What are some effective ways to train your lung capacity?

Lung capacity can actually indirectly judge the health of the body. Lung capacity is also a project for the human body to detect aging, so everyone must pay attention to their lung capacity. There are many ways to exercise lung capacity in life, such as endurance running exercises, chest expansion exercises, diving or swimming, etc., which are all good ways to exercise lung capacity.

1. For endurance running exercises , pay attention to the need to run regularly, coordinate running and breathing, run at an appropriate distance, and not run at a high intensity. Running is simple and convenient, is not affected by seasons, and can be done in all seasons. The first step is naturally to jog slowly, and then you can advance to variable-speed running. Of course, the running should be moderate.

2. Regularly do some freehand exercises such as chest expansion and arm shaking . One benefit of doing chest expansion exercises is that it is effective in preventing a decrease in lung capacity. You can do it twice a day, morning and evening, and do about fifty each time. I believe that over time you will clearly feel an increase in your lung capacity.

3. Practice diving or swimming . In the water, not only do you have to keep paddling with your arms, but you also have to overcome the resistance of the water to breathe. This is a good way to exercise and improve your lung capacity. When swimming, the chest has to bear a lot of pressure. In addition, the cold water stimulates the muscles to tighten, which makes people feel difficult to breathe, forcing people to breathe hard and increase the depth of breathing so that the amount of oxygen inhaled can meet the body's needs. Swimming promotes the development of respiratory muscles, increases chest circumference, and lung capacity. It also opens more alveoli during inhalation, allowing for smoother ventilation, which is extremely beneficial to health.

4. Maintain a correct sitting posture, because if you can maintain a correct standing and sitting posture for a long time, your lung capacity can increase by 50% to 20%, and the amount of oxygen obtained by various tissues of the body will also increase accordingly.

5. Rope skipping is a whole-body aerobic exercise suitable for all ages. It is of great help to the cardiopulmonary system and other organs, coordination, posture, weight loss, etc. There are many types of skipping rope, and you can choose one according to your own situation. But you should pay attention to warming up before jumping rope and do not drink a lot of water.

The medical community has adopted lung capacity as the preferred test for detecting human aging. Vital capacity is the amount of air a person exhales after taking a maximum breath and then taking a maximum breath. The lung capacity of an adult male is about 3500 to 4000 ml; that of an adult female is about 2500 to 3000 ml. Lung capacity mainly depends on the degree of expansion and contraction of the chest wall. To prolong your life and fully tap the potential of your lung function, you can take the following simple and easy methods to increase your lung capacity. You may want to try the following methods of using breathing to increase your lung capacity.

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 to fill the upper part of the lungs with air. The ribs will then lift up 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.