Obviously, how you breath during exercise is very important during the execution phase. New trainees should:
exhale thru the sticking point
inhale during the less strenuous portion of the lift
And this is just the start!If you pick up any article or go to most fitness sites and forums they will tell you that holding your breath under any circumstances is dangerous.
If it increases greatly, it can squeeze down on the blood vessels shutting down blood and oxygen to and from the heart. When this happens you can black out. This is rare and only on maximum exertion.
But can you hold your breath as an advanced trainee and actually increase the weight you lift'In fact you can with a little technique called the Valsalva Maneuver. This involves expiring against a closed glottis, which when combined with contracting muscles of the abdomen and rib cage muscles, transforms your trunk into a stable and stronger support for some movements.
In fact, this little trick can transform your whole trunk, sometimes your whole body, into a stable unit against which your hips, arms and shoulders can move more effective.
Using the Valsalva Maneuver is simple. You just:
2- Exhale after you have passed the sticking pointThat's pretty much it. Take for example a heavy set of squats.
But don't let all the air out!Not until you have passed the sticking point or the most difficult portion of the exercise.
My point is: The key is to be sure that you exhale after passing the sticking point, not before.
