Let me post some basic concepts for you first:
aerobic exercise
Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. That is to say, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Simply put, it refers to any rhythmic exercise with a long time (about 15 minutes or more) and moderate or above intensity (75% to 85% of the maximum heart rate). Whether it is "aerobic exercise" is measured by heart rate. Exercise with heart rate 150 beats/min is aerobic exercise, because blood can supply enough oxygen to myocardium at this time; So it is characterized by low intensity, fast pace and long duration.
anaerobic exercise
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 makes the body produce too much lactic acid, which leads to muscle fatigue, muscle soreness and shortness of breath after exercise. If you want to make your body stronger, you can go to the gym to take part in anaerobic exercise. However, when exercising, it is best to listen to the guidance of the coach and choose a training plan that suits you.
Common anaerobic sports are: running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training and so on.
Based on this, analyze the problems you mentioned:
Squat for 30 minutes. If you exercise under your own weight, it can be regarded as aerobic exercise. If you exercise under moderate or even heavy weight (there should be a rest in the middle), this is anaerobic exercise.
The same is true of sit-ups, because weight can also be done. I can do sit-ups for 20 minutes without load, and the feeling at that time is aerobic exercise.
The third question, according to the aerobic exercise above, does not necessarily refer to the whole body exercise.
Is squat aerobic or anaerobic?
Squat for 30 minutes. If you exercise under your own weight, it can be regarded as aerobic exercise. If you exercise under moderate or even heavy weight (there should be a rest in the middle), this is anaerobic exercise.
The same is true of sit-ups, because weight can also be done. I can do sit-ups for 20 minutes without load, and the feeling at that time is aerobic exercise.
Is squat aerobic or anaerobic? Is squat aerobic? Squat is anaerobic.
It is anaerobic exercise, but it can be combined with breathing to become aerobic. The definition of aerobic exercise is that you need to keep breathing while doing exercise, but it doesn't affect your normal speech.
Is Squat Aerobic Exercise? Is squat anaerobic exercise?
Squat is an anaerobic exercise, just like training equipment. It can help people practice first, know their physical fitness, then calculate the daily training volume, and then gradually increase the load.
Aerobic exercise or anaerobic exercise can better build muscles.
In fact, it is difficult to exercise muscles, which is easier said than done.
Three magic weapons: squat, bench press and hard pull. These three tricks are simple! These three tricks can make you exercise your whole body muscles.
But the hard part is behind. These three best tools are not dumbbells but barbells! How to overcome this difficulty depends on your own conditions. The hardest thing is perseverance. As for these three methods, I won't go into details, because there are many online videos, and I don't understand them. Let me do it, that is, "there are too many books to describe" (not to describe the crime, I just describe it more).
In fact, as the brother said before, don't pursue that number. What10,20, 100 is useless. To pursue feelings, you have to lift the dumbbell until you can't lift one, then relax and rest for about 5 minutes, lift it again, then lift it until you can't lift one, and then relax and rest. But remember not to fish for three days and dry the net for two days. Four or five days a week, rest 1, 2 days. Not to scare you. If you don't exercise your muscles for three or four days in a row, your previous efforts will be in vain (I don't want to scare you). Remember not to chase your birds, sit-ups, push-ups and so on. Never mind that number until you bite the bullet and can't sit down. Maybe one day you will find that you can easily do hundreds of such actions ~ and don't be afraid of pain, because when you are in pain, your muscles are growing. If one day you feel that you have done a lot of movements and your limbs have not felt anything for a long time, then you will gain weight.
Moreover, lifting dumbbells is also very particular. For example, if you lift fast, your weight is small, which is the speed of movement, and if you lift slowly, your weight is large, which is the intensity of movement.
Eating is also important. I suggest you don't buy any protein powder or muscle powder. Those are for professional bodybuilders, and they are also very expensive. More than RMB 65,438+0,000 a month. Of course, local markets are different, and buying these depends on the brand. Not all brands are necessarily effective (personal experience). If you supplement nutrition, you can eat normally, but you should eat more meals in small quantities and eat more fruits and vegetables.
Personally, I suggest you look at the VCD and boxing magazine of the World Military Fitness Training Camp, and you should gain something.
Is Squat Aerobic Exercise?
If the frequency is small, the load is light and the duration is too long, it will become aerobic exercise. If it is a group exercise, the weight is heavy, and there is a rest between each group, then it is strength exercise.
Is weightlifting aerobic or anaerobic?
It is anaerobic exercise!
Aerobic exercise is characterized by low intensity, rhythm, uninterrupted continuity and long time. Compared with explosive anaerobic exercises such as weightlifting, running, high jump, long jump and throwing, aerobic exercise is a continuous exercise, lasting more than 5 minutes, and there is spare capacity.
Is going to the gym first anaerobic or aerobic?
Aerobic before anaerobic, of course. That's what I do. If the purpose is to gain muscle, give priority to anaerobic equipment, first warm up with oxygen and adjust breathing; If the purpose is to reduce fat, it should be mainly aerobic. I don't know the gender of the landlord. If you are a sister, fitness equipment can be used before aerobic exercise, because their fitness equipment is only auxiliary but essential. I feel that mm fitness is mainly based on yoga balls, abdominal muscles and squats. Of course, men are aerobic before anaerobic exercise. If you gain muscle, aerobic exercise only needs to warm up and enter the state of exercise, and then you can train with anaerobic equipment.
Is it better to do aerobic exercise or anaerobic exercise with thick thighs?
Skinny legs:
1, inner thigh: do squats. Stand with your feet shoulder width apart, toes outward, and slowly squat 1234 until it is parallel to the floor. Count to 5678 and stand up slowly. Don't kick the heel when squatting, be sure to land and move slowly. Do 15 for each group, and do 3 ~ 4 groups every day.
2. Front thigh: same as above. Because this action can exercise the muscles of the front thigh at the same time.
3, the back of the thigh: standing. Kick after doing. Do it slowly, the first grade is eight beats, each group does 15, 3 ~ 4 groups a day. Everyone's body flexibility is different, so don't force yourself too much to avoid pulling your muscles.
Leg reduction: The method of measuring calf fat is simple. Relax your legs and pinch your calf with your fingers. If you can easily pinch the fat layer, then your legs are full of fat and need to be reduced ~ If the fat layer is thin, muscles alone will make your legs thicker, which is muscle.
1, fat type: The most effective method is to stand on tiptoe, 20 times as a group, and do 4 groups every day. The point is to move slowly and don't stick your ass up. Stand on tiptoe and stop for about 3 seconds. Remember to gently shake the calf muscles with your hands after exercise to relax them.
2, muscle type: this is very difficult to reduce, for muscle type MM, it can only be suggested not to strengthen leg movement and wear less high heels to avoid muscle tension and thickening.
Also, when you exercise, you should feel whether the part you exercise is moving. For example, if you exercise your thighs, you should feel whether the thigh muscles are tightened when you squat, and whether this part is sour after exercise. If so, it means that you have exercised in this part. If not, your posture is wrong and you need to adjust yourself.
* * * standard
* * * that is, there are five legs together and four gaps. Specifically, as shown in the following figure, the five places marked with ○ (thigh, knee, fibula, inside ankle and toe) are close together, and the four places marked with ○ (thigh and root, thigh and knee, knee and fibula, fibula and ankle) are in a state of separation. In addition, if the knees are forward and the legs are straight, it can be said that they are beautiful legs.
thigh
You can burn off the excess fat and fat in your thighs through the following exercises. While shaping perfect leg lines, you can also exercise the tension of thigh muscles.
Remove excess fat from the legs (per day 10 second)
1. Lie on your side on the floor and straighten your feet.
2. Keep your knees straight. The muscles in the inner thigh lift the calf. Hold this position 10 second, and switch to the other side.
main points
In practice, if one of the left and right legs is difficult to lift, you should increase the original time by 5~ 10 seconds, which can make the muscles of the left and right legs more symmetrical.
Exercise the tension of leg muscles (daily 10 second)
1 Look ahead and stand up straight. Chest out and abdomen in. Relax your muscles as much as possible.
Bend one leg, hold the sole with the same hand, and stretch the muscles of the front leg. Hold this position 10 second, and then switch to the other side.
main points
In practice, if one of the left and right legs is difficult to lift, it is necessary to add 5~ 10 seconds to the original time.
pillar; mainstay
Tighten calf muscles to create beautiful leg lines. (5 seconds per day)
1 find a book 4~5cm thick, stand on the book with your toes and your heels dangling.
Put your feet together, put your weight on your big toes and stand on tiptoe. Hold this position for 5 seconds while maintaining balance.
main points
If you don't have such a thick book, you can also use stacked magazines. Pay attention to the use of peroneal muscle when tiptoeing.
Relax the peroneal muscle (daily 10 second)
1 Sit on the floor with your back and legs at 90 degrees and face forward.
Straighten your legs, hold one of the soles of your feet with both hands, slowly lift your legs and keep this posture for 5 seconds. Change the other side. When doing this group of movements, pay attention to your legs together and don't bend your knees.
main points
When holding the soles of your feet with both hands, your body tends to lean forward. At this time, you should pay attention to keeping your back straight and not bending.
O-legs and X-legs
Through the following exercises, you can ... >>
What are aerobic and anaerobic in health clubs?
In the gym, simply put, all the equipment for strength training is anaerobic equipment, that is, equipment that allows you to practice muscles in all parts of your body.
Devices that focus on losing weight, such as treadmills and spinning bikes, are aerobic devices.
Chest: bench press wing chest to practice dumbbells.
Shoulder: the dumbbell of the bench.
Legs: Squat Leg Lift Smith Squat Standing Fitness Machine Leg Flexion and Extension Trainer