anaerobic exercise

skill

Flat support: Flat support is a muscle training method similar to push-ups. Exercise is mainly in prone position, which can effectively exercise transverse abdominal muscles and is recognized as an effective method to train core muscles. Standard action: prone, 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 kept 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.

Can anaerobic energy supply last for a long time? But boxers, martial arts masters and judo masters can create anaerobic energy supply for muscles that ordinary people can't understand. They all practice for a long time and constantly replenish the elements needed by muscles. Of course, congenital factors should be considered (after all, those people are gifted), but don't worry, the degree can only be deepened gradually, otherwise you will be injured (muscle recovery will be slow after anaerobic energy supply).

The popular exercise mode is high-intensity interval training, that is, the exerciser keeps full exercise for dozens of seconds, then takes a short rest and repeats full exercise for a short time. This is a combination of aerobic and anaerobic exercise mode, which can burn calories quickly without any instruments and tools to achieve the purpose of losing weight. Squat is known as the "king of strength training", and many fitness movements will be combined with squat movements. Squat seems to exercise the lower body, but it can actually exercise the strength of the whole body. Squatting can effectively stimulate gluteus maximus and skeletal muscle.

The standard action of squat is: 1. The back is arched; 2. Sit back with your hips and the weight falls on your heels; 3. Master the depth of squatting, generally above the water surface; 4. Legs open and shoulder width; 5. Don't squat too fast.

Push-ups: Push-ups mainly exercise the muscles of upper limbs, waist and abdomen. It is a very simple but effective strength training method. The standard movements are as follows: first, hold your hands on the ground, ensure that the distance between your hands is shoulder-width, keep your legs straight, and ensure that your body is straight and can't bend. Then start to bend your arms and lower your body in parallel. Here, you should make sure that your shoulders and elbows fall vertically, and your torso, hips and lower limbs keep straight. When your body is about to touch the ground, it is an action of propping up your body and returning to its original position. Although push-ups have a good effect on our health, we should do what we can and not overload, which will lead to adverse reactions such as muscle strain and muscle soreness. For beginners, 20-30 a day is enough, and then gradually increase the number.