What anaerobic exercises are suitable for girls?
1, what anaerobic exercises are suitable for girls?
1. 1, Squat: This is a relatively basic and simplest posture. If you feel that unarmed training is a bit monotonous and don't like large and bulky equipment, you can lift mineral water or other simple objects with both hands to increase the pressure of training. If you don't like it, you can squat with your bare hands, which doesn't affect it.
1.2, Step Squat: In addition to the most basic squat, there are also step squats, which can exercise the muscles on the back of the thigh and make your hips look better.
1.3, Waiba Squat: Although Waiba is extremely ugly, it has a very good effect on training girls' inner thigh muscles.
2. The difference between aerobic exercise and anaerobic exercise
Aerobic exercise refers to the exercise carried out by the human body under the condition of sufficient oxygen. The energy supply of the body mainly comes from the aerobic metabolism of fat. Common aerobic exercises include jogging, cycling and swimming. Aerobic exercise can not only strengthen the body, but also enhance the vital capacity and heart function.
If we engage in strenuous exercise, such as 100-meter sprint, push-ups, weight lifting, etc. Aerobic metabolism can't meet the energy needed by the body. At this time, the sugar in the body will undergo anaerobic metabolism to produce a lot of energy to meet the needs of physical exercise. This is anaerobic exercise.
Knowing the difference between aerobic exercise and anaerobic exercise is very helpful to choose aerobic exercise or anaerobic exercise. If you exercise to lose weight, you should undoubtedly choose aerobic exercise, otherwise everything will be in vain, because anaerobic exercise does not consume fat. But anaerobic exercise can improve the body's working ability, shape muscle lines and increase muscle strength. For the sake of physical beauty, it is suggested to combine aerobic exercise with anaerobic exercise.
3. Disadvantages of anaerobic exercise
Anaerobic exercise refers to the rapid and vigorous 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 makes the body produce too much lactic acid, which leads to muscle fatigue, muscle soreness and shortness of breath after exercise. Common anaerobic sports are: running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training and so on.
Cat stretching relaxes the cat stretching in shoulder and neck yoga, just like a kitten stretching its limbs. First of all, men should kneel on their knees, sit on their heels, stretch their arms forward, touch the ground with their palms, and keep their hips as still as possible. Hold for 15 seconds, then slowly relax and restore the upper body to upright position. This action can stretch the arms, shoulders and back, relieve numbness caused by fatigue work, and avoid pathological changes in the shoulders and neck due to excessive tension.
Do you lose weight by anaerobic exercise?
Generally speaking, jogging belongs to aerobic exercise, but when the running speed is fast, the human body is in a state of hypoxia, and the metabolic pattern of the human body will change. Running is an anaerobic exercise.
Aerobic or anaerobic, mainly according to the way of substance metabolism in the human body during exercise. When doing aerobic exercise, the human body adopts the metabolic mode of aerobic decomposition. During exercise, the human body is in an oxygen-enriched environment, consuming sugar, fat and amino acids, and generating the energy needed by the body. In anaerobic exercise, sugar mainly consumes energy, not fat and protein.
From the sports characteristics, the intensity of aerobic exercise is low and can last for a long time. However, the intensity of anaerobic exercise is high and the duration is not long, which is easy to make muscles tired and sore.
Both aerobic exercise and anaerobic exercise are beneficial to lose weight, and aerobic exercise is better from the point of view of fat reduction effect. During exercise, aerobic exercise consumes a lot of fat, while anaerobic exercise consumes most of sugar.
Muscle enhancement method of anaerobic exercise
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.