|
This is a 10 week program to improve your breathing and strengthen you
midsection for all lifting. Do exercises listed each week every day - once
upon waking and once while training.
|
Oxygen is our best friend and our
worst enemy. |
Week 1
 | Pull abdomen (abs) in via exhalation through mouth. |
| Push abs out via inhalation using 80% mouth and 20% nose. |
| Hold each inhalation/exhalation for 10 seconds then rest 30 seconds. |
| Repeat for 10 minutes. |
Week 2
| Pull abs in via exhalation through mouth with hand pushing on abs. |
| Push ads out via inhalation using 80% mouth and 20% nose. |
| Hold each inhalation/exhalation for 15 seconds then rest 30 seconds. |
| Repeat for 10 minutes. |
|
Oxygen is needed for life but it
also kills us |
Week 3
| Put on a loose belt and repeat Week 1. |
Week 4
| Put on a tight belt and repeat Week 1. |
|
The better we use oxygen the
better we live. |
Week 5
| Hang from a Chin Bar and repeat Week 3 (loose belt). |
Week 6
| Try a 90 - 95% lift with a tight belt (Squat, Bench and
Deadlift) pushing yours abs out as you lift. Your abs should now
feel like concrete! Body fat on your abs should be reduced! Now
your belt can be worn looser as you use these breathing
techniques to create a powerful midsection. |
|
Do not take it for
granted - nothing else matters but breathing. |
Week 7
| Take a 10 minute walk or bike ride repeating Week 1 while
you walk/bike. |
Week 8
| Take a 10 - 20 minute swim/tread water repeating Week 1
while you swim/tread water. |
|
Without oxygen you
don't lift and you die! |
Week 9
| Lift hands above head to get a bigger stretch/breath
and repeat Week 1. This helps in preparation/ set-up for a
lift. |
Week 10
| Visualization technique - think of muscle fibers
taking in oxygen and minerals and exhaling oxygen and
waste while repeating Week 1. |
By now you can see the importance of proper breathing! Use these
techniques to increase your lifting prowess!
To contact Dr. Mangan please call 905-844-0072 or email
gama@allstream.net . |
