What are the top ten anaerobic exercises? Nowadays, more and more people like to do some sports in their spare time after work or on weekends, but people often come into contact with some aerobic sports such as games and yoga. Here are the top ten anaerobic exercises.

What are the top ten anaerobic exercises 1 1? 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 relaxed exercise, and exhale during strength enhancement and active exercise.

2, legs squat, legs squat to exercise quadriceps, hamstrings and glutes. At the beginning, don't have any resistance to perfect your shape and get flexibility and proper stretching. Be sure to complete these movements under the guidance of the observer or the correct guidance, and don't gain weight until your movements are completed.

3, dumbbell/barbell pressing, pressing includes a passive stage to reduce your weight and an active stage to push it away. These exercises exercise your chest, shoulders, back and triceps.

4. Pull down horizontally. This exercise requires pulleys and cables to exercise your back, shoulders, arms and abdominal muscles.

5. Pull-ups Pull-ups exercise the back, shoulders, biceps brachii, forearms and chest muscles. They are also committed to strengthening the core of upright spine and external oblique muscle.

6. Push-ups also help to strengthen your core strength and shape your chest, shoulders, arms and back.

7. Strength sprint: add an anaerobic part on the basis of aerobic running, walking, cycling or swimming, and exercise strength and overall endurance at the highest speed of 30 to 60 seconds.

8. Skipping rope with pepper is an action to exercise strength, burn fat and improve coordination at the speed of skipping rope. When there is no rope, try to jump as high as possible from the squatting position, or put your knees on your chest when standing.

9, sit-ups, abdominal sit-ups can enhance core strength, while flattening your abdomen. In order to get the benefits of anaerobic, they were quickly executed to the point of failure.

10, punch and kick, develop your daily punching and kicking into a punch or speed bag, and improve your balance and coordination ability.

What are the top ten anaerobic exercises? 2 1. Squat:

Squat is known as the "king of strength training", and many fitness movements will be combined with squat movements. Squat seems to exercise the lower body, but it can actually exercise the strength of the whole body. Squatting can effectively stimulate gluteus maximus and skeletal muscle.

2. Russian twist:

Russian waist twisting is a classic exercise method for waist and abdomen, which is mainly aimed at the oblique muscles inside and outside the abdomen, which is often called mermaid line. Focus on the abdominal muscles, tighten the abdominal muscles, and twist your body to the right while your waist and abdomen contract until your arms are parallel to the ground, while exhaling. Keep the abdominal muscles contracting continuously, and then return to the starting position. Then move to the other side and do the same on the right.

Step 3 sit-ups

Sit-ups should be regarded as anaerobic exercise that girls practice more. After all, many schools count sit-ups as exam subjects. Girls often do sit-ups, which can enhance the strength of abdominal muscles, help reduce abdominal fat, prevent constipation, and help prevent gynecological diseases.

4, flat support

Plate support should also be regarded as a popular non-instrumental exercise in anaerobic exercise. Although it is simple, it can help strengthen core muscles, improve the body's basal metabolic rate and reduce the risk of back and spine injuries.

5. Roll your stomach

Abdominal distension is one of the less difficult exercises in anaerobic exercise, which is suitable for girls and can help reduce abdominal fat. Long-term persistence can develop beautiful vest lines and even abdominal muscles.

What are the top ten anaerobic exercises? 3 Precautions for anaerobic exercise 1. Exercise should choose moderate intensity exercise, that is, keep the heart rate at 60-70% of the highest heart rate during exercise (the highest heart rate =220- age). When the intensity is too high, the energy consumed is mainly sugar, and the ability of muscle to oxidize fat is low; The load is too small, and the body's calorie consumption is insufficient, which can't achieve the purpose of losing weight.

Precautions for anaerobic exercise II. In moderate intensity exercise, the exercise time should be long enough, and generally each exercise should not be less than 30 minutes. In moderate-intensity exercise, the body does not use fat as energy immediately at the beginning. Because fat is released from the fat bank, it takes some time to transport it to the muscle, at least 20 minutes. Exercise patterns can be determined according to your own conditions, hobbies and interests, such as walking, jogging, disco, ballroom dancing and swimming.

Precautions for anaerobic exercise 3. The storage and utilization of fat is a dynamic balance, so you should always take part in sports and never do it once and for all. Weight loss exercise should be carried out every day without interruption.

Precautions for anaerobic exercise Fourth, appropriately increase strength training. Studies show that with the increase of age, the resting metabolic rate (RMR) of human body will decrease year by year at the rate of L-3%, and the decrease of RMR is largely attributed to the decrease of lean body mass (LBW). However, the decline of RMR level and low birth weight content is related to insufficient exercise. This is also the basic reason why many people begin to gain weight after middle age.