5 Exercises To Help Strengthen Your Lungs

Recently, self-isolation has become fashionable to compare with a flight into space. The earth is visible through the window, but it is almost impossible to get out on it. Trapped in an apartment, like in a starship capsule, we experience the full spectrum of sensations familiar to the brave explorers of the Universe, including the exhaustion of the central nervous system caused by low motor activity. How to survive in a lockdown without losses for the body and soul - they found out from the expert Olga Borisovna Chizhevskaya, executive director of the League for the Promotion of Podiatrics, a health fitness trainer.

A prolonged decrease in motor activity (more than two to three weeks) contributes to muscle atrophy, metabolic disturbances and changes in the central nervous system. The aforementioned asthenization syndrome (psychophysical exhaustion) manifests itself in rapid fatigue, mood instability, irritability and unmotivated anger (the same “you all piss me off!”).

That is why physical education for astronauts is not only a way to keep themselves in shape, but also the most important way of psychological self-support.

Breathe deeply

Our body quickly adapts to the conditions offered to it. Hypoxia is a serious continuation of the history of decreased activity. Move less? The brain decides that the body does not need much oxygen - only for a sofa existence. After just a couple of weeks spent in this mode, the number of erythrocytes in the blood decreases significantly, and the amount of oxygen that your body can "assimilate" also decreases. Real oxygen starvation sets in - an extremely unpleasant condition with a cascade of negative consequences.

How to train properly in self-isolation?

Remote work, learning or creativity are salvation for our psyche. Let's supplement our survival plan with quarantine sports! Running from the couch to the fridge doesn't count, even if in a fit of excitement you wind up the prescribed ten thousand steps.

For full workouts in the living room or on the balcony, a minimum of equipment is required. For starters, you can get a mobile trainer such as hanging loops. They are slings made of durable bands with non-slip rubber handles. The carabiner allows you to attach the simulator to any stable support. At home, even an ordinary door can become it (you will need a special door hook for slings).

Why are hinges good? With them, the usual squats and lunges give a much greater effect. The exercise uses a lot of muscle groups while simultaneously loading the core more than traditional exercises. The secret is simple: "swinging" with them, it is more difficult for you to maintain balance, which means that the load grows. For example, when performing lunges, the leg is fixed in a loop - you lose stable support and must spend additional energy to maintain balance. And, say, an exercise on the press can be a variation of the plank with the only difference that your legs will be suspended in loops.

How do we start charging on loops in a pandemic? To begin with, let's examine the sensational statement of scientists made this spring.

Regular exercise is vital given the current climate and health threats, according to Zheng Yang, a scientist and professor at the University of Virginia Graduate School of Medicine recently. According to him, exercise reduces the risk of developing respiratory failure (acute respiratory distress syndrome characteristic of the course of the disease when infected with COVID-19) by increasing the production of a powerful antioxidant known as extracellular superoxide dismutase (EcSOD).

Our muscles produce this very antioxidant EcSOD on their own, but only with sufficient physical exertion. At the same time, right now, doctors are paying special attention to the load and "pumping" of the back muscles. In our body, everything is strictly interconnected, so that, according to the law of a chain reaction, a hunched back, impaired posture affect the work of internal organs, in particular, preventing the bronchi and lungs from opening.

5 Hanging Loop Exercises for a Straight Posture and a Strong Back

Inclined pull-ups

What we pump: the muscles of the arms and upper back

Starting position: tilt back, loops - at chest level; shoulders down, chest up.
We pull the body up, spreading the elbows to the sides and down.
Stop when the elbows reach a right angle. We keep our elbows motionless and pull the body up, spreading our arms wide.
Note: Hold the hinge handles with your palms down. When you spread your arms out to the sides, keep your wrists motionless.

Bend forward with straight arms from a kneeling position

What we pump: shoulder girdle and back

Starting position: kneeling, loops - at the level of the shins, palms facing the floor.
We bend forward, stretching our arms in front of us. We fix the position for three seconds and return to the starting position.
Note: Focus on keeping your spine in a neutral position and your shoulders relaxed.

Squat chin

What we pump: muscles of the thighs and upper back

Starting position: tilt back, loops - at hip level.
Bend your knees, leaning back on outstretched arms to a deep squat. It is necessary to stand still in this position for a second, after which we pull the loops towards ourselves, throwing the body up from the squat (while the elbows go back and to the sides).
Note: The harder you pull on the loops, the more your upper back muscles work. The more the elbows go to the sides, the more actively the muscles of the scapular zone work.

Squats with an emphasis on outstretched arms

What we pump: muscles of the thighs and upper back

Starting position: tilt back, loops - at hip level.
Raise straight arms above the head, palms forward, resting the outer side of the open palms on the handles of the hinges. We squat, resting on the loops and feeling their resistance. Squat knees should be at right angles. Freeze for a second before returning to the starting position.
Note: Similar to the previous exercise.

One-arm pull-up

What we pump: muscles of the shoulder and upper back

Starting position: tilt back, loops - at chest level.
We begin the exercise, holding the loop with one hand. Extend the other hand so that it points in the opposite direction. We pull the body up to reach with the free hand above the loop. We hold the position for a second.
Note: Try not to push your pelvis forward and remember to maintain a neutral spine position.

Another compact simulator - a balancing cushion - will allow you to diversify the set of exercises on the hinges and increase activity in the conditions of the "sofa quarantine". It is essentially a rubber disc filled with air. By creating an unstable surface, this fitness accessory makes the small stabilizing muscles work. It is certainly useful for strengthening the back and forming the correct posture (see also: "Osteopath's Tips: How to Stop Slouching and Train Your Posture").

How much do you need to do for prevention and health?

WHO, referring to decades of research, published the Global Recommendations on Physical Activity for All Ages. According to her, at the age of 18-64 years, we should devote at least 150 minutes of physical activity per week to moderate intensity. In order for classes to bring additional health benefits, you need to exercise at least 300 minutes per week.