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breathing

houseofdiet Posts: 161 Joined: 2003/01/07	2005/01/24, 10:55 PM somewhere a long time ago i either read or heard that you will improve your form and gains if you you either inhale or exhale on the flex.... which is the case? because i don't remember which it is. thanks
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/01/24, 10:59 PM Rule of thumb, exhale on the concentric portion of the rep, and inhale on the eccentric portion of the rep. For instance, for biceps...concentric contraction is a movement in which the muscle shortens as it contracts, demonstrated by the biceps muscle in the upward motion of biceps curl. When the direction is reversed and the weight is lowered, the biceps muscle remains contracted, but switches to an eccentric contraction: a movement in which the muscle lengthens during contraction. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
nellyboy Posts: 209 Joined: 2004/07/09	2005/01/24, 11:12 PM correct breathing technique is beneficial in many ways...one of which is decompression of the L4 L5 vertebra. this is due to the fact that when a good diaphramatic breath is taken in, it compresses the viscera (like a tube of toothpaste), which in turn elevates the diaphram. because the diaphram is attatched to the L2 and L3 vertebra via the cura of the diaphram, it creates an decompressive force alleviating 13% to 36% of the load in the spine. the reason for the variation in the percentages is because of the difference in the literature out there. there are about a hundred other benefits from diaphramatic breathing that i won't get into now, unless someone is interested.
houseofdiet Posts: 161 Joined: 2003/01/07	2005/01/24, 11:14 PM yikes... thats really technical... i have been concentrating on my form but not so much on the breathing does the breathing make a huge differnce if i am only doing light lifting? (just trying to tone up not really gain muscle mass)
nellyboy Posts: 209 Joined: 2004/07/09	2005/01/24, 11:20 PM ok, well here's a good enough reason to diaphramatically breath all of time. if you breathe incorrectly, your posture will become disfunctional and degenerate. this is due to the overuse of auxillary breathing muscles (levator scapula, scalenes, etc.) which generally will protract (bring forward) the shoulders and subsequently bring the head forward as well. if you want to know the consequences of improper posture, let me know.
houseofdiet Posts: 161 Joined: 2003/01/07	2005/01/24, 11:28 PM ... i have really good posture, and i do concentrate on taking good deep breaths etc. i was intrested more in breathing in conjuntion with muscle contraction for gains.. i read it somewhere along time ago.
nellyboy Posts: 209 Joined: 2004/07/09	2005/01/25, 06:59 PM oh...are you talking about "power-breathing" or the "valsalva maneuver" ?
detox174 Posts: 115 Joined: 2003/10/28	2005/01/26, 08:44 AM even i got confused here lol.. house breath out on the "hard part" of the movement.. for example if your benching when you push the bar up you breath out.. on curls when you curl the bar up.. breath out.. on squats on the way up breath out.. pull downs when you pull the bar down breath out ..etc etc ..
nellyboy Posts: 209 Joined: 2004/07/09	2005/01/26, 06:15 PM that's simply good breathing mechanics...the "power breathing" and valsalva maneuver are just advanced versions of this. on the concentric (lifting) phase of a lift, you breath forcefully out through pursed lips which will make a kind of hissing sound (not terribly attractive). that would describe the power breathing. the valsalva maneuver is where you hold your breath throughout the entire lift. there is significant research that shows that there is hypertrophy in the muscle that lines the heart due to this technique (not good). personally i'd stay away from this technique.
houseofdiet Posts: 161 Joined: 2003/01/07	2005/01/26, 10:20 PM thanks detox that was what i was looking for, something very simple (i don't have time for complex and complicated stuff)
nellyboy Posts: 209 Joined: 2004/07/09	2005/01/26, 10:51 PM I'm here to educate at the highest level possible.
houseofdiet Posts: 161 Joined: 2003/01/07	2005/01/27, 10:12 PM lol... don't forget that even while you are trying to educate the "giraffes" that there maybe "shorter creatures" in the crowed :)
nellyboy Posts: 209 Joined: 2004/07/09	2005/01/28, 01:59 PM :) I always try to