In daily life, we all know more or less about some sports and fitness knowledge. Here I have arranged some anaerobic exercises suitable for girls. Welcome to share, I hope it will help you.

Squat seems to exercise the lower body, but it can actually exercise your whole body strength. Squatting can effectively stimulate gluteus maximus and skeletal muscle. Squat is also the most effective freehand training to exercise the back and front of hips and thighs. It is best to rise slowly and fall slowly.

push-up

Push-ups mainly exercise the muscles of upper limbs, waist and abdomen. This is a simple and effective anaerobic exercise. For girls with insufficient arm strength, you can try kneeling push-ups, that is, landing on your knees and lifting your feet slightly, and then do push-ups in a standard posture.

Platform entry

Flat support is also an anaerobic exercise that many girls like, because it is relatively simple and easy to operate, and it fully exercises the strength of the core parts, which has a good effect on contracting the lower abdomen and side waist. However, it is difficult to persist in the primary stage, and it is not enough to use standard movements for more than ten seconds. You can take a step-by-step approach and gradually increase the duration.

Squat against the wall

This action is suitable for girls who usually sit in an office, do little exercise and have weak legs. As long as there is a wall at home, you can do this action. The key point of the action is to straighten your back and stick to the wall, and your knees should not exceed your toes. Stick to it for about 30 seconds and you can stand up and rest.

Russian distortion

This action is also relatively easy for girls. Sit on the ground, bend your knees, put your feet flat on the ground, slowly lean back, keep your back straight, then lift your feet, and then turn left and right alternately, doing about 20 times on each side.

Bow and arrow squat

This action can also have the effect of stovepipe and hip lifting. First, put your hands on your hips, then take a step forward and squat down. The front leg is 90 degrees, the rear leg is about 90 degrees, and the center of gravity is between your legs. As long as the center of gravity is well mastered, most girls can do this action.

Extended reading:

What anaerobic exercises are there to lose weight?

What is anaerobic exercise?

Anaerobic exercise, as opposed to aerobic exercise, refers to the high-speed and vigorous exercise of muscles in the "anoxic" aerobic or anaerobic state, 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 characteristics of exercise, aerobic exercise is low in intensity, coordinated and sustainable 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.

Anaerobic exercise which figure is thin?

1, race

From the sports point of view, sprinting can make people sweat a lot and lose weight. Because these projects mainly consume creatine phosphate and adenosine triphosphate. It is important to keep sprinting, so as to consume fat.

Step 2 lift weights

Weightlifting can improve the synthesis of protein, increase muscle mass and improve basal metabolism. The principle of sports like dumb bell exercise is to achieve the effect of exercise by applying load to muscles.

3. Long jump

The technical links of long jump mainly include: run-up, take-off, flying and landing. These exercises are intense and can consume body fat well.

Step 4 roll up your stomach

Abdomen, lie flat on the ground, knees bent 90 degrees, feet flat on the ground. Cross your hands on your chest or next to your ears, tuck your shoulders in, and tuck your chin slightly 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, and 20 in a group.

5, flat support

Lie prone, with elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing. Each group should be kept for 60 seconds, and 4 groups should be trained each time, and the interval between groups should not exceed 20 seconds.

6. Dumbbell exercises

Take a bottle full of mineral water in one hand, or a lightweight dumbbell with a weight of 1 ~ 3kg. Bend your elbow at right angles. Hold the mineral water horizontally in front of you and then put it down. Repeat this action at least 20 times. The faster the speed, the better the effect.

Benefits of anaerobic exercise

Benefits of anaerobic exercise:

1. Reduce the risk of osteoporosis. Anaerobic exercise is very helpful to improve muscle endurance and speed. According to the latest research of foreign authoritative medical journals, aerobic training has little effect on increasing bone density, while strength training belonging to anaerobic exercise has a better effect on increasing bone density and can effectively reduce the risk of osteoporosis.

2. After improving the immunity of the body, the repair of injured muscles and the metabolism of lactic acid consume fat, increase the ratio of muscle to fat, improve the metabolic rate of muscle and improve the immunity of the body. Therefore, compared with aerobic exercise, its "fat reduction" effect is not reflected in "exercise", but after exercise, so as to achieve the effect of "losing weight" even without exercise.

3. Reduce the risk of disease death. Anaerobic exercise can improve the speed and strength of muscle contraction and effectively reduce the risk of disease death. The latest research in Japan's Science found that for every increase of 10%, the risk of illness will be reduced by 30%, which is dwarfed by aerobic exercise.

4. Exercise muscles move too fast and explosively, and the sugar in the human body cannot be decomposed by oxygen, so they 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.

How to do anaerobic exercise

Although fitness with dumbbells at home is also strength training, it is better to practice special equipment in the gym. Because the gym has more equipment, it can generally stimulate some large muscle groups (hips, legs, core, chest and back, etc.). ). You can choose to practice one part every time you go to the gym, and find 3-4 training movements and 3-4 groups of movements for that part, each group 10- 15 times. Multi-choice compound movements practice anaerobic training.

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". Common anaerobic sports include high jump, long jump, tug-of-war, muscle strength training and so on. General professional athletes often practice anaerobic exercise in these ways.

Arrangement of anaerobic exercise in different periods

You can combine aerobic exercise and anaerobic exercise at the same time when you lose weight. When the body fat is high in the early stage, practice aerobic exercise with 70% of the exercise weight loss time; When the weight is less than 5KG according to the ideal weight, reduce aerobic exercise and increase anaerobic exercise to obtain faster anaerobic exercise sculpture effect.

It is worth noting that the classic mode of anaerobic exercise before aerobic exercise is the fastest way to lose weight.