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How To Breathe Properly When Running: One of the most essential points to bear in mind when running is how to breathe properly. We should ensure that our lungs receive sufficient air during this activity. This video reminds us that to do this, we need to breathe through both our mouth and our nose, not just one but both.
本期节目：跑步时要记住最重要的一点就是选择适当的呼吸方式，以确保吸入足够的氧气。本期视频汇告诉我们，需要用嘴和鼻子同时呼吸，而不是只用一个。
Hi. My name is Richardo Macedo, Im a personal trainer from R Fitness in Kensignton. I'm here today, I'm going to give you some good tips and show you how to do some exercise, a few guidelines how to do it and how not to do it.
大家好，我叫麦克瑟多是一名健身教练。今天我将带来我的一些运动心得，关于哪些应该做，哪些不应该做。
We are based in Kensington, London, 62 Penbrook Road, W8. You can find us on the web atwww.r-fitness.co.uk. Let's get down to the exercise and let me show you some new things.
我们现在在伦敦肯辛顿62号公路西八区，你也可以访问我们的网站。现在来看看今天的运动，让我告诉你一些新的玩意儿。
Hey, we are back. One question everybody keeps on asking: How do I breathe when I run? Simple. A lot of people think you should breathe in through your nose and breathe out through your mouth.
欢迎回来。好多人一直在问我跑步时如何呼吸。这很简单。好多人都认为应该通过鼻子吸气，而用嘴巴呼气。
That's not true. When you run, your muscles need oxygen, so you need to allow the air to enter through both. Through your nose and through your mouth.
实际上这样并不对。跑步时肌肉需要氧气，所以你要通过嘴巴和鼻子两个途径吸入空气。
The more oxygen you take, the more oxygen your muscles get in, so the better your performance. And simply, your nose cannot deliver enough oxygen to your muscles. So your legs, in order to move, needs to breathe, needs air, needs oxygen, needs fuel.
吸入的空气越多，氧气也就越多，跑步也就更容易。显而易见的是，只凭鼻子呼吸，氧气会不够用，所以当你想跑的更好时，就需要呼吸，需要更多的氧气，需要更多的能量。
So therefore, you need to use both. When you are breathing, when you're running, try to use your diaphragm, in other words, your belly. So deep breaths in your belly, like inhale, for there it is going to allow you to perform better.
因此，需要“双呼吸”。在跑步时试着用腹部呼吸。腹部的深呼吸也能让你在跑步中有更好的表现。
If you take a deep breath using your lungs, your chest, it's not going to be enough. So the right way to breathe is using your diaphragm. A lot of the top athletes on those days, they are doing like pilates because there works the cord and works the breathing, the internal organs.
如果用肺部深呼吸，会略显不足。所以正确的方法是使用腹部呼吸。目前许多顶尖的运动员都做普拉提之类的运动，以提升身体机能获得氧气的能力。
So it's been proven by top runners to improve the breathing and then improve their performance. That's very simple, I hope you got all that and may I see you run some day in the park. See you soon.
所以这个方法已经被顶尖运动员证实了，确实有效。这也是很简单的方法。希望对你们有所帮助，也许哪一天就能在公园见到你们，再见。
Thanks for watching video How To Breathe Properly When Running
谢谢收看本期“跑步呼吸法”教程，我们下期节目再见。
