2. Flat support is a simple anaerobic exercise, which does not need venues and equipment, and is suitable for home use. Its action is very similar to push-ups, which can exercise abdominal muscles and core muscles well. Train 4 groups at a time, each group is 60 seconds, and train 4 groups at a time. Pay attention to treat different people differently in the process of practice. Plate support is a very effective exercise method, which can help us to exercise core muscles and improve the stability of the body.
3. Push-ups are a common anaerobic exercise, suitable for doing at home. It can exercise the strength of upper limbs and waist and abdomen, and greatly improve the strength of upper limbs and waist and abdomen. The exercise method of push-ups is very simple, and basically everyone can do it. After completing the basic push-ups, you can upgrade the push-ups to do some more difficult push-ups, and these service guns can be easily completed at home without any tools. Push-ups in each group 10-20 times can be a good exercise. If you persist for a long time, your physical fitness will also go up.
4. Abdominal rolling is a simple anaerobic exercise, which can exercise waist and abdominal muscles. The main points of action are flat abdomen, hands crossed on chest or beside ears, shoulders and abdomen sinking, chin slightly retracted. Up to the shoulder blades off the ground, your waist is fixed, down to the shoulder blades lying flat on the ground, exhaling upwards and inhaling downwards, one at a time, 20 in a group. Be careful not to put your hands on your head. The standard practice is to cross your hands on your chest or beside your ears, sink your shoulders and abdomen, and slightly retract your chin until your shoulder blades leave the ground and your waist is fixed, until your shoulder blades are flat on the ground, exhale upwards and inhale downwards, one at a time. Belly rolling can be done alone or in combination with other exercises such as yoga.
Dumbbell exercise is an aerobic exercise, which can be carried out at home by combining dumbbell exercise with weight loss. The key point of action is to hold bottled mineral water or lightweight dumbbells with one hand, bend the elbows at right angles, lift the dumbbells to the front of your body and then put them down, and repeat the action for at least 20 times. The faster the speed, the better the effect. Doing slimming exercise with small dumbbells can improve the synthesis of protein in the body, increase muscle mass and improve basal metabolism. This exercise can be done without going out, but it needs a bottle of mineral water filled with water or a heavy dumbbell.
6. Sit-ups are a simple and effective anaerobic exercise, which can exercise abdominal muscles. The specific operation steps are as follows: lie flat on the ground, put your hands on your chest or behind your head, and then start to lift your head and upper body off the ground slowly, and lift your body off the ground slowly. Pay attention to keep your waist and abdomen strong, and don't lean forward too much to avoid leaning forward too much. Repeat this action, but be careful not to be too tired. In addition, sit-ups can increase core strength and flatten the abdomen.
7. Alternate leg lifting on your back is a simple and easy anaerobic exercise. You can exercise leg muscles by repeating it left and right 15-20 times. In addition, supine leg stretching is also an anaerobic exercise, which can exercise leg muscles. When practicing, you can choose a group of 20-30 times and conduct 3 groups every day. If you feel that your sports foundation is not enough, you can start with one group and gradually increase the number of groups. This kind of exercise can be done at home without going to the gym, which is very convenient.
8. Running is the most common exercise in aerobic and anaerobic exercise, which can improve cardiopulmonary function and enhance physical fitness. From the sports point of view, sprinting can make people sweat a lot and lose weight. Because these events mainly consume creatine phosphate and adenosine triphosphate, running needs to be persisted. In addition, running is also an anaerobic exercise, which can make people consume a lot of fat in a short time, but it needs persistence to achieve the effect. In a word, running is a simple and easy anaerobic exercise, which can be carried out at home without much equipment and space, and is suitable for most people.
9. Squatting against the wall is an anaerobic exercise, which is suitable for girls who usually sit in the office with little exercise and weak legs. As long as there is a wall, you can stand up and rest for about 30 seconds. In addition, there are other recommended anaerobic exercises, such as push-ups, flat support, squat, supine hip bridge, prone swallowing and so on. You can do 2~4 actions at a time, and each action has 2~4 groups, with 8~ 12 actions in each group.
10. Anaerobic muscle-building exercises include sit-ups, push-ups, plate support, bench press, abdominal roll-ups and so on. It can effectively increase abdominal muscles and increase the proportion of body muscles. These sports do not need equipment and are friendly to beginners. Except for the basic gymnastics mat and belly curler, you don't need any equipment and it won't take up space. In addition, muscle strength exercise is also an important part of muscle-building anaerobic exercise, including push-ups, flat support, squat, squatting against the wall, supine hip bridge, prone swallowing and so on. You can do 2~4 actions at a time, and each action has 2~4 groups, with 8~ 12 actions in each group.
1 1. supine belly rolling is a simple anaerobic exercise, which is the basic action to practice abdominal muscles. The difficulty is low and easy to master, which is suitable for beginners to start training. Do 10-20 times each time, which can effectively exercise abdominal muscles. If you keep practicing, the effect of abdominal muscles will gradually improve. As a part of family fitness training, supine belly rolling can help family members keep healthy and keep fit.
12. Long jump is a simple and easy anaerobic exercise, which can effectively consume physical strength. This kind of exercise has a large range and needs intensive practice, which can improve energy and muscle strength. The technical links of long jump include run-up, take-off, flying and landing, in which the take-off moment needs strong explosive force and speed. Whether it is a fast long jump or a standing long jump, the take-off moment needs strong explosive force and speed. In long jump at home, you can choose some simple actions, such as run-up, take-off, flying and landing, to reduce training time and consume physical strength.