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.