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 produces too much lactic acid in the body, which leads to muscle fatigue and won't last long. I feel muscle pain and shortness of breath after exercise.

The recovery period of muscle is 48 ~ 72 hours, so it is ineffective to continue to exercise the same muscle before the muscle is fully recovered, but it will affect the exercise effect. Generally, small muscles and large muscles participate in sports at the same time. In this case, it is best to exercise the muscles involved in sports on the same day. The number and frequency of groups are required. 3 ~ 4 groups of major muscles, 6 ~ 18 times, 3 ~ 4 movements, 2 ~ 3 groups of minor muscles, 8 ~ 12 times, 2 ~ 3 movements. The main muscles include: pectoral muscle, latissimus dorsi muscle, abdominal muscle and leg. At the beginning of training, we should reduce the weight and increase the quantity appropriately. The number of exercises in each group refers to the number of times that can be completed at one time. For example, if you can do 30 push-ups in one breath, and each group can only do 8 ~ 12 as required, then you need to bear a heavy burden on your body, so that you can't do 30, and you can only do 8 ~ 12 at most. Rest for 60 ~ 90 seconds for each group, and rest for 2 ~ 3 minutes for each movement. A total amount of exercise should be 45 ~ 60 minutes, not more than 90 minutes. Warm up for 5 ~ 10 minutes before exercise, and supplement 100 grams of food (1 one skim bread and 1 ~ 2 egg whites) within/kloc-0 ~ 30 minutes after exercise.

Chest and triceps:

Push-ups should be controlled at 8 ~ 12 according to the requirements of muscle training. The pectoral muscles are divided into upper, middle and lower sides; Medial, medial and lateral.

Upper side of chest: inclined upward (head high and feet low, body at 30 ~ 40 degrees with the ground)

Mid-chest: supine (body parallel to the ground)

Lower side of the chest: inclined downward (head low and feet high, body 30 ~ 40 degrees off the ground).

Chest: Strengthen triceps training in a narrow distance (hands are narrower than shoulders).

Mid-chest: constant distance (hands supporting the ground is equal to shoulders)

Chest: wide distance (the width of both hands is shoulder width)

One-day training plan: 3 ~ 4 groups in prone position, 8 ~ 12 times in each group; 2 ~ 3 groups, 8 ~ 12 times in each group; 2 ~ 3 groups, each group 8 ~ 65438 02 times. In the initial stage, the support distance is not considered, and the constant distance is adopted. Dumbbell (plastic bottle filled with water) 3 ~ 4 groups of birds, 8 ~ 12 in each group. At the same time, refer to dumbbells to train triceps posture.

Latissimus dorsi, biceps, forearm:

One-day training plan: sit-ups and pull-ups: (without horizontal bar) You need two stools with a wooden stick in the middle. Hold your hands shoulder-width on the stick, focus on the latissimus dorsi and biceps, and keep your chest close to the stick. Properly adjust the quantity to 8 ~ 12 times in each group and 3 ~ 4 groups. Hold the wooden stick in both hands, and do 2 ~ 3 groups of wide distance and narrow distance, 8 ~ 12 times in each group. Dumbbells (plastic bottles filled with water can be used instead) bend over and row for 3-4 groups, 8- 12 times in each group. At the same time, refer to dumbbells to train triceps posture.

Deltoid, trapezius and abdominal muscles:

One-day training plan: sit-ups, thigh bending 45 degrees, body and thigh at 90 degrees. 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. Each group 10 ~ 12, 3 ~ 4 groups. Then do sit-ups, grab the handrail with both hands, and tie heavy objects on your legs, the same number of times and groups. When doing sideways, the weight is slightly reduced, and bending down can exercise the back muscles. Other muscle action training postures.

Leg muscles: The load-bearing mode is slightly changed, and the posture is similar.

Summary: It would be better if there were horizontal bars and dumbbells. Horizontal bar training method:

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 is an essential equipment for fitness, and its function can replace many kinds of equipment. Generally, a pair of dumbbells is about 60 kg.

Time period selection:

1. in the morning: eat100g of digestible food and a little milk 30-60 minutes before exercise.

2. Morning exercise: Exercise for one and a half hours after breakfast.

3. Afternoon: Start 2 hours after lunch or 2 hours before dinner, and eat 100g digestible food 30 ~ 60 minutes before exercise.

4. Evening session: one and a half hours after dinner and one hour before going to bed after exercise.

Don't read so much, it's useless. I practiced it myself.

To put it bluntly, forget it if you don't insist or have no perseverance.

Mainly dumbbells, but do aerobic exercise (such as running and cycling) before and after practice.

I can't give you an example of which muscle you want to exercise. Anyway, you have to stick to it. Even if you practice every day, you should practice for about half a year and be mentally prepared.

There is also food, eat more eggs, beef and vegetables. Pork is the most useless and not as delicious as beef. I basically stop eating pork. Eat more if you are thin, and save meat if you are fat.