With people's attention to health, more and more people exercise, and now there are many sports. Exercise can also be divided into aerobic exercise and anaerobic exercise. Many people do aerobic exercise such as running, skipping rope and swimming, but they don't know much about anaerobic exercise. Let's share the encyclopedia of anaerobic exercise.

Anaerobic exercise encyclopedia 1 sprint

Short-distance race needs instantaneous explosive power, and aerobic metabolism at this time can't meet the needs of the body at this time, so sugar is metabolized anaerobically, which conforms to the characteristics of high load intensity and strong instantaneity of anaerobic exercise and belongs to the category of anaerobic exercise.

Sprints generally include: 50m, 60m, 100m, 200m, 400m, 4x 100m relays, etc.

long jump

Long jump is mainly an exercise to develop the explosive power and jumping ability of lower limbs. After the run-up, the human body has the process of consuming oxygen, but it can't meet the standard of aerobic exercise at all, and it also belongs to anaerobic exercise.

Exercise:

1, your feet are naturally shoulder-width apart, stand behind the take-off, then naturally swing your arms back and forth once or twice, and your legs flex and stretch;

2. When your arms swing forcefully from back to front, your feet should be pushed to the ground quickly with the forefoot, your knees should be fully straightened, your hips should be extended forward, and your body should be sent forward as far as possible, and your body should be in a straight line in space. After reaching the highest point, bend your knees, tuck in your abdomen, stretch your calves forward, and swing your arms back from top to bottom;

3. When landing, the heel should land first, bend your knees after landing, and lean forward.

high jump

High jump is a short-term exercise that makes muscles burst into strength, making them jump very high, which accords with the biggest feature of anaerobic exercise, and the oxygen intake is very low during exercise. 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", so the high jump is also anaerobic exercise.

Exercise:

1, the run-up direction forms a certain angle with the crossbar, and take off with legs far away from the crossbar, and the take-off point is 60 ~ 80cm away from the vertical plane of the crossbar.

2. When the human body is in the air, the upper body leans forward, the legs swing over the crossbar, and then the hips move quickly over the crossbar and the arms droop.

3. When crossing the bar, the trunk leans to the side of the bar, twists in the direction of the take-off leg, and lifts his arms. At the same time, quickly lift the take-off leg and complete the over-pole action.

4. After supporting the pole, the body leans to the crossbar and lands with swinging legs first.

deep squat

It can be said that high-intensity exercise involving moving loads and short-term bursts belongs to anaerobic exercise. No matter what kind of squat, it is related to moving heavy objects (the weight of bare-handed squat is its own weight), so squat is also considered as anaerobic exercise.

Exercise:

1, the legs are shoulder-width apart, showing an external figure of eight. Put your hands on your sides, palms on your thighs, straighten your back and tighten your abdomen.

2. Kneel and squat. Imagine that there is a stool behind your ass to sit on, and your elbow is close to your knee (even your arm is parallel to the ground). Keep your knees under your toes, do your best to squat, and pause for 5 seconds. Keep your arms straight and your back straight during the process, and control your body to squat slowly with the strength of your waist, abdomen and legs.

3. Push your thighs up and return to the preparation action.

Anaerobic exercise encyclopedia 2 1, what is anaerobic exercise?

Aerobic exercise, the intensity of exercise is relatively low, while anaerobic exercise is just the opposite. Its exercise intensity is very high, with the characteristics of strong explosive force, and the time is also suitable for aerobic exercise. On the contrary, the duration of aerobic exercise is relatively long and the duration of anaerobic exercise is relatively short. In the whole process, the oxygen inhaled by the human body is actually less than the required oxygen, and it is also a strength exercise, which tests everyone's strength, such as weightlifting and strength training, all of which are anaerobic exercises.

Step 2 lift weights

As mentioned earlier, weightlifting is a very good anaerobic exercise. In fact, weightlifting is not only a sport that men can do, but also many women can choose to do it to keep fit. Anaerobic exercise can help you tighten your skin, and the slimming effect is very obvious. Although everyone's goal is not necessarily to lose weight, when they first started lifting weights, everyone chose to lose weight. If you choose too heavy a weight, it will become very difficult to lift weights. However, you can't choose something too light. Basically, choose something too heavy, which can increase the sense of muscle and make the fat in the muscle consume more.

Step 3 push-ups

Push-ups are a sport that everyone knows very well. The key point of this exercise is to support your hands on the floor, with your feet perpendicular to the ground and your toes facing the ground. Elbows support the body and keep it bent. Elbows bend when the body is down and straighten when the body is up. The most important thing to pay attention to during the action is to be straight, and not to bend or collapse. Push-ups are a famous anaerobic exercise with high explosive power, but don't persist for too long.

What are the benefits of anaerobic exercise?

1, reducing 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, improve the body's immunity

The repair of injured muscles after exercise and the metabolism of lactic acid consume fat, increase the ratio of muscle to fat, improve the metabolic rate of muscles 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. The risk of disease death is reduced.

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.

Step 4 exercise your muscles

Anaerobic exercise is too fast and explosive, and 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. Anaerobic exercise is a way to exercise muscles and make the body stronger.