Ten simple anaerobic exercises, aerobic exercise is the most common exercise in our life, and running is an aerobic exercise, but many people are not very clear about anaerobic exercise. Let's share with you ten simple anaerobic exercises.

Ten simple anaerobic exercises 1 1, weight training can be said to be the most popular form of anaerobic exercise and the fastest way to increase muscle mass. It is necessary to correctly cooperate with the target muscle group in the right form to avoid injury. Lift and put down heavy objects in a smooth and smooth motion, instead of twitching and arching your back quickly. Inhale during passive or relaxed exercise, and exhale during strength enhancement and active exercise.

2, legs squat, legs squat to exercise quadriceps, hamstrings and glutes. At the beginning, don't have any resistance to perfect your shape and get flexibility and proper stretching. Be sure to complete these movements under the guidance of the observer or the correct guidance, and don't gain weight until your movements are completed.

3, dumbbell/barbell pressing, pressing includes a passive stage to reduce your weight and an active stage to push it away. These exercises exercise your chest, shoulders, back and triceps.

4. Pull down horizontally. This exercise requires pulleys and cables to exercise your back, shoulders, arms and abdominal muscles. Anaerobic exercise does not need to increase muscle mass. You can also do some anaerobic exercise to increase strength and coordination and cultivate a stronger core.

5. Pull-ups Pull-ups exercise the back, shoulders, biceps brachii, forearms and chest muscles. They are also committed to strengthening the core of upright spine and external oblique muscle.

6. Push-ups also help to strengthen your core strength and shape your chest, shoulders, arms and back.

7. Strength sprint: add an anaerobic part on the basis of aerobic running, walking, cycling or swimming, and exercise strength and overall endurance at the highest speed of 30 to 60 seconds.

8. Skipping rope with pepper is an action to exercise strength, burn fat and improve coordination at the speed of skipping rope. When there is no rope, try to jump as high as possible from the squatting position, or put your knees on your chest when standing.

9, sit-ups, abdominal sit-ups can enhance core strength, while flattening your abdomen. In order to obtain anaerobic benefits, they should be executed quickly to the point of failure.

10, punch and kick, develop your daily punching and kicking into a punch or speed bag, and improve your balance and coordination ability.

Ten Simple Anaerobic Exercise 2 What is 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. Anaerobic exercise is relative to aerobic exercise. The metabolism of the body is accelerated during exercise, and the accelerated metabolism needs to consume more energy. The energy of human body comes from the catabolism of sugar, protein and fat. 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.

What are the types of anaerobic exercise?

Anaerobic exercise refers to the strenuous exercise of muscles in the state of "hypoxia", such as sprint, weightlifting, high jump, skipping rope, anaerobic yoga, aerobics, swimming, sit-ups and horizontal bar. Anaerobic exercise is the most fat-reducing exercise, and of course it should be combined with aerobic exercise. Generally, anaerobic exercise is difficult to persist, because anaerobic exercise is very tiring and requires great efforts, but anaerobic exercise can improve the body's immunity and increase the muscle metabolic rate.

Common anaerobic sports events

1, Weightlifting is actually a good exercise for women, which can tighten the skin and lose weight. Your goal is not necessarily to lose weight. In fact, when you start lifting weights, you may gain a little weight first, but don't be afraid, because you are adding muscles, and the weight of muscles exceeds the fat you consume.

2, push-ups, hands on the ground, forefoot on the ground, legs straight, elbows bent, body down, elbows straight, body up. Keep your body straight during the process and don't collapse.

3, dumbbell exercise essentials: take a bottle of mineral water filled with water in one hand, or 1~3 kg lightweight dumbbell, bend your elbows at right angles, lift the mineral water horizontally in front of your body and then put it down, repeat the action for at least 20 times, the faster the effect, the better.

4, squat, back upright, feet about shoulder width, hands behind the neck. Hold your breath and squat down slowly. The whole squat time can be as long as 10~30 seconds, the slower the better. Then stand up slowly in the same way, repeatedly squat and stand up at least 10~ 15 times, and adjust breathing and rest.

Benefits of anaerobic exercise

1. Strengthening your muscle strength is the main source of muscle growth.

2. The damaged muscles will be repaired quickly in a short time, which will increase your muscles.

3. It can also increase bone density and reduce the risk of osteoporosis.

It can improve your vital capacity.

5, anaerobic exercise, faster blood circulation, can alleviate various diseases.

Ten Simple Anaerobic Exercise 3 Does Anaerobic Exercise Reduce Stomach?

Some anaerobic exercise can also reduce your stomach. The energy consumption of anaerobic exercise also comes from the reserves in the body. When you lack energy and mobilize fat, you can gradually reduce the accumulation of fat in your body. What's more, the human body not only has anaerobic exercise and aerobic exercise, but also consumes a lot of calories even if it does not exercise. Therefore, as long as it is through reasonable exercise, you can lose fat.

What can anaerobic exercise do to burn the stomach?

1, front plate

Push-ups, arms on the ground, elbow flexion, put the body weight directly under the forearm, keep the body in a straight line from shoulder to ankle, support the core muscles and tighten the abdominal muscles. Hold the posture for 30 seconds, or extend it appropriately, and take a deep breath at the same time (the persistence time can slowly accumulate to 30 seconds, but you can continue to do it after resting for 5 seconds).

2. Side plate type

Hold the ground with one hand, put the other hand on your waist, tighten the core muscles, contract the abdominal muscles, lift your hips, keep your body straight, and take a deep breath during the action. Also, stick to the same time as above and take turns with your hands.

Step 3 sit-ups

Can effectively exercise abdominal muscles, but constantly bending the lower back, a large range will cause spinal problems, can be moderate. It is best to roll your abdomen, that is, do not lie down completely in sit-ups, support yourself by abdominal strength, and then get up. 20~30 groups, rest for 40 seconds, then continue, strive for more than 3 groups, usually until you feel that your abdominal muscles are too tight to stand, and stop when you feel tired. You can borrow the power of your hand at first.