Any kind sport, except, perhaps, chess, assumes serious physical activities. And not always resources of our body can stand them. A bright example of that is the dykhalka. If it weak, then any physical force does not help to sustain competitive fight. Therefore one of the most important tasks of any athlete is the dykhalka training.
Per se, the term "dykhalka" in dictionaries does not exist. But on a sports slang it has quite decent explanation. If to speak simple words, this special, trained breath, or volume of lungs which has to allow the athlete to maintain quietly physical activities and to receive for this purpose enough oxygen. But in practice it not always turns out. For this reason the question how to develop a dykhalka – is very relevant for many athletes. Let's try to find ways of its decision.
How to train a dykhalka?
Swimmers, athletes, skiers, and all who are related to wrestling sports treat category of athletes for whom the shortage of oxygen is a big problem. Distribution of oxygen in blood during the training demands the decent volume of lungs. And if loading exceeds admissible oxygen concentration in an organism – the athlete simply will begin to choke and lose forces. How to improve a dykhalka that short wind did not torment during the trainings? Besides run and swimming which, in fact, are intended to shake not bad lungs there are also other options.
Let's consider the conventional and also a little forgotten exercises for a dykhalka:
- How to increase a dykhalka due to strengthening of costal muscles? This equipment is not new. It is simply forgotten by new generation of athletes. It is based that costal muscles are responsible for separation of edges in the parties and by that provide breath process. The stronger these muscles are strengthened, the breaths and exhalations are made easier. The feature of exercise is that during the trainings it is necessary to be in a gas mask. However, it is important to watch that the organism was not overloaded. Also such equipment is contraindicated to those who have diseases of lungs or a cardiovascular system. The same who has no serious contraindications, can forever resolve an issue how quickly to develop a dykhalka. Such training will provide strong loading, but the result will be tremendous.
- There are also such exercises for development of a dykhalka. For achievement of the best result they need to be done in a complex and it is regular:
- take very frequent sharp breaths and exhalations;
- on one exhalation it is necessary to try to squeeze out from itself the maximum quantity of air, further to inhale in a short period of time and at the end on the maximum quantity of time to hold the breath;
- make the deepest breath, exhale in the small portions and right at the end hold the breath as far as it is possible. At the same time there has to be a feeling that lungs as though clenched;
- on a breath count to ten, then inhale further and again consider. Do it against the stop until lungs are completely filled;
- on an exhalation count to ten, again will exhale, still count to ten and so to a full exhalation;
- on a breath count to 30, then exhale;
- through a nose shortly and falteringly make a breath, and make an exhalation also falteringly, but already through a mouth.
- That development of a dykhalka took place during physical activities, it is possible to try the following options of trainings:
- it is necessary to exhale only on lifting of a heavy shell;
- the breath is taken on lowering of a shell;
- deeply and up to the end to inhale, hold the breath and at this moment to be wrung out or squat as far as there will be enough forces;
- deeply and up to the end to exhale and to be wrung out and squat in parallel forces will not run low yet.
As it was already told, classical options how to develop a dykhalka there are always a run and swimming. But if for any reasons they do not suit you, then the listed exercises will become a fine alternative in expansion of opportunities of your lungs and improvement of breath. The main rule - the more works on a dykhalka, the will become closer to you a victory.
"