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초보자 운동 프로그램

Breath Hold Development

초보자    6주   84회 운동 평균 7 분

장비: No Equipment

Brian Fallon
 		    추가한 사람 Brian Fallon
Breath Hold Development
각 Workout Trainer 프로그램에는 다음이 포함됩니다

✓ 트레이너들이 만든 점진적인 운동 세트
✓ 멋진 오디오 코칭, 비디오 & 사진
✓ 바쁜 생활 스타일에 맞춘 동적 스케줄링
✓ 선호하는 시간에 친절한 알림
✓ 당신의 피트니스 목표를 달성하기 위한 지침

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이 훈련 프로그램은 iOS & Android용 Workout Trainer에서 사용할 수 있어.

설명

This is a six week program designed to introduce people to Breath Holding for Performance. There are two exercises per day; they may be done concurrently, or at different parts of the day (i.e., morning and evening). The second exercise is always a parasympathetic system (“Rest & Digest”) exercise, designed to relax the body and the mind. Each week the length of time extends one second for inhales, and two seconds for exhales. The more you can control your ventilation in a smooth, relaxed manner, the greater control you will have over your breath holds. If at any point in time you feel light-headed, dizzy, disorientated, or nauseous, STOP the breathing exercises and just breathe normally until symptoms subside. Having a Pulse Oximeter to track your blood oxygenation levels (SMO2) and a heart rate monitor to track your heart rate is highly encouraged. NOTE that one the last day of the first week is a BOLT assessment - take note of the time of your breath hold. You will repeat the BOLT assessment on the last day of the program. This should show you how much you progressed!

달력
일 월 화 수 목 금 토
1 Day 1: "BR 4:4 Coherence Breathing", "BR 4:8 Parasympathetic Breathing"
+1 more
2 Day 2: "BR 4:4 Coherence Cleansing Breaths", "BR 4:8 Parasympathetic Breathing"
+1 more
3 Day 3: "BR 5 Min Alt Nostril Breathing :04", "BR 4:8 Parasympathetic Breathing"
+1 more
4 Day 4: "BR Triangle Breathing 4:0:4:4", "BR 4:8 Parasympathetic Breathing"
+1 more
5 Day 5: "BR Triangle Breathing 4:4:4:0", "BR 4:8 Parasympathetic Breathing"
+1 more
6 Day 6: "BR Box Breathing 4:4:4:4", "BR 4:8 Parasympathetic Breathing"
+1 more
7 Day 7: "BR BOLT Assessment", "BR 4:8 Parasympathetic Breathing"
+1 more
8 Day 8: "BR 5:5 Coherence Breathing", "BR 5:10 Parasympathetic Breathing"
+1 more
9 Day 9: "BR 5:5 Coherence Cleansing Breaths", "BR 5:10 Parasympathetic Breathing"
+1 more
10 Day 10: "BR 5 Min Alt Nostril Breathing :05", "BR 5:10 Parasympathetic Breathing"
+1 more
11 Day 11: "BR Triangle Breathing 5:0:5:5", "BR 5:10 Parasympathetic Breathing"
+1 more
12 Day 12: "BR Triangle Breathing 5:5:5:0", "BR 5:10 Parasympathetic Breathing"
+1 more
13 Day 13: "BR Box Breathing 5:5:5:5", "BR 5:10 Parasympathetic Breathing"
+1 more
14 Day 14: "BR 5:5 Coherence Cleansing and Hold", "BR 5:10 Parasympathetic Breathing"
+1 more
15 Day 15: "BR 6:6 Coherence Breathing", "BR 6:12 Parasympathetic Breathing"
+1 more
16 Day 16: "BR 6:6 Coherence Cleansing Breaths", "BR 6:12 Parasympathetic Breathing"
+1 more
17 Day 17: "BR 6 Min Alt Nostril Breathing :06", "BR 6:12 Parasympathetic Breathing"
+1 more
18 Day 18: "BR Triangle Breathing 6:0:6:6", "BR 6:12 Parasympathetic Breathing"
+1 more
19 Day 19: "BR Triangle Breathing 6:6:6:0", "BR 6:12 Parasympathetic Breathing"
+1 more
20 Day 20: "BR Box Breathing 6:6:6:6", "BR 6:12 Parasympathetic Breathing"
+1 more
21 Day 21: "BR 6:6 Coherence Cleansing and Hold", "BR 6:12 Parasympathetic Breathing"
+1 more
22 Day 22: "BR 7:7 Coherence Breathing", "BR 7:14 Parasympathetic Breathing"
+1 more
23 Day 23: "BR 7:7 Coherence Cleansing Breaths", "BR 7:14 Parasympathetic Breathing"
+1 more
24 Day 24: "BR 7 Min Alt Nostril Breathing :07", "BR 7:14 Parasympathetic Breathing"
+1 more
25 Day 25: "BR Triangle Breathing 7:0:7:7", "BR 7:14 Parasympathetic Breathing"
+1 more
26 Day 26: "BR Triangle Breathing 7:7:7:0", "BR 7:14 Parasympathetic Breathing"
+1 more
27 Day 27: "BR Box Breathing 7:7:7:7", "BR 7:14 Parasympathetic Breathing"
+1 more
28 Day 28: "BR 7:7 Coherence Cleansing and Hold", "BR 7:14 Parasympathetic Breathing"
+1 more
29 Day 29: "BR 8:8 Coherence Breathing", "BR 8:16 Parasympathetic Breathing"
+1 more
30 Day 30: "BR 8:8 Coherence Cleansing Breaths", "BR 8:16 Parasympathetic Breathing"
+1 more
31 Day 31: "BR 8 Min Alt Nostril Breathing :08", "BR 8:16 Parasympathetic Breathing"
+1 more
32 Day 32: "BR Triangle Breathing 8:0:8:8", "BR 8:16 Parasympathetic Breathing"
+1 more
33 Day 33: "BR Triangle Breathing 8:8:8:0", "BR 8:16 Parasympathetic Breathing"
+1 more
34 Day 34: "BR Box Breathing 8:8:8:8", "BR 8:16 Parasympathetic Breathing"
+1 more
35 Day 35: "BR 8:8 Coherence Cleansing and Hold", "BR 8:16 Parasympathetic Breathing"
+1 more
36 Day 36: "BR Coherence Ladder 4-8", "BR 9:18 Parasympathetic Breathing"
+1 more
37 Day 37: "BR Coherence Cleansing Ladder 4-8", "BR 9:18 Parasympathetic Breathing"
+1 more
38 Day 38: "A52 Breathwork", "BR 9:18 Parasympathetic Breathing"
+1 more
39 Day 39: "BR 10 Min Alt Nostril Breathing Ladder", "BR 9:18 Parasympathetic Breathing"
+1 more
40 Day 40: "BR Focus Triangle Breathing 4:7:8:0", "BR 10:20 Parasympathetic Breathing"
+1 more
41 Day 41: "BR Box Breathing Ladder 4-8", "BR 10:20 Parasympathetic Breathing"
+1 more
42 Day 42: "BR BOLT Assessment", "BR 10:20 Parasympathetic Breathing"
+1 more
추천 장비

최고의 운동 장비로 이 프로그램을 해보세요. 블루투스 체스트 스트랩 심박수 모니터 또는 스마트워치를 사용하는 것을 추천합니다. 이를 통해 훈련 최적화와 성능 추적이 가능합니다.

더 보기

현재 등록 중

Brian Fallon
Foxtrot Zekey

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