Concept 10 10 is a unique exercise and with it comes a different breathing technique than many people may have learned to use during their previous fitness activities.
Many members find it somewhat difficult to employ this breathing technique at first. However, once they learn how to breathe efficiently, they will soon find they can get the most out of their 20 minute weekly sessions and see better results.
Breathing throughout the performance of each exercise should be continuous, natural and performed with an open mouth. Breathing should be through the mouth and several inhales and exhales will be taken with each movement at Concept 10 10 because the movements are so slow.
As the exercise becomes more difficult, you should deliberately breathe faster.
It is important to break the urge to hold your breath. Many weight lifters may do this by holding their breath while exerting or more precisely closing the glottis or vocal chords, getting a gulp of air in their lungs and then pushing against it. Often you see red faces and tense facial muscles when people are doing this. We DO NOT want this, as Jorgen Albrechtsen explains, because:
- It raises blood pressure.
- It raises intravascular pressure on the venous circulation and increases intra-thoracic pressure, which decreases venous return to the heart.
- It provides an internal mechanical assist within muscle– which is why weight lifters will hold their breath to make record lifts. However, it undermines the Concept 10 10 goal of fatiguing the muscle, as it essentially short-circuits that process. So, not only is it potentially dangerous to do it, but it also prevents the muscle fatiguing and resulting growth factors we’re working to achieve.
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