you

We hope you can join

See you next video bye~

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