For singers and athletes, unlike ordinary people, lung volume plays a very important role. Sometimes there are times when there is not enough air. For example, an athlete is not able to do some exercise, and the singer is not able to draw out a note. However, this problem is solvable. This article will talk about how to increase lung capacity. This must be done for some diseases and simply in order to improve the functioning of all body systems.
On average, a person’s lung capacity is about two liters. In athletes, it can reach six liters. That is why they breathe less often, but they breathe more air, and this is better for our body than breathing often.
What needs to be done in order to increase lung capacity:
- Go in for sports (running, swimming, and so on);
- inflate balloons;
- learn to breathe correctly;
- do yoga;
- Do not forget about a full sleep.
If you want to increase lung capacity, then you need to work out diligently . Not all kinds, choose at least one. It can be swimming, running, rowing, cycling, in general, everything your heart desires. The main thing is that there are constant respiratory loads. Consider, for example, running. Do not be lazy and get up for a run every morning. You need to run slowly, because you are not at competitions. It is necessary to run four kilometers a day. Always try to keep fit in twenty minutes. This is an ideal option. And do not forget to breathe correctly. Inhale air only with your nose, and exhale with your mouth or nose, as you prefer.
After such a run it would be nice to do squats with some kind of weight on your shoulders. Choose the number of squats yourself, it all depends on your physical abilities. Also during the day you can do push-ups, swing the press and so on.
Inflating balloons will be very useful. This will help your lungs develop and help you quickly decide how to increase lung capacity. Balloons can be inflated as much as you like, however, if you feel that you are starting to feel dizzy, then you should not continue.
Learn to breathe, increasing and decreasing the stomach, not the chest. To do this, you need to put your hand on your stomach and work with the abdominal muscles: stick out your stomach when you inhale and press it to your back when you exhale. To get started, practice lying down, it is much easier to achieve the desired result. Once in the prone position everything will work out perfectly, start doing it in the sitting position, as well as standing. Control how you breathe all the time. Arrange yourself training several times a day for three minutes to learn how to breathe in the stomach.
If you are thinking about how to increase lung capacity, then yoga will help you. Any kind of yoga contains many exercises for training the respiratory system. Therefore, choosing the one that suits you is not difficult. So choose and train. When doing any exercise, never forget about your breathing. Try to breathe correctly, as this will not only make the exercise more effective and efficient, but also have a beneficial effect on all systems and organs.
If you don't like running, then try swimming. This is no less effective way. But it’s better not just to swim, but to dive. Make a training schedule that is most convenient for you, and constantly measure the volume of your lungs. After all, if it grows, then you will know that you are doing everything right, and this will be an additional incentive.
How to measure lung volume? To do this, you need a balloon, dostochka, pan, bucket, which will be a little larger than her, as well as a measuring cup. Fill the pot with water. Collect as much air as possible into the lungs and exhale vigorously into the balloon. Then tie it tightly so that the air does not come out. Put the ball on the water in a saucepan, and then begin to immerse it, pressing down on top of the suction. After that, the water will be forced out and pour into a bucket in which the pan will stand. Then just measure the amount of water poured out, this will be the volume of your lungs. If this method does not suit you, then you can simply use a special device - a spirometer. You can measure the volume in the hospital, or you can buy a device.
Do not forget about a full sleep. It is known that an adult needs at least eight hours a day to sleep. Do not break this rule, because your body needs time for a full recovery so that you are ready for new workouts the next day.
Of course, you will not immediately notice the result. Changes for the better will be visible three weeks after the start of training. However, after you get what you want, do not give up the exercises, because the form must be maintained. But if it’s really difficult for you, you are very tired, then you can just reduce the load, but in no case do not stop.
If you adhere to these simple recommendations, the question of how to increase lung capacity will definitely disappear.