How to practice lung capacity for girls Increase lung capacity exercise methods

Spirometry affects our athletic performance and can help us last, so how do we need to improve our lung capacity?

Deep Breathing Method

Start by slowly inhaling through the nostrils to fill the lower part of the lungs with air. During inhalation, the abdomen will slowly bulge as the thorax is lifted upward and the diaphragm is brought downward. Then continue to inhale so that the upper part of the lungs is also filled with air. This is when the ribcage part will lift up and the chest cavity will expand. Finally, hold your breath for 5 seconds. After a period of practice, the breath-holding time can be increased to 10 seconds, or even more. After the lungs have taken in enough oxygen, and then slowly exhale, the ribs and sternum gradually return to their original position. After a pause of one or two seconds, start again from the beginning and repeat for 10 minutes. Practice for a long time, can become a normal method of breathing.

Rotational breathing

Press the right thumb against the right nostril and slowly breathe deeply from the left nostril, consciously imagining that the air is flowing toward the forehead. When the lungs are saturated with air, use the index and middle fingers of the right hand to hold the left nostril down and hold your breath for 10 seconds before exhaling. Then hold the left nostril and start again. Do this 5 times on each side.

Sleep method

Lie on the bed with your hands flat on both sides of your body, close your eyes and start breathing deeply. Slowly raise your arms above your head, close to both ears, and touch your fingers to the head of the bed. This process takes about 10 seconds, then restore both arms at the same time and repeat 10 times. This method can also help you sleep peacefully.

Exercise method

In walking or jogging actively increase the amount of breathing, slow inhalation and fast exhalation, slow inhalation with the inhalation of the thorax slowly stretched, exhale quickly. Each exercise should not be less than 20 times, several times a day.

Exercise lung capacity action

1. Stretch the thorax

Stand with arms down and feet shoulder-width apart. Inhale, both hands through the side of the body slowly stretch upward, try to expand the thorax, while lifting the head and chest, and restore when exhaling.

2. Turn the body to press the chest

Stand in the same position as above. Inhale, the upper body slowly turn to the right rear, the right arm then lateral lift and stretch to the right rear. Then place the left hand flat on the left side of the chest and push the chest to the right, while exhaling. When turning to the left side, the movement is the same, but in the opposite direction.

3. Crossing the chest

Sit with both feet naturally on the ground. Inhale deeply, then exhale slowly, while both arms crossed in front of the chest, the upper body leaned forward slightly, and restore when exhaling.

4. Hands squeeze the chest

The same position as above. Hands on both sides of the chest, deep inhalation, and then slowly exhale, while the two hands squeeze the chest, upper body leaning forward, restore when inhaling.

5. Hold one knee squeeze chest

Same position as above. Inhale deeply, then exhale slowly, while lifting one lower limb, hold the lower leg with both hands and squeeze to the chest, restore when inhaling, alternating sides.

6. Hold both knees and press the chest

Stand upright with both feet together. Inhale deeply, then exhale slowly, while bending the knees and squatting, hands on the knees, thighs squeeze the abdomen and thorax as much as possible to help eliminate the gas stored in the lungs, and restore when inhaling.