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How to Breathe Properly During the Training?



Proper breathing during exercise can significantly improve its effectiveness, while wrong breathing can undermine all your efforts. You probably know that it is very important to breathe properly during exercise, but often most of us do not why it is so important. That’s why further in this article we will talk how and why you should breathe properly during exercise.

Breathing is so natural for us to process, that most often we do not even notice how we breathe. It becomes more important during training because if you learn to control your breathing, you can significantly ease the load on the cardiovascular and respiratory systems and increase the effectiveness of the training process.

The process of respiration is carried out through the diaphragm - the muscle that is in the solar plexus, just under the ribs. The diaphragm is almost always involved in the inhalation and exhalation breathe. Have to be said, that breathe differ on the type of exercise you are doing.

Exercises for developing flexibility, such as tilt, swivel, rotate the torso, swing, circular movements with arms and legs are used for the warm-up process. During these exercises, inhale in a position promoting the expansion of the chest, and exhalation when it shrinks.

Must Read: The Benefits of Warm Up Exercises Before Workout

Let’s take for example bend forward exercise. You have to inhale when the body is in a straight position, arms down and slightly back. It was proved that name, such a posture helps to fill the lungs with big quantity of air. On the other hand, have to exhale when leaning forward: chest and abdominal organs are compressed at this point, which helps more complete displacement of the air.

Breath Technique during Strength Exercises

During these exercises, breath technique hardly depends on the tension of the muscles. Expiration is recommended to be done in the moment of maximum muscle force, while inhalation in the moment of minimal muscle force.

For example, if you lift your feet up from lying position, then inhale while lifting the legs and exhale - when lowering them down, when the pressure on the abdominal muscles is higher.

The main rule in case of strength exercises is do not hold your breath! Holding breath, especially during the most intense phase of the exercise can cause a brief loss of consciousness due to oxygen starvation of the brain. In addition, due to the delay of breathing can significantly increase blood pressure.

Must Read: How to Breathe Properly During the Training?

Right Breath During Push-ups Exercises

Since push-ups are one of the most effective and common exercises used by bodybuilders, we will talk further the breath specific during its execution. When performing push-ups, exhalation should take place during the most difficult part, namely the moment when muscles are tense to the maximum.

Breathing technique looks this way: inhale when a move down, exhale when you lift your body. Therefore, push-ups have to be done this way:

-Take the starting position;
-Inhale and lower your body until you reach the pool with your chest.
-Lift your body while exhaling.
And so one. Keep in mind that breathing should be systematic, in rhythm.

One of the most common mistakes allowed by many bodybuilders is to hold the breath. As we mentioned, it is dangerous, as it leads to weakness or even short-term loss of orientation and consciousness.

Why is this technique so popular among bodybuilder? The answer is that when inhaling the load on the cardiovascular system increases, as blood and intra-abdominal pressure rise. If we add to this stress caused by exercise, and we get a worsening picture. Also on the exhale is much easier to concentrate your effort.

Summarising, we can say that proper breathing is an essential element of quality push-ups. Despite at the beginning, it may seem uncomfortable, and you will not be able to always follow the rhythm, after a while, you get used to it. You have to understand only using this breathe technique you will reach your goal, and will keep your body away from any injury.

Must Read: Push-ups For Building Muscle

Right Breath During Pull-ups Exercises

Another effective exercise on which we have to pay big attention is pull up. Along with other technical details that every bodybuilder has to be aware of, right breathing plays a big role too. Respiration is responsible for the flow of air in all part of our body, not just the muscles, but in the heart, brain, and other organs.

Wrong breathing or delay could lead to undesirable results in the form of blood pressure rose or worse loss of consciousness during the exercise. You have to control your breath in the process of working your muscles if you want to make your training as effective as possible.

So, let’s talk step by step breath technique when doing pull-ups.

-Take the position under the horizontal bar, grab the bar and hang on it, bending your knee;
-Exhale and then begin to pull up, while taking a deep breath. Inhale is required to get your chest expanded, while blades are brought together, which will make pulling more efficient;
-Reaching the highest point, begin to lower on the same path as exhalation.

A great advice would be to always keep track of your breath. Check yourself if you do not hold your breath once again, or you make unnecessary short breaths. This will help you to correct them and breath properly next time you do pull-ups.

Must Read: How to Learn To Do One Arm Pull-ups?

In case you are training with free weights than you have to exhale when you lift, push or pull weights away from the floor. Inhale when you bring weights to the starting position.

Sit-ups exercises also require a specific method of breathing while performing. Namely, you have to exhale when you lift your body up off the floor and inhale when you are lying back. During sit-ups, you have to follow a slow and controlled breathing, and in no case hold it.

Proper Breath Technique During Aerobic Exercises

During exercise like walking, jogging, cycling, swimming, are particularly important to breathe, because the body's need for oxygen increases several times. That's why when running have the body’s motion rhythm have to be agreed with breathing rate.

Irregular, or too fast breathing breaks the running rhythm, worsen coordination, and do not ensure the lungs with sufficient oxygen. To be more clear, let’s say that for a slow run you have to inhale/exhale every 3-4 steps. Fast running requires to inhale/exhale very every 1-2 steps you take.

Also, there are differences when you run fast for short distances. The oxygen demand, in this case, is so great that it can not be satisfied by even the most sophisticated breath. Namely, in this case, the body takes all necessary oxygen once you get to the end.

When swimming, breath largely depends on the type of swimming. In case of backstroke swimming technique, you can take the breath only when you raise the head above the water. In case of crawl swimming technique, you can inhale at the end of the stroke, when the face is turned to the side and your mouth is above water. In other phases of swimming, you can exhale only in water.

When performing aerobic exercises try to breathe evenly and deeply, focusing on the breath. The more complete the exhalation, the greater will be the breath and lung ventilation. However, it is not the case to exaggerate. Be aware of the fact that excessively deep breathing may have negative effects on your body.

There have been done many pieces of research that have shown that at moderate load is advisable to breathe so that the oxygen volume was 25-40% of lung capacity, and during high load, it was 40-70%. It may seem hard to follow namely this percent, but you have to try at least to follow it approximately. Moreover, if you practice correctly, you will be able to do it over time with no problem. It is just a matter of practice.

Additionally, always try to breathe through the nose while exercising. Firstly, the air inhaled through the nose is clean of microorganisms, thus you minimize the chances to get any infections. Secondly, the air-breathing through the nose is warmed up until it gets to the lung. this is especially important if you train outside, on cold weather.

As you see, right breathing is very important for building muscle mass and for keeping your body healthy. It would be great if you will follow the specific of respiration during each type of exercise. But, most important is do not hold your breath while training. Keep this in mind and never admit this mistake!



Chia Seeds in A Bodybuilder’s Diet: An Expert’s Advice




Chia seeds are a nutrient-dense food, offering protein, fiber, healthy fats, and various vitamins and minerals. While they're not a direct source of muscle-building protein like meat or eggs, they can complement a balanced diet by providing essential nutrients important for overall health, which indirectly supports muscle development when combined with a proper exercise routine. However, solely relying on chia seeds for building muscle mass might not be sufficient—you'd likely need a variety of protein sources along with a consistent workout regimen for optimal muscle growth.

The seeds have a fascinating history. They were a staple in the diets of the Aztecs and Mayans, who valued them for their energy-boosting properties. "Chia" even means "strength" in Mayan. They were used by ancient warriors as a source of sustainable energy. These tiny seeds gained modern popularity due to their nutritional value, high fiber, omega-3 fatty acids, and versatility in various dishes.

Growing Popularity

Chia seeds are popular among bodybuilders due to their high protein and omega-3 fatty acid content. They provide a good source of nutrients, help in muscle repair, and offer sustained energy throughout workouts. Additionally, their high fiber content can aid in digestion and help manage hunger, which can be beneficial for those trying to maintain a specific diet while building muscle.

Where to Buy Chia Seeds for Your Bodybuilding Diet

These are commonly available in various grocery stores, health food stores, and even online marketplaces like Amazon or specialty health websites. You can check your local supermarkets, health food stores, or browse online to purchase chia seeds for your bodybuilding diet. Many health-focused stores offer bulk options, which can be more cost-effective if you plan to use them regularly in your diet.

You can also try purchasing the seeds from popular online retailers like Walmart, or health food stores such as Whole Foods Market, Thrive Market, or Vitacost. There are also specialty health stores like iHerb or The Vitamin Shoppe that carry chia seeds.

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These magical seeds can be quite versatile in the kitchen! Here are a few methods you can try:

After cooking it, you can serve them in various ways. You might consider adding them to yogurt, smoothies, oatmeal, or salads for an added nutritional boost. You can also use them in baking as an egg substitute or make a chia pudding by mixing them with your choice of liquid (like almond milk) and allowing them to gel.

What A bodybuilder Gets From the Magical Seeds

Rich in Protein

Chia seeds are a great source of plant-based protein, containing roughly 4.7 grams of protein per ounce. For bodybuilders, their protein content is beneficial for muscle repair and growth.

Omega-3 Fatty Acids

They are an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These healthy fats support heart health, reduce inflammation, and aid in muscle recovery, all beneficial for bodybuilders. The omega-3s in chia seeds can also help maintain joint health, enhance stamina, and assist in managing weight. Integrating chia seeds into a balanced diet can contribute to overall well-being and support a bodybuilder's goals.

Fiber Content

They contain a high amount of soluble and insoluble fiber, with about 10 grams of fiber in a 1-ounce (28-gram) serving.

Helps with digestion and promotes a feeling of fullness, aiding in weight management.


The seeds contain antioxidants like flavonoids and phenolic compounds that help combat oxidative stress in the body, potentially reducing the risk of chronic diseases. These antioxidants can help protect cells from damage caused by free radicals. Including chia seeds in your diet can contribute to overall health and well-being due to their antioxidant properties. Fight off free radicals that can damage cells post-workout with these magical seeds.


They contain calcium, phosphorus, magnesium, and manganese, contributing to bone health, energy metabolism, and antioxidant activity. These minerals support various bodily functions, from maintaining strong bones to aiding muscle function and energy production.


When soaked, they form a gel that retains water, aiding in maintaining hydration during workouts.

What Are The Disadvantages of Overconsuming Chia Seeds

Chia seeds can be beneficial for bodybuilders due to their nutrient content, but overconsumption might cause gastrointestinal issues or interfere with hydration.

They're high in fiber, so eating too many could cause digestive problems like bloating or diarrhea. Plus, their omega-3 fatty acids might interact with certain medications or cause allergic reactions in some people. Moderation is key!


In summary, Chia seeds are a powerhouse for bodybuilders! They offer a high protein content, essential for muscle repair and growth. Additionally, they're packed with omega-3 fatty acids for reducing inflammation and providing sustained energy during workouts. Their fiber content aids in digestion and helps maintain a steady release of energy. Plus, their versatility allows for easy incorporation into shakes, smoothies, or as a topping for meals, making them a convenient addition to a bodybuilder's diet.

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Cold Immersion Therapy for Recovery




Ice immersion therapy, also known as cold immersion or cryotherapy, is a recovery technique that some bodybuilders use to reduce muscle soreness and inflammation after intense workouts.

Types of Cold Immersion Therapy

Ice immersion techniques can benefit bodybuilders as they may help reduce inflammation, promote recovery, and improve overall muscle performance. Here are some types of brutal immersion methods suitable for bodybuilders:
1. Cold Water Baths: Submerging yourself in a cold water bath or an ice bath can help reduce muscle soreness and inflammation after intense workouts. Water temperatures typically range from 50°F (10°C) to 59°F (15°C).
2. Cryotherapy Chambers: Cryotherapy involves standing in a cryotherapy chamber briefly while being exposed to frigid temperatures, often around -220°F (-140°C). This can rapidly reduce muscle soreness and improve recovery.
3. Cold Showers: Cold showers are a more accessible and convenient option for bodybuilders. You can alternate between hot and cold water during your shower or finish with a brief blast of cold water to help with muscle recovery.
4. Contrast Baths: Contrast baths involve alternating between hot and cold water immersion. This can enhance circulation, reduce muscle soreness, and promote recovery. For bodybuilders, it's essential to focus on the complex phase.
5. Ice Packs or Ice Massage: Ice packs or massages on specific muscle groups can help target sore areas. This can be particularly useful for localised muscle soreness and injuries.
6. Localized Cryotherapy: Some facilities offer localised cryotherapy using devices that deliver frigid temperatures to specific muscle groups, which can help reduce inflammation and soreness in targeted areas.

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Cold Immersion Procedure

Here's an essential procedure for ice immersion therapy:
1. Prepare the equipment:
◦ Fill a bathtub or container with cold water. The temperature can vary, but it's typically between 50°F (10°C) and 59°F (15°C). You can use ice or cold water from the tap.
◦ Have a timer or stopwatch ready to monitor the duration of the immersion.
2. Dress appropriately:
◦ Wear minimal clothing to ensure direct contact between your skin and the cold water. Swimsuits or shorts are often suitable.
3. Pre-immersion activities:
◦ Consider light physical activity or stretching to warm your muscles and increase blood flow. This can help prevent shock when you enter the cold water.
4. Immersion:
◦ Slowly enter the cold water, starting with your feet and gradually submerging your entire body. Try to relax and control your breathing.
5. Immersion duration:
◦ The optimal duration can vary, but common recommendations range from 10 seconds to 20 minutes. Beginners should start with shorter durations and gradually increase as they become accustomed to the cold.
6. Monitor your body:
◦ Pay attention to your body's response. Shivering is a normal reaction to the cold, but if you experience severe discomfort or any signs of hypothermia (extreme shivering, confusion, or numbness), exit the water immediately.
7. After immersion:
When the immersion time is up, slowly exit the cold water. Dry off and warm up using towels, warm clothing, or a blanket. Some people find it beneficial to engage in light exercise or stretching after ice immersion.

What You Need for An Ice Immersion

Cold immersion, such as cold water swimming or ice baths, requires some equipment to ensure safety and comfort. Here are some essential items:
1. Wetsuit or Drysuit: A good-quality wetsuit or drysuit is essential to keep your body insulated in cold water.
2. Neoprene Boots and Gloves: These help keep your extremities warm and protected.
3. Swim Cap: A neoprene swim cap can help keep your head warm and reduce heat loss.
4. Thermometer: A water thermometer can help you monitor water temperature and ensure it's safe for your cold immersion.
5. Safety Equipment: In case of emergencies, it's a good idea to have a safety float or buoy, as well as someone watching over you.
6. Warm Clothing: Have warm, dry clothes ready after cold immersion to avoid post-immersion cooling.
7. Timer or Watch: To keep track of your immersion time, as prolonged exposure to cold water can be dangerous.
8. Medical Kit: Just in case, it's wise to have a basic first aid kit nearby.

How Bodybuilders Gain from Cold Immersion Therapy

Cold water immersion therapy, such as ice baths or cold water immersion, can offer several potential benefits to bodybuilders:
Reduced Muscle Inflammation: Cold immersion can help reduce muscle inflammation and soreness, potentially speeding up recovery after intense workouts.

Improved Circulation

Cold exposure can promote blood vessel constriction and dilation, enhancing muscle circulation and nutrient delivery.

Enhanced Recovery

Cold therapy may help bodybuilders recover faster between training sessions, allowing for more frequent and productive workouts.

Pain Relief

Ice immersion can temporarily relieve muscle aches and joint discomfort associated with intense training.

Enhanced Endurance

Some athletes use cold therapy to improve endurance and tolerance to cold, which can be advantageous in certain sports.

Mental Toughness

Regular exposure to cold can help build mental resilience and discipline, which can be valuable for maintaining a consistent training regimen.

Caution During Cold Immersion

Cold immersion, such as cold or ice baths, can have potential risks and should be done cautiously. Here are some important considerations:

Gradual Exposure

Start with shorter periods of immersion and gradually increase the time to allow your body to adapt to the cold.

Monitor Temperature

Ensure the water temperature is not dangerously cold. Icy water can lead to hypothermia.

Know Your Limits

Pay attention to your body's signals. If you start shivering uncontrollably or feel intense discomfort, it's time to exit the cold water.


If possible, have someone present to assist you or call for help if needed.

Pre-existing Conditions

If you have any medical conditions or are taking medication, consult a healthcare professional before attempting cold immersion.

Warm-Up and Warm Clothing

Warm up before immersing in cold water, and have warm clothing and blankets ready after the immersion.

Hydration and Nutrition

Ensure you're well-hydrated and have eaten appropriately before attempting cold immersion.

Safety Precautions

Be cautious of slippery surfaces around the immersion area to prevent accidents.

Alternatives to cold water immersion

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Options for cold water immersion for various purposes can include:

Cold Compress

Applying a cold compress or ice pack to specific body areas for short durations can help reduce inflammation and relieve pain without submerging the entire body in cold water.

Contrast Bath

Alternating between hot and cold water immersion, typically in separate containers or using hot and cold packs, can be used for muscle recovery and circulation improvement.


Whole-body cryotherapy involves standing in a chamber with frigid air for a short time, which can provide some of the benefits of cold water immersion.

Cold Showers

Taking cold showers can help improve alertness, boost circulation, and increase tolerance to cold, though it's less intense than full-body immersion.

Ice Baths

Similar to cold water immersion but focused on specific areas, such as submerging your legs in an ice bath for muscle recovery.

Cooling Clothing

Specialized clothing with cooling properties can help regulate body temperature and provide a milder alternative to full-body cold immersion.

Cold Packs or Gel Wraps

Use cold packs or gel wraps on sore or inflamed body parts for localised relief.

Is There A Specific Time for Cold Baths?

The best time for ice immersion therapy, such as cold showers or ice baths, can vary depending on your goals and personal preferences. Some people prefer it in the morning to help wake up and boost alertness, while others find it more relaxing in the evening to unwind and improve sleep quality.

Ultimately, it's a matter of what works best for you and your schedule. Just be cautious not to do it right before bedtime if it makes it difficult to fall asleep, as the body needs time to warm up and return to a comfortable temperature afterwards.


In summary, cold water immersion can be a valuable tool for bodybuilders when used judiciously, primarily for reducing muscle soreness and aiding recovery. However, it should be integrated into their training regimen with care and consideration of calledferences and needs.

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Calisthenics: Secret to Building A Better Upper and Middle Body




Calisthenics exercises involve using your body weight as resistance to build muscle and strength. These workouts are an effective way to develop lean muscle mass and improve overall fitness. The exercises can include push-ups, pull-ups, squats, and planks, which target different muscle groups. By consistently incorporating calisthenics into your fitness routine, you can achieve muscle growth and improved definition. This can be further enhanced by pairing your workouts with a proper diet and gradually increasing the difficulty of exercises through progressive overload.

Calisthenics exercises are suitable for people of all fitness levels and ages, intending to improve strength, flexibility, and endurance. Basic movements are recommended for beginners, while more advanced practitioners can engage in complex routines. It is vital to adjust the exercises to your fitness level and seek advice from a healthcare professional if you have any underlying medical conditions or concerns before starting a calisthenics program.

What Gains One Expect from Calisthenics

Calisthenics can be valuable in bodybuilding for several reasons:

Muscular Endurance

Alternatives to Calisthenics Exercises

There are many alternative exercises to calisthenics. Some options include:

Get Yourself A Good Coach to Help With Calisthenics


To conclude, professional bodybuilders need to integrate calisthenics thoughtfully into their training, focusing on exercises that complement their goals and existing routines. Consulting with a fitness professional can help create a customized plan.

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