How to exercise your lungs to be strong Do it every day to restore lung function.

Today’s environment is full of pollution, dust, smoke, and there’s also COVID19 that you have to be careful of. Therefore, having good lung health is very important. Because the lungs are organs in the respiratory system. It functions as a gas exchange by bringing oxygen gas from the environment that we breathe into the blood system within the body. and exchanging carbon dioxide, which the body does not need, from the blood system As a result, the body has oxygen to nourish the brain, cells, and various tissues to function normally. But if at any time the function of the lungs decreases It may cause breathing problems. To the point of being more breathless than usual, so we would like to invite you to exercise your lungs in a simple way to strengthen your lungs’ ability to function first.

 

What are the ways to exercise to make your lungs strong?

Exercise in any form is good for your health. But if you want to focus on how to exercise to make your lungs strong. Recommended are exercises such as cardio, aerobic yoga, and lung exercises. This will help increase the strength of the lung muscles. Stimulate the work of the heart increase blood pumping and stimulate lung function by means of exercise , including

1. Stretch your muscles

This position will help stretch your muscles to allow your lungs to receive more oxygen.

How to train

– Start by standing straight. Spread your legs slightly.

– Take a deep breath to let your stomach swell. Hold for 2 seconds, then slowly exhale.

– Try to keep yourself straight all the time. To make the chest muscles expand

– Repeat 2 times.

2. Raise your arms above your head.

How to train

– Stand straight with your legs slightly spread apart.

– Raise both hands above your head. Then take a deep breath to fill your lungs.

– Slowly lower your arms while exhaling slowly.

– Repeat at least 8 times or as many times as desired.

3. Spread your arms wide, expanding your lung muscles.

This pose will help stretch your chest muscles. The lung muscles widen to allow the lungs to breathe more fully.

How to train

– Stand straight, hands clasped in front of you. Spread your legs slightly.

– Slowly spread both arms above your head. Keep your arms in a Y shape and breathe deeply, filling your lungs.

– Slowly lower your arms while exhaling slowly.

– Repeat at least 8 times or as many times as desired.

4. Walk with your feet in place.

This pose is considered a cardio exercise that will stimulate the heart to beat faster. Pump more blood The lungs will also work more.

How to train

– Stomp your feet for 1 minute.

– Then switch to walking in the same place as before, but raising your legs higher and do this until you complete 20 reps.

5. Jog or run slowly in place.

If you want to speed up your heart rate to help stimulate blood pumping and increase lung function. You can jog in place or run slowly in place for 1 minute.

6. Sit and lean down on the side of your body.

For people who can’t stand Let’s exercise the chest muscles. back muscles To be more flexible Helps us breathe more easily. But if anyone doesn’t like sitting in a chair You can do it while standing.

How to train

– Sit on a chair Spread your legs slightly. The left hand extends the arm and touches the right ribs. The right hand is raised above the head.

– Tilt your body to the left while breathing deeply and fully, holding for 2 times, then leaning back into an upright position.

– Switch your right hand and stretch your arm to touch your left ribs. and tilted to the right Along with breathing in and out deeply, hold for 2 times.

– Lean back into a straight position. Repeat the same exercise for a total of 5 rounds.

7. Sit up straight and twist your body left-right.

How to train

– Sit upright in a chair. Spread your legs slightly. Place your left hand and right hand on the left side of your waist.

– Turn your body to the left while breathing in and out deeply, holding for 2 times.

– Rotate the body back to a straight position. Then take turns placing your right hand and left hand on the right side of your waist.

– Turn your body to the right while breathing in and out deeply, holding for 2 times.

– Return to an upright position while breathing in. Repeat the same exercise for a total of 5 rounds.

8. Walk for exercise.

If you can go out and breathe some air outside the house. Try going for a walk. Walk for at least 20 minutes to give your body oxygen. and stimulate blood pumping

9. Jogging

Running is a fairly intense form of cardio exercise. and helps stimulate lung function Moreover, if you run regularly it will help you stay healthy. Your immune system is better and you don’t get sick easily.

10. Cycling

Cycling is an aerobic exercise that helps your heart pump blood better. Helps strengthen muscles and joints. Importantly, it also helps exercise the lungs and increase oxygen to the body. You should cycle 2-3 times a week, at least 20-30 minutes each time.

11. Yoga

Yoga practice is an exercise that uses breathing control as the main method. Therefore, it can help the body receive approximately 2-3 times more oxygen than normal. Therefore, practicing yoga is like purifying the lungs. And it also helps keep the heart healthy. Pumps blood better too. There are 3 lung exercise yoga poses as follows:

How to train

– Start in crawling position. Legs and knees spread hip-width apart. Spread your arms shoulder-width apart. Spread your fingers wide. Then use your hands to push the floor.

– Lift your knees until your legs are straight. But if your legs feel too tight You can bend your knees slightly for comfort.

– Extend your arms slightly forward. And step your legs back slightly. Tighten your thighs.

– Push your thighs back. Try to keep your heels pressed to the ground. Relax your head and neck and let your shoulders roll back.

How to train

– Stand straight with feet close together. The heels and soles match. or separated by shoulder width

– Exhale, bend down, using the pivot point at the hip joint, fingertips, or palm touching the floor in front of the toes. Or you may place your palms on the backs of your feet.

– Inhale and bend your head as much as possible. When exhaling, relax your posture slightly. You may hold this position for 30 seconds to 1 minute and then relax.

– When relaxing the pose, be careful about the back muscles. By raising your hands from the floor. Place your hands on your hips first. Then lowered yourself down and sat down. Inhale and stand up.

How to train

     – Sit with your legs straight. Place your left foot on the outside of your right leg.

     – Left hand placed behind the back, 1 palm away from the hip.

     – The right elbow intersects with the left leg and twists the body.

     – Inhale, belly swells Exhale, collapse your abdomen or draw your abdomen in.

     – Remain in the position for about 1-3 minutes, then release the position.

     – Switch to do the other side. Then lie down with your knees raised to relax the twisted spine.

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