Hello, everyone, what is indispensable in the process of fitness is the content of strength training. If you want to make better progress in muscle, you need to achieve it through anaerobic training. The following is the anaerobic training we can do at home. 1 elastic belt did all four movements.

It is also a good choice to exercise in our comfortable home. Compared with going to the gym to get a card, we not only need a lot more expenses. And on the way to the gym, it takes a lot of time to prepare and hurry.

So if we can do some simple training at home, it will not only bring us some training effects, but also save the time and money mentioned above, then it will not be difficult to use our brains to make this idea come true.

For beginners, that is, those who have not received systematic fitness training, a moderate-intensity elastic belt can bring us good resistance training. Of course, if you have trained before, it is good to recover.

Also pay attention to the choice of elastic band. You can choose according to the weight of the dumbbell you hold during normal exercise. If you haven't used it yet, it is recommended to prepare more, so as to achieve the effect of step-by-step training, because we need to constantly increase the resistance of training.

Then, the following four movements can make us realize anaerobic training at home, and it is not difficult to learn. If you can cooperate with aerobic training and a balanced diet, the effect will be even more unexpected.

Action 1: elastic belt lunges and bends.

This is the most basic usage of elastic belt, to exercise the movements at both ends of our arms, which requires a more stable lunge.

First of all, we firmly hold the two ends of elastic belt in our hands, step on the middle part of it with our front feet, and then make a lunge posture, with our big arms attached to our sides, and then don't move until our elbows are stable, and then repeat the contraction of both ends to pull elastic belt up. Each group completed 15 times. Shortening the length of elastic belt will increase the difficulty.

Action 2: elastic belt's side lift

Then the last movement makes our arms tighter. This movement can beautify our shoulders and exercise our deltoid muscles.

First step on elastic belt, grab both ends and stand upright. Then, lift your arms from your sides and from your sides. Keep your arm straight during this process and slowly lower it until it is slightly above the water. Each group completed about fifteen times, one * * *, a total of three groups.

Action 3: elastic belt squats.

In addition to our upper body, lower limbs are also worth exercising, so squat movements are of course indispensable.

Before doing this action, we need to tie elastic belt slightly above the knee, then put our hands together in front of us, spread our legs to one side and take a step, then complete a squat, then put our legs together and repeat it for about ten times, in three groups.

Action 4: elastic belt pulls hard.

There are many parts to be exercised in hard drawing, so you can't let them go. Before we do it, we will fix elastic belt under our feet, then grab both hands at the same time, bend back straight, and then return to the standing state to pull elastic belt up, and repeat it ten times.