Anaerobic exercise: muscle building, strength building, etc.
Common anaerobic sports are: running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training and so on.
Anaerobic exercise refers to the high-speed and intense exercise of muscles in the state of "hypoxia". Anaerobic exercise is mostly an exercise with high load intensity and strong instantaneity, which is difficult to last and the time for fatigue elimination is slow. The biggest feature of anaerobic exercise is that the oxygen intake during exercise is very low. Because the speed is too fast and the explosive force is too strong, the sugar in the human body cannot be decomposed by oxygen, so we have to rely on "anaerobic energy supply". This kind of exercise makes the body produce too much lactic acid, which leads to muscle fatigue, muscle soreness and shortness of breath after exercise.
Strengthen muscle sit-ups and push-ups;
Sit-ups, the thighs are bent at 45 degrees, and the body is at 90 degrees with the thighs. Hook an object with your feet, hold your head with your hands, and grab a heavy object. When the abdomen contracts, the body makes a 90-degree angle with the ground, so that the abdominal muscles are always in a state of tension. Weight control can do 10- 12 sit-ups at most in our group. Do 3-4 groups, each group has a rest 1-2 minutes. Then do leg press, grab the handrail with both hands, and tie heavy objects on your legs, the number of times and the number of groups are the same. When doing sideways, the weight is slightly reduced, and bending down can exercise the back muscles.
Push-up posture, flat body, upward tilt, downward tilt, wide distance, middle distance, narrow distance, different postures have different muscle positions, and chest muscles are divided into upper, middle, lower, inner, middle and outer crawling positions. Practice the outside of the chest at a wide distance, and practice the upper part of the chest by leaning on your arm. In the same group, the maximum load can only be 10- 12. If the limit cannot be reached, groups 3-4 can lose weight.
Horizontal bar muscle training method: the horizontal bar can do pull-ups, and the muscle groups of forehand and backhand exercise are somewhat different. Forehand training can mainly stimulate the muscles of forearm, backhand can stimulate biceps brachii, lateral latissimus dorsi can be exercised by hugging at a wider distance, and medial latissimus dorsi can be exercised at a narrower distance.
The horizontal bar can do pull-ups, leg lifts with straight arms, foot bending, somersault, forehand and backhand bars, upside down and many other sports. Generally, you can practice chest, back, abdomen, upper arm, forearm and other parts. The quantity is the same as above.
Dumbbell muscle training method: Dumbbell can exercise biceps, triceps and deltoid muscles. Biceps, dumbbells, two hands or one hand bending 8- 12 times 2-3 groups. Triceps, dumbbells sitting in front of the neck and behind the neck (both hands can be used) 8- 12 times 2-3 group, dumbbells bending elbow 8- 12 times 2-3 group. Deltoid muscle, dumbbell sitting in front or behind the neck, 10- 12 times, 2-3 groups, dumbbell lifting forward, side lifting, leaning over to row or flat lifting, each 12 times.
Warm up for 5- 10 minutes before exercise. Choose your own sport. You can build beautiful muscles without fitness equipment. The exerciser should have a correct attitude, correct movements and light weight. Exercise for 45-60 minutes at a time, not more than 90 minutes. It is important to exercise 3-4 times a week.
The number of times mentioned in this article refers to the actions that an individual can complete at one time. For example, you can do 30 push-ups at a time, and you can only do 10 or 12 with some weight on your back, which is a set of actions. Then rest for 1-2 minutes before doing the next group. Rest between groups 1-2 minutes, rest between actions for 3-5 minutes.