**Правила Дыхания в длинном цикле от Ивана Денисова — Transcript & Summary | SozAI** Source: https://sozai.app/transcript/breathing-rules-long-cycle-ivan-denisov/ Learn the essential breathing rules for kettlebell long cycle training with Ivan Denisov, focusing on rhythm, depth, and timing for optimal performance. ## Key Takeaways - Maintain continuous, rhythmic, and cyclical breathing during kettlebell long cycle exercises. - Avoid breath-holding and deep exhales to sustain oxygen supply and prevent fatigue. - Synchronize breathing with movement phases to optimize performance and reduce injury risk. - Frequent shallow breaths are more effective than deep breaths during exertion. - Breathing techniques differ specifically for kettlebell training compared to general weightlifting advice. ## What the video covers - Ivan Denisov explains the breathing techniques for the kettlebell long cycle using a 28kg kettlebell as an example. - He introduces his online kettlebell sports school offering courses for beginners, athletes, and coaches. - Seven general breathing rules are outlined, emphasizing continuous, cyclical, frequent, shallow, rhythmic breathing without deep exhales or pauses. - Breathing must match muscle oxygen demand and be synchronized with chest cavity expansion and compression. - Cyclical breathing means inhale equals exhale with no pauses, which is challenging during heavy exertion but crucial for endurance. - Frequent shallow breaths help maintain oxygen levels and rhythm, avoiding deep exhales that cause oxygen depletion. - Kettlebell breathing differs from common advice: inhales occur during chest expansion in the effort phase, not during lowering the weight. - Proper breathing supports body alignment, reduces back strain, and prevents injury by coordinating with movement phases like clean and jerk. - Breathing direction changes at moments of maximum ground reaction force and effort, such as during arm vertical position and kettlebell pull. - Additional inhales and exhales can be taken when kettlebells hang low or are held overhead to meet increased oxygen needs. ## Chapters 1. 00:00 Introduction and Online School Overview 2. 00:47 Courses Offered and Breathing Rules Overview 3. 01:29 Detailed Explanation of Breathing Rules 4. 02:14 Challenges of Breath-Holding and Endurance 5. 02:55 Benefits of Frequent and Shallow Breathing 6. 03:33 Kettlebell-Specific Breathing Technique 7. 04:16 Breathing and Body Alignment During Movements 8. 04:55 Breathing Timing at Maximum Effort Points 9. 05:29 Additional Breathing Opportunities and Conclusion Answers ## Questions about this video What are the main breathing rules for kettlebell long cycle training? The main rules include continuous, cyclical breathing with no pauses, frequent and shallow breaths, avoiding deep exhales, maintaining rhythm, and matching breathing depth to muscle oxygen demand. When should you change the direction of your breathing during kettlebell exercises? Breathing direction changes at moments of maximum ground reaction force and effort, such as during the vertical arm position in the clean, the start of the pull, the push during the jerk, and leg braking during the clean. Why is shallow breathing preferred over deep breathing during kettlebell training? Shallow breathing helps maintain a steady rhythm, keeps oxygen levels constant in the lungs, prevents oxygen depletion gaps, and makes it easier to sustain endurance without breath-holding. ## Full Transcript — Download SRT & Markdown 00:10 Speaker A Good day, dear friends. I’ve received many requests to break down breathing for the long cycle. Today, using my 28kg kettlebell training as an example, I’ll show you how it’s done. The sponsor of today’s project is my online kettlebell sports school. There, 00:29 Speaker A you can find kettlebell training programs for any skill level. The first course is for beginners and people just wanting to try kettlebell training. The second course is for athletes preparing for competitions. In it, we cover the secrets of kettlebell training in 00:47 Speaker A detail. The third course is for instructors and coaches looking to improve their qualifications. Here, we study the theory and methodology of physical culture. We also cover training with kettlebells and other free weights. So, let’s cover the general rules of breathing. First, your 01:06 Speaker A breathing must never stop. Second, breathing must be cyclical. The third rule: if possible, breathing should be frequent and shallow. The fourth rule: avoid deep exhales and pauses. Fifth, breathing must be rhythmic. Any pause, even a brief one, should only occur 01:29 Speaker A when absolutely necessary. The sixth rule: when the chest cavity expands, you inhale. When the chest cavity is compressed, you exhale. The seventh rule: the depth of your breathing must match the oxygen required by your muscles. So, let's go in order. The 01:52 Speaker A first rule is cyclical breathing. What is that? It means the inhale is roughly equal to the exhale, with no pauses in between. It is especially hard to avoid pauses when working with heavy equipment. Due to high tension and 02:14 Speaker A power output, we hold our breath to increase force during exertion. That’s why in any endurance exercise, the duration of your effort should be minimized. 02:31 Speaker A This prevents breath-holding and allows the athlete to keep a rhythmic, cyclical pace. In other words, the inhale equals the exhale. During exercise, breathing should be frequent and shallow. This ensures a steady rhythm. It’s easier to maintain rhythm when you perform 02:55 Speaker A frequent and shallow cycles of respiratory contractions. It’s easier to keep oxygen levels constant in the lungs, delivering a stable supply to tissues. 03:09 Speaker A Shallow breathing helps avoid deep exhales, preventing oxygen depletion gaps. This leads to the fourth rule: do not perform deep exhales. It’s better to take a deep inhale than a deep exhale. When you feel overwhelmed and your breathing becomes heavy, take a 03:33 Speaker A deep breath, and you will feel a little bit better. Kettlebell work has a special feature. Inhales are performed when the chest expands, meaning during the effort, whereas it’s usually said that you inhale when lowering the weight and exhale 03:58 Speaker A during the effort. This is due to a slight optical illusion. In fact, the inhale of the main powerful effort is already ending when the inhale occurs and the phase of following the weights begins, that is, the flight phase. It 04:16 Speaker A is exactly in this phase that our unfortunate inhale occurs. The rib cage expands and contracts, thereby allowing you to keep the body line and arms close, avoiding overloading the back muscles, as well as the injury-prone hunched position. Simply put, the 04:36 Speaker A initial arch in the back is achieved by a deep inhale, and during the follow-through, we take a deep exhale. To maintain the arm line, we must ensure that the direction of breathing is also correct. By doing so, we bring the arm closer to the body and 04:55 Speaker A prevent additional strain on the back. And now, the main rule. The change in breathing direction is performed at the moment of maximum ground reaction force, maximum effort. What are these positions? The vertical position of the arms during the clean. When we start to 05:15 Speaker A pull, the moment we begin pulling the kettlebells to the chest, as well as the moment of the start of the push during the jerk. The change also occurs during the second dip during the jerk, as well as when absorbing the 05:29 Speaker A kettlebells with the legs during the clean. During the clean, at the moment of receiving the bells and finishing the leg braking before the free-fall braking phase of the bells during the work, other extra inhales and exhales are possible. Following the seventh rule of 05:48 Speaker A breathing, when you need more oxygen, you start to breathe more frequently. This is the moment when the kettlebells hang in the low position, as well as in the position of holding the bells overhead. You have the opportunity to take an additional extra 06:05 Speaker A inhale and exhale. Don't forget to like the video, subscribe to the channel, and we will tell you a lot more interesting things about functional training and kettlebell workouts, as well as athlete preparation. And if you have already decided to try kettlebell 06:21 Speaker A training for yourself, then Ivan Denisov's online school is just for you. We will teach you how to train correctly and safely with kettlebells and other equipment. We will make the kettlebell your indispensable companion and assistant in preparing and building 06:37 Speaker A your body. Thank you for your attention. This was Ivan Denisov. An. Well, Topics: kettlebell training long cycle breathing breathing techniques Ivan Denisov kettlebell sports school functional training endurance breathing rhythmic breathing kettlebell clean and jerk athlete preparation --- This is the markdown twin of https://sozai.app/transcript/breathing-rules-long-cycle-ivan-denisov/ — the same content, without the markup. Published by SozAI (https://sozai.app). Reuse and quotation are allowed with attribution and a link back. Machine-readable index: https://sozai.app/llms.txt · data API: https://sozai.app/api/