How to exercise lung capacity at home

Lung capacity is generally used to detect human aging. In order to prolong their life, many people often practice their lung capacity. In fact, the lung capacity of the human body represents the health of a person's lungs. If the lungs are not good, the lung capacity will be very low. However, if you want to be healthy, you can practice lung capacity at ordinary times. So how do you practice lung capacity at home? The following are some methods of practicing lung capacity.

How to train lung capacity at home?

1. Deep breathing method: First, inhale slowly through the nostrils to fill the lower part of the lungs with air. During inhalation, the abdomen will slowly bulge as the chest cavity lifts upward and the diaphragm moves downward. Then continue to inhale so that the upper part of the lungs is also filled with air. At this time, the ribs will rise and the chest cavity will expand. This process usually takes 5 seconds. Finally hold your breath for 5 seconds. After a period of practice, you can increase the breath-holding time to 10 seconds or even more. After the lungs have absorbed enough oxygen, exhale slowly, and the ribs and sternum will gradually return to their original positions. After pausing for one or two seconds, start again from the beginning and repeat for 10 minutes. After practicing for a long time, it can become a normal breathing method.

2. Quiet breathing method: Press the right nostril with your right thumb, and slowly take a deep breath through the left nostril, consciously imagining that the air is flowing towards the forehead. When your lungs are saturated with air, press your left nostril with the index and middle fingers of your right hand, hold your breath for 10 seconds and then exhale. Then start again by holding the left nostril. Do 5 times on each side.

3. Sleep breathing method: Lie on the bed, place your hands flat on both sides of your body, close your eyes and start taking deep breaths. Slowly raise your arms above your head, close to your ears, with your fingers touching the headboard. This process takes about 10 seconds, and both arms are restored at the same time, and repeated 10 times. This method can also help you fall asleep peacefully.

4. Exercise breathing method: Actively increase your breathing volume while walking or jogging, inhale slowly and exhale quickly. When inhaling slowly, slowly expand your chest as you inhale, and exhale quickly. Do not exercise less than 20 times each time, several times a day.

5. Maintain the correct posture of keeping your head up, chest out, and back straight

In daily life, whether sitting, standing or walking, if you can maintain the posture of keeping your chest up, head up and back straight for a long time, your lung capacity can be increased by 50% to 20%, and the amount of oxygen obtained by various tissues of the body will also increase accordingly.

6. Insist on participating in appropriate physical exercise such as long-distance running and swimming.

Running: This is the simplest and most convenient exercise. It is not affected by weather and can be done during winter and summer vacations. When it comes to improving lung capacity, running at varying speeds is the most effective. Run briskly for 100 meters, then run back slowly, and repeat this process. Each set consists of two to three kilometers. It is best to run two to three sets each time you exercise. Fast walking does not mean that you have to walk at a very fast speed, but it means walking with big steps, because students cannot bear walking too fast. Since many students currently do not have the habit of regular exercise, they should first practice jogging as a "preparatory course" before practicing speed running. When jogging, do it according to your ability. Too much jogging will put too much strain on your heart and lungs, while too little exercise will not be enough stimulation. How to judge the amount of exercise? After each run, the pulse rate should be around 130 to 140 beats per minute.