How to improve low vital capacity?

Running: This is the simplest and most convenient exercise program. It is not affected by the weather and can be performed during winter and summer vacations. For increasing lung capacity, variable speed running has the greatest effect. Run 100 meters at a brisk pace, then run back slowly. Repeat this over and over again. Each run is one group of two to three kilometers. It is best to run two to three groups for each exercise. Quick walking does not mean that the speed must be fast, but that the pace must be long and fast, because the speed is too fast and students cannot bear it. Since many students currently do not have the habit of regular exercise, they must first practice jogging as a "preparatory course" before practicing variable speed running. When jogging, you should do it according to your own ability. If you do too much, it will put too much burden on your heart and lungs. If you do not exercise enough, you will not be stimulated enough. How to judge the amount of exercise? After each run, the pulse rate should be around 130 to 140 per minute. When they first start exercising, many people feel pain all over their body and out of breath. This situation will be greatly improved after exercising for about a week, and then they can switch to variable speed running. Variable speed running should also be done step by step. Start with one set first and then gradually increase the amount.

Swimming: Because water puts pressure on the lungs and can increase the requirements for respiratory function, swimming is more effective in exercising lung capacity than running. It is currently the best way for primary and secondary school students to increase lung capacity. Although the weather is cold during winter vacation, swimming is not as easy to start as during summer vacation, but many fitness venues have heated pools, and teenagers can also choose winter swimming. It needs to be emphasized that swimming is not the same as playing in the water. Swimming repeatedly will help improve lung capacity. The exercise method is similar to running at a variable speed. You also need to swim out quickly and then swim back slowly, with a distance of 50 meters, and swim back and forth repeatedly.

Rowing: It is the sport that stimulates the greatest vital capacity. According to statistics, the vital capacity of rowers ranks first among all athletes. Currently, there is a rowing club in Guangzhou, which also recruits some students as amateur athletes. Interested students can contact them. However, the requirements for rowing are relatively strict, not all students can participate, and coaching is required during training.

The above three projects need to be carried out in the community. At the same time, there are some simple exercise methods to exercise lung capacity at home.

Skipping: not only exercises the lung function, but also helps to increase height and enhance the coordination and sensitivity of the human body. When skipping rope, there are two options: fast jump and fancy jump. The former jumps multiple times in a short period of time, while the latter emphasizes changing postures. You can jump once and swing the rope twice, or lead others to jump, forward and reverse jumps.

Push-ups: It not only exercises the strength of the upper limbs, but also helps with lung capacity. Do dozens of exercises in a row according to your personal ability. If it is difficult to do it on the ground, you can do it with your hands on the table.

Cycling: Choose a relatively open section of road with few traffic, preferably an uphill section. Hold your breath and cycle uphill quickly, going back and forth several times. Breathing exercises improve lung capacity. When there is no condition for physical exercise, doing "breathing exercises" is also effective in increasing lung capacity.

Deep breathing: Yoga practitioners call it abdominal breathing, commonly known as "breathing the air". When taking a deep breath, the first step is to inhale for 5 seconds: first slowly inhale through the nostrils to pull the diaphragm downward, and the abdomen will bulge. Then continue to inhale, expand the chest again, lift the ribs, and push the chest up. , let the lungs inhale as much air as possible; the second step is to hold the breath, usually for 5 seconds. As the practice increases, the breath holding time can also be increased, so that the lungs can absorb as much oxygen as possible; the third step is slow Exhale and return the chest and abdominal cavity to their original state. The three steps constitute a practice section, which is repeated and lasts for 10 minutes each time. After long-term practice, deep breathing can become a normal breathing method. Oxygen cannot be stored in the body, so people must breathe in fresh air all the time. Therefore, breathing has a great impact on health. However, most people only use one-third of their lung capacity. According to the results of the National Physical Fitness Monitoring in 2000 published by the State Sports General Administration and the Ministry of Education, the vital capacity of men aged 40 to 69 dropped from 3347.2 ml to 2441.3 ml, and that of women dropped from 2362.3 ml to 1761.6 ml, a decrease of 28% and 26% respectively. The reduction in lung capacity causes a variety of diseases that affect lung health in old age, such as tracheitis, asthma, pneumonia, pulmonary embolism, pulmonary fibrosis, and lung tumors related to the degradation of lung function. More importantly, once these lung diseases are combined with other diseases, the mortality rate is very high. Therefore, we should actively carry out breathing exercises to exercise the lungs, increase lung capacity, make full use of lung capacity, provide more oxygen to the blood, and make the body more energetic. The following are several breathing methods that are beneficial to health. You may wish to practice them regularly to increase your lung capacity.

1. Take a deep breath. First, slowly inhale through the nostrils to fill the lower part of the lungs with air. During the inhalation process, as the thorax is lifted upward and the diaphragm is downward, the abdomen will slowly bulge. Then continue to inhale to fill the upper part of the lungs with air. At this time, the ribs will 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 your lungs take in enough oxygen, slowly exhale, and your ribs and chest gradually return to their original positions. After pausing for a second or two, start again from the beginning and repeat for 10 minutes. After practicing for a long time, it can become a normal breathing method.

2. Breathe quietly. Press your right thumb on your right nostril, take a deep breath slowly through your left nostril, and consciously imagine that the air is flowing toward your forehead.

When the 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 over by holding your left nostril. Do 5 times on each side.

3. Sleep breathing. Doing this kind of breathing before going to bed is especially effective for those with insomnia. Lie on the bed, place your hands flat on your sides, close your eyes and start taking deep breaths. Slowly raise your arms above your head, close to your ears, and touch the head of the bed with your fingers. This process takes about 10 seconds, with both arms restored at the same time, repeated 10 times. This method can help you sleep peacefully.

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