Ten simple anaerobic exercises are weight training, squat leg, dumbbell/barbell press, side pull-down, pull-ups, push-ups, strength sprint, high jump, sit-ups and punching/kicking.

1, weight training

Weight training can be said to be the most popular form of anaerobic exercise and the fastest way to increase muscle mass. It is necessary to correctly cooperate with the target muscle group in the right form to avoid injury. Lift and put down heavy objects in a smooth and smooth motion, instead of twitching and arching your back quickly. Inhale during passive or relaxing exercise, build strength and exhale during active exercise.

Step 2 get down on your legs

Leg squat exercises quadriceps, hamstrings and glutes. At the beginning, don't have any resistance to improve the shape, get elasticity and appropriate extension. Be sure to complete these actions under the guidance of the observer or the correct guidance, and don't gain weight before the action is completed.

3. Horizontal drop-down

This sport requires pulleys and cables to exercise the muscles of the back, shoulders, arms and abdomen. Anaerobic exercise does not need to increase muscle mass. You can also do some anaerobic exercise to increase strength and coordination and cultivate a stronger core.

4. Power sprint

Add an anaerobic part to aerobic running, walking, cycling or swimming, and exercise strength and overall endurance at the highest speed of 30 to 60 seconds.

5. Sit-ups

Abdominal sit-ups can strengthen the core strength and flatten the abdomen. In order to get the benefits of anaerobic, they were quickly executed to the point of failure.