What anaerobic exercises are suitable for the gym?
1, weightlifting
"Weightlifting" is the first anaerobic exercise recommended by Bian Xiao. In fact, "weightlifting" is also a good exercise for women, which can tighten the skin and slim down. Your goal is not necessarily to lose weight. In fact, when you start lifting weights, you may gain a little weight first, but don't be afraid, because you are adding muscles, and the weight of muscles exceeds the fat you consume.
Step 2 push-ups
The second anaerobic exercise suitable for the gym is push-ups. The correct way to do push-ups is to hold your hands on the ground, hold your feet on the ground, straighten your legs, bend your elbows, lean forward, straighten your elbows and stand up. Keep your body straight during the process and don't collapse.
3. Dumbbell exercises
The third anaerobic exercise suitable for the gym is dumbbell exercise. The key point of the exercise is to hold a bottle of mineral water filled with water or a 1~3 kg lightweight dumbbell in one hand, bend your elbows at right angles, and lift the mineral water horizontally to the front of your body before putting it down. Repeat the action at least 20 times, the faster the speed, the better the effect.
What are the precautions for doing anaerobic exercise?
Anaerobic exercise has obvious weight loss effect, so women who want to lose weight may wish to do more anaerobic exercise, but when doing exercise, they also need to pay attention to some special matters, as follows:
1, step by step. In fact, any sport is the same. You can't rush for success and practice blindly. Instead, we should make a fitness plan according to our physical limits, and then gradually improve the training intensity according to the fitness plan. The intensity of training can only be deepened gradually, otherwise you will be injured, and you can't challenge the limits of your body at the beginning, which will easily make you exhausted and affect your normal life in the future.
2. combine work and rest. After anaerobic exercise, the body will feel particularly sore and last for a long time. At this time, it needs a full rest. Anaerobic exercise is easy to cause exercise fatigue. This kind of exercise hurts the heart the most, so we must pay attention to it.
3. During anaerobic exercise, we must pay attention to shortness of breath, dyspnea and chest tightness, which all indicate that the heart or lung function of the practitioner is poor, so we should stop exercising immediately and check it in time to find out the reasons. If only the exercise intensity is high, you need to adjust the training intensity.
Anaerobic exercise is a common fitness method in gymnasiums, which has many benefits to human body, but it should also be noted that anaerobic exercise is more powerful than aerobic exercise, so there will be some fatigue after completion. When doing anaerobic exercise, you also need to be careful not to be too impatient and take your time, which will have the best effect.