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Breathing Exercises: Types, Techniques and Benefits

Breathing Exercises: Exercises for the lungs also referred to as breathing exercises , are essential for improving lung function and promoting respiratory health. These exercises are intended to strengthen respiratory muscles, increase lung capacity, and enhance the body's ability to exchange oxygen and carbon dioxide. These breathing techniques are frequently used in medical settings: Diaphragmatic Breathing Pursed lip Breathing Segmental Breathing Diaphragmatic Breathing: The diaphragm , a dome-shaped muscle situated below the lungs, is used actively during diaphragmatic breathing, also referred to as deep belly breathing or abdominal breathing . By fully contracting the diaphragm, this technique focuses on expanding the lower part of the lungs, enabling deeper and more effective inhalation and exhalation. Technique: Look for a quiet location where you can sit or lie down. You can close your eyes to improve relaxation and focus. Put one hand on your upper chest and the other on

8 Mistakes People do in gym!

I’ve been training for almost 5 years at the gym now, and I’ve seen it all. Gymming is not easy? Every gym-going person and especially the one who is attending gym first time have so many questions in mind, right? Today we are going to discuss this. That Most 8 mistakes that as a Trainer and Physiotherapist I have heard from my clients.

1. Focusing on numbers rather than technique

This is a cardinal sin done by many, from the beginner just trying to get buff to the powerlifter trying to hit bigger numbers and everything in between. Chasing the next number is a natural human trait, and in the gym, the next number is a heavier weight to lift. Bigger numbers imply greater strength, which in turn implies greater feelings of accomplishment.
Then there's the injury. The number one thing you should focus on in the gym is technique because if you make it a priority, you'll be less likely to sustain an injury. Furthermore, mobility is extremely important. If you can't get too full squat depth, there's no point in adding more weight to the bar. In fact, if you can't even complete a full range of motion for an exercise, you're not doing it right.

2. Getting coaching or advice from someone they know

Taking the advice of a friend who has no idea what they're doing is one of the biggest mistakes you can make when you first start going to the gym. When people first begin working out at a gym, they often feel insecure and overwhelmed. There are so many different machines and weights, and at least one guy is always throwing around weights that you couldn't lift just to warm up. So, in order to feel sassy, What's more, guess what? Just because they've been going to the gym for a while doesn't imply that they're qualified to give advice.

3. Not being in the right frame of mind

You need to have the right mindset in the gym if you want to get the most out of your time there. Don't be one of those people who ride their reclining bike in old, shabby clothes while listening to an audiobook while barely breaking a sweat. If that's the extent of your effort, you might as well not be there at all.
See, going to the gym isn't just about the physical benefits; it's also about taking a mental break. When you go to the gym with the right mindset and give it your all, you'll feel great when you leave. If you go because you have to and don't put in a good effort, you won't feel nearly as good, and it won't last.
So, rather than just showing up and going through the motions, prepare yourself ahead of time. Wear clothes that make you feel good and listen to music that will make you feel good. Treat it like a party, not a chore, and you'll have a much better time.

4. No Social media In gym!

You're doing it wrong if you spend half your gym time on social media, allowing yourself to cool down to the point where it's difficult to get back up. The gym should be a time when you focus entirely on what you're doing with your body, giving you a mental break from everything else going on in your life.

So have your playlist ready before you walk into the gym, get your social media to fix out of the way, and focus 100 percent on the workout. The gym is a temple or church for the body, where you can forget about the rest of the world while giving your body what it requires. Everything else can wait until you've completed your task.

5. Participating in fitness fads

We've all seen it: the cute girl in a teeny-tiny gym outfit attempting to squat on a Bosu ball while carrying a mini weight bar on her back. Such an exercise is as ridiculous and pointless as it appears. However, there are numerous other exercises that, while beneficial, should not be undertaken by the average gym-goer.

6. Assuming that everyone is interested in what you're doing

This appears to be a major concern for people who are new to the gym or considering joining. Trust me when I say that no one at the gym is watching or judging you, aside from a couple of creeps (who you'll, unfortunately, find everywhere, not just the gym). Why should they care about you if they're all doing their own training? Ignore them and concentrate on yourself instead, because that's exactly what they're doing.

7.Don't Knock yourself out on the first week, Go slow.

Do you have any idea why so many people drop out of the gym so quickly? They come in with guns blazing, and their bodies aren't used to it because they're new. They quickly become excruciatingly sore and wonder how anyone can do this, let alone enjoy it. Their enthusiasm fades as the soreness fades, and their gym membership becomes a waste of money. Either that or they keep repeating the procedure.

To be honest, there's nothing more frustrating for a beginner than walking into a gym and wondering, "What do I feel like doing today?" That is a road that leads nowhere quickly. You can't just wuss out because you're not feeling enthusiastic because you're following a program that ensures you're not repeating the same movements too often. It also takes decision-making out of your hands, so you can't just wuss out because you're not feeling enthusiastic.

8. Recovery for Body, Mind, Muscles.

Incremental gains, whether in strength, cardiovascular fitness, or whatever, are the key to success. Going all out won't get you any further than training hard but leaving something on the table. In fact, going all out will leave you exhausted and sore. Because your immunity has been compromised, you will not recover properly, and this will continue until you become ill.
That means you'll have to take time off to recover, whereas the person who plays it smart and doesn't train as hard will continue to go to the gym, resulting in similar results over time. The smart person will almost certainly win because they will not be injured.


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