Bodybuilding

How to Breathe Properly During the Training?

Published

12 years ago

November 27, 2012

F Kyle

Proper breathing during exercise can significantly improve its effectiveness, while wrong breathing can undermine all your efforts. You probably know that it is very important to breathe properly during exercise, but often most of us do not why it is so important. That’s why further in this article we will talk how and why you should breathe properly during exercise.

Breathing is so natural for us to process, that most often we do not even notice how we breathe. It becomes more important during training because if you learn to control your breathing, you can significantly ease the load on the cardiovascular and respiratory systems and increase the effectiveness of the training process.

The process of respiration is carried out through the diaphragm - the muscle that is in the solar plexus, just under the ribs. The diaphragm is almost always involved in the inhalation and exhalation breathe. Have to be said, that breathe differ on the type of exercise you are doing.

Exercises for developing flexibility, such as tilt, swivel, rotate the torso, swing, circular movements with arms and legs are used for the warm-up process. During these exercises, inhale in a position promoting the expansion of the chest, and exhalation when it shrinks.

Must Read: The Benefits of Warm Up Exercises Before Workout

Let’s take for example bend forward exercise. You have to inhale when the body is in a straight position, arms down and slightly back. It was proved that name, such a posture helps to fill the lungs with big quantity of air. On the other hand, have to exhale when leaning forward: chest and abdominal organs are compressed at this point, which helps more complete displacement of the air.

Breath Technique during Strength Exercises

During these exercises, breath technique hardly depends on the tension of the muscles. Expiration is recommended to be done in the moment of maximum muscle force, while inhalation in the moment of minimal muscle force.

For example, if you lift your feet up from lying position, then inhale while lifting the legs and exhale - when lowering them down, when the pressure on the abdominal muscles is higher.

The main rule in case of strength exercises is do not hold your breath! Holding breath, especially during the most intense phase of the exercise can cause a brief loss of consciousness due to oxygen starvation of the brain. In addition, due to the delay of breathing can significantly increase blood pressure.

Must Read: How to Breathe Properly During the Training?

Right Breath During Push-ups Exercises

Since push-ups are one of the most effective and common exercises used by bodybuilders, we will talk further the breath specific during its execution. When performing push-ups, exhalation should take place during the most difficult part, namely the moment when muscles are tense to the maximum.

Breathing technique looks this way: inhale when a move down, exhale when you lift your body. Therefore, push-ups have to be done this way:

-Take the starting position;
-Inhale and lower your body until you reach the pool with your chest.
-Lift your body while exhaling.
And so one. Keep in mind that breathing should be systematic, in rhythm.

One of the most common mistakes allowed by many bodybuilders is to hold the breath. As we mentioned, it is dangerous, as it leads to weakness or even short-term loss of orientation and consciousness.

Why is this technique so popular among bodybuilder? The answer is that when inhaling the load on the cardiovascular system increases, as blood and intra-abdominal pressure rise. If we add to this stress caused by exercise, and we get a worsening picture. Also on the exhale is much easier to concentrate your effort.

Summarising, we can say that proper breathing is an essential element of quality push-ups. Despite at the beginning, it may seem uncomfortable, and you will not be able to always follow the rhythm, after a while, you get used to it. You have to understand only using this breathe technique you will reach your goal, and will keep your body away from any injury.

Must Read: Push-ups For Building Muscle

Right Breath During Pull-ups Exercises

Another effective exercise on which we have to pay big attention is pull up. Along with other technical details that every bodybuilder has to be aware of, right breathing plays a big role too. Respiration is responsible for the flow of air in all part of our body, not just the muscles, but in the heart, brain, and other organs.

Wrong breathing or delay could lead to undesirable results in the form of blood pressure rose or worse loss of consciousness during the exercise. You have to control your breath in the process of working your muscles if you want to make your training as effective as possible.

So, let’s talk step by step breath technique when doing pull-ups.

-Take the position under the horizontal bar, grab the bar and hang on it, bending your knee;
-Exhale and then begin to pull up, while taking a deep breath. Inhale is required to get your chest expanded, while blades are brought together, which will make pulling more efficient;
-Reaching the highest point, begin to lower on the same path as exhalation.

A great advice would be to always keep track of your breath. Check yourself if you do not hold your breath once again, or you make unnecessary short breaths. This will help you to correct them and breath properly next time you do pull-ups.

Must Read: How to Learn To Do One Arm Pull-ups?

In case you are training with free weights than you have to exhale when you lift, push or pull weights away from the floor. Inhale when you bring weights to the starting position.

Sit-ups exercises also require a specific method of breathing while performing. Namely, you have to exhale when you lift your body up off the floor and inhale when you are lying back. During sit-ups, you have to follow a slow and controlled breathing, and in no case hold it.

Proper Breath Technique During Aerobic Exercises

During exercise like walking, jogging, cycling, swimming, are particularly important to breathe, because the body's need for oxygen increases several times. That's why when running have the body’s motion rhythm have to be agreed with breathing rate.

Irregular, or too fast breathing breaks the running rhythm, worsen coordination, and do not ensure the lungs with sufficient oxygen. To be more clear, let’s say that for a slow run you have to inhale/exhale every 3-4 steps. Fast running requires to inhale/exhale very every 1-2 steps you take.

Also, there are differences when you run fast for short distances. The oxygen demand, in this case, is so great that it can not be satisfied by even the most sophisticated breath. Namely, in this case, the body takes all necessary oxygen once you get to the end.

When swimming, breath largely depends on the type of swimming. In case of backstroke swimming technique, you can take the breath only when you raise the head above the water. In case of crawl swimming technique, you can inhale at the end of the stroke, when the face is turned to the side and your mouth is above water. In other phases of swimming, you can exhale only in water.

When performing aerobic exercises try to breathe evenly and deeply, focusing on the breath. The more complete the exhalation, the greater will be the breath and lung ventilation. However, it is not the case to exaggerate. Be aware of the fact that excessively deep breathing may have negative effects on your body.

There have been done many pieces of research that have shown that at moderate load is advisable to breathe so that the oxygen volume was 25-40% of lung capacity, and during high load, it was 40-70%. It may seem hard to follow namely this percent, but you have to try at least to follow it approximately. Moreover, if you practice correctly, you will be able to do it over time with no problem. It is just a matter of practice.

Additionally, always try to breathe through the nose while exercising. Firstly, the air inhaled through the nose is clean of microorganisms, thus you minimize the chances to get any infections. Secondly, the air-breathing through the nose is warmed up until it gets to the lung. this is especially important if you train outside, on cold weather.

As you see, right breathing is very important for building muscle mass and for keeping your body healthy. It would be great if you will follow the specific of respiration during each type of exercise. But, most important is do not hold your breath while training. Keep this in mind and never admit this mistake!

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F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

4 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

4 months ago

August 29, 2024

Zizou

Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:

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Understanding Primal Movements

Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:

Push
Pull
Squat
Lunge
Hinge
Rotate
Gait (Locomotion)

The Seven Primal Movement Patterns

Push

Description: Involves moving a weight or resistance away from your body.

Examples: Push-ups, bench press, overhead press.

Muscles Worked: Chest, shoulders, triceps.

Pull

Description: Involves drawing a weight or resistance towards your body.

Examples: Pull-ups, rows, bicep curls.

Muscles Worked: Back, biceps, forearms.

Squat

Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.

Examples: Bodyweight squats, barbell squats, goblet squats.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Lunge

Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.

Examples: Forward lunges, reverse lunges, lateral lunges.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Hinge

Description: Involves bending at the hips while keeping a neutral spine.

Examples: Deadlifts, kettlebell swings, hip thrusts.

Muscles Worked: Hamstrings, glutes, lower back.

Rotate

Description: Involves twisting or rotating the torso.

Examples: Russian twists, woodchoppers, cable rotations.

Muscles Worked: Obliques, abdominals, lower back.

Gait (Locomotion)

Description: Involves movements that propel the body forward.

Examples: Walking, running, crawling, bear crawls.

Muscles Worked: Full body, with emphasis on legs and core.

Benefits of Primal Movements

Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.

Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.

Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.

Core Stability: Many primal movements engage the core, improving overall stability and strength.

Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.

Incorporating Primal Movements into Your Training

Warm-Up: Start with dynamic stretches and light cardio to prepare your body.

Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.

Progressive Overload: Gradually increase the weight or resistance to continue making gains.

Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.

Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.

Sample Primal Movement Workout

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Workout:

Push: 3 sets of 10-12 reps of push-ups or bench press.

Pull: 3 sets of 10-12 reps of pull-ups or rows.

Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.

Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.

Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.

Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.

Gait: 3 sets of 30-60 seconds of bear crawls or sprints.

Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.

1. Warm-Up and Mobility Drills

Start your workout with primal movement-based warm-ups to prepare your body. For example:

Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.

2. Compound Exercises

Add primal movements as the core of your workout. Here’s how you can structure it:

Push Day: Combine bench presses with push-ups.
Pull Day: Mix pull-ups with rows.
Leg Day: Integrate squats and lunges with deadlifts.

3. Supersets and Circuits

Create supersets or circuits that include primal movements:

Superset Example: Pair squats with pull-ups or push-ups with lunges.
Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.

4. Functional Training Days

Dedicate one or two days a week to functional training focused on primal movements:

Sample Functional Workout

- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
  - 10 push-ups
  - 10 pull-ups
  - 15 squats
  - 10 lunges per leg
  - 15 kettlebell swings
  - 20 Russian twists
  - 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.

5. Active Recovery

Use primal movements on active recovery days to promote mobility and flexibility:

Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.

6. Progressive Overload

Gradually increase the intensity of primal movements by adding weights or resistance bands:

Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.

7. Listen to Your Body

Pay attention to how your body responds to these movements and adjust accordingly:

Modify: If a movement feels too challenging, modify it to suit your fitness level.
Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.

Sample Weekly Routine for Primal Movements

Monday: Push Day

Bench Press
Push-Ups
Overhead Press

Tuesday: Pull Day

Pull-Ups
Rows
Bicep Curls

Wednesday: Leg Day

Squats
Lunges
Deadlifts

Thursday: Functional Training

Circuit of primal movements (as outlined above)

Friday: Active Recovery

Light yoga or walking

Saturday: Full-Body Workout

Combination of push, pull, squat, and hinge movements

Sunday: Rest Day

By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.

For optimal performance in primal movements before a bodybuilding competition, consider these supplements:

Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.

Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.

Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.

Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.

Conlusion

Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.

Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.