เทคนิคการวิ่ง – การหายใจ

โดย จอมป่วน เมื่อ 16 August 2008 เวลา 5:50 am ในหมวดหมู่ วิ่ง, สุขภาพ, ออกกำลังกาย #
อ่าน: 11950

 

บางคนคงคิดว่าตลกนะครับ  แค่เรื่องการหายใจใครๆก็หายใจมาตั้งแต่เกิดแล้ว  ทำไมต้องเอามาพูดอีก  แต่การวิ่งออกกำลังกายจริงๆแล้วต้องฝึกการหายใจด้วยนะครับ  แนะนำให้ฝึกตั้งแต่ตอนแรกที่เริ่มหัดวิ่ง  เพราะถ้าไม่ฝึกตั้งแต่แรก  พอวิ่งแล้วหายใจไม่ถูกต้องจนติดเป็นนิสัยแล้ว  จะมาแก้ไขตอนหลังจะค่อนข้างยากนะครับ

 

        การหายใจมี 2 แบบ  คือการหายใจด้วยกล้ามเนื้อซี่โครง ( Costal หรือ Chest Breathing )  และการหายใจด้วยการใช้กล้ามเนื้อกระบังลม ( Abdominal Breathing )

 

        ปกติคนเราจะหายใจด้วยการใช้กล้ามเนื้อซี่โครงเป็นหลัก  คิอเวลาหายใจเข้าหน้าอกจะขยายตัวและหน้าท้องจะยุบ  เวลาหายใจออกหน้าอกจะยุบและหน้าท้องขยายตัวหรือพองออก  เวลาวิ่งเร็วๆและวิ่งนานๆจะจุกเสียดชายโครงได้ง่าย

 

        ถ้าฝึกหายใจด้วยกระบังลม  เหมือนการฝึกหายใจในการร้องเพลง  คือเวลาหายใจเข้าจะใช้กล้ามเนื้อกระบังลม  คือกล้ามเนื้อกระบังลมจะเคลื่อนตัวลงทำให้ลมเข้าไปในปอด  หน้าท้องจะพองหรือขยายตัว ( พุงป่อง )  และเวลาหายใจออก  กล้ามเนื้อกระบังลมจะเคลื่อนตัวขึ้น  พุงจะยุบ  วิธีการหายใจแบบนี้จะทำให้ไม่จุกเสียดชายโครงถ้าวิ่งนานๆ  แต่ถ้าวิ่งเร็วมากๆจนหายใจไม่ทันเป็นคนละเรื่องนะครับ  แบบนั้นต้องลดความเร็วลงครับจนหายใจได้สบาย

 

        การหายใจแบบนี้จะไม่เหมือนกับที่เราหายใจปกติ  เลยต้องฝึกนะครับ  เหมือนที่นักร้องฝึกในการร้องเพลง  อยู่ว่างๆก็ฝึกไว้นะครับ  อย่างน้อยถึงวิ่งไม่เก่งก็จะทำให้ร้องเพลงได้ดีขึ้น

 

        การหายใจควรเป็นไปโดยธรรมชาติ  หายใจเข้าออกผ่านจมูก  แต่ถ้าอยู่ในการช่วงที่ฝึกเพื่อพัฒนาความเร็ว ( Fartlek หรือ Interval  ซึ่งเป็นการฝึกปอดและหัวใจ )  อาจจะมีช่วงที่ฝึกหนักถึง  80-90 % ของอัตราเต้นสูงสุดของหัวใจ  อาจจำเป็นต้องหายใจผ่านปากด้วย  แต่ถ้าเป็นการวิ่งปกติแล้วถ้าหายใจไม่ค่อยทันแสดงว่าวิ่งเร็วเกินไป  ก็คงต้องผ่อน  คือลดความเร็วลง

          ตามปกติแล้วถ้าวิ่งไปได้สักพักจังหวะการหายใจจะปรับเข้ากับจังหวะการวิ่งเอง  ซึ่งจะเป็นช่วงจังหวะที่เรารู้สึกว่าลงตัวและรู้สึกสบาย  ของผู้เขียนเองถ้าวิ่งช้าก็จะเป็นจังหวะ 3:3 ( หายใจเข้า 3 ก้าว  หายใจออก 3 ก้าว )  แต่ถ้าวิ่งเร็วจังหวะจะเปลี่ยนเป็น 2:2  เวลาอยู่ว่างๆก็สามารถฝึกหายใจด้วยกระบังลมได้  ขอให้สนุกกับการวิ่งนะครับ 

 

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  • #301 Big Mountain Builders LLC ให้ความคิดเห็นเมื่อ 15 September 2019 เวลา 11:23 pm

    constantly i used to read smaller articles which as well
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  • #302 minecraft games ให้ความคิดเห็นเมื่อ 16 September 2019 เวลา 5:28 pm

    Hey there! I know this is kinda off topic but I’d figured I’d ask.
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  • #303 minecraft games ให้ความคิดเห็นเมื่อ 18 September 2019 เวลา 4:34 pm

    When I initially left a comment I seem to have clicked on the
    -Notify me when new comments are added- checkbox and from
    now on each time a comment is added I get 4 emails
    with the same comment. Perhaps there is an easy method you can remove me from that service?
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  • #304 ESTA Visa ให้ความคิดเห็นเมื่อ 18 September 2019 เวลา 9:26 pm

    Yes! Finally something about ESTA Applicatiom.


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