What are the simple anaerobic exercises? We all know that anaerobic exercise helps us to shape muscles, but it means that muscles have to bear heavy loads of exercise, that is, muscles exercise at high speed and violently under hypoxia. So do you know any simple anaerobic exercises?

What are some simple anaerobic exercises 1 1, running?

Anaerobic exercise refers to the high-speed strenuous exercise of muscles in the state of "hypoxia" 100 m and 200 m sprints are anaerobic exercises. 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.

Anaerobic exercise is generally to exercise muscles by doing some weight lifting exercises. In this process, carbohydrates stored in muscles are decomposed because the human body needs to provide energy for the body by consuming carbohydrates. Once the carbohydrates stored in the body are decomposed, the fat in the body will begin to be consumed.

4. Dumbbell exercises

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

Holding a small dumbbell to lose weight 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.

5. Crouching

Action essentials: stand with your back straight, your feet about shoulder width, and your hands behind your 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.

Note: If the leg strength is not enough, try to squat to a semi-squat position, then stand up slowly and repeat the action.

Step 6 roll up your stomach

Action essentials: roll your belly flat, lie flat on the ground, bend your knees 90, and put your 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.

What are the benefits of simple anaerobic exercise? 2 1. Benefits of anaerobic exercise: It has a very obvious effect on partial weight loss.

In terms of the pertinence and effect of slimming, anaerobic exercise has a very obvious effect on partial weight loss, such as aiming at buttocks, abdomen and back. Therefore, don't underestimate the effect of anaerobic exercise on partial weight loss. Everyone should learn from each other to lose weight. Aerobic exercise should be supplemented by anaerobic exercise to improve metabolic function and promote calorie consumption.

2, the benefits of anaerobic exercise: exercise muscles

Anaerobic exercise helps to exercise muscles. In fact, you can lose weight by building muscles. Maybe you will find it incredible. In fact, it is easy for us to understand "building muscles" as "becoming strong and powerful", which is actually a big misunderstanding.

Increasing the proportion of muscles in the body will also promote metabolism. The increase of muscle content in the body does not limit the intake of calories, but increases the consumption of calories. Therefore, not only when doing anaerobic exercise, but also when eating, chatting and sleeping, the body is constantly burning fat.

3. Benefits of anaerobic exercise: promoting basal metabolism.

For weight loss, besides metabolism, it belongs to one of the "basic metabolism" of static metabolism. Basal metabolism accounts for 60% of energy consumed by metabolism. Therefore, the most important task for dieters is to improve the basal metabolic level!

Anaerobic exercise slightly promotes muscle growth. The more muscles, the more energy the body consumes to maintain muscles, and the stronger the basal metabolism.

How long does anaerobic exercise last?

Anaerobic exercise means that muscles have to bear a large load, that is, muscles are engaged in high-speed and intense exercise in a state of hypoxia, and most of them are exercises with high load intensity and strong instantaneity, so they will feel tired after such exercise, so pay attention to time and degree when doing it. Rest for 72 hours when exercising large muscle groups, and practice daily for small muscle groups.

Most of the exercise in people's daily life is aerobic exercise, but some rest belongs to the category of anaerobic exercise. For example, sprinting, weightlifting, high jump, push-ups and other actions that we can do in our daily life can make muscles contract for a long time and make them reach a certain strength, which belongs to anaerobic exercise. When you do these exercises, you should be based on your physical condition. Anaerobic exercise really needs overload to be effective, but excessive exercise will strain muscles, and moderate exercise is good for the body.

There is no way to maintain body muscles for a long time without oxygen. Some professional boxers and judo masters have trained since childhood and exercised for a long time, constantly supplementing the elements needed by the skin in their diet. So how often do you do anaerobic exercise in your daily life? This requires that we should not be too anxious according to our physical condition, and the degree of doing anaerobic exercise should gradually deepen. If the body is strained under anaerobic exercise, the recovery will be slow, so pay attention to safety when doing anaerobic exercise.

Matters needing attention in anaerobic exercise

Aerobic exercise and anaerobic exercise are not simply distinguished by sports events, but are judged according to the way of substance metabolism in the human body during exercise. Generally speaking, aerobic exercise takes a long time (about 15 minutes or more), with low intensity and sufficient oxygen supply. That is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Anaerobic exercise refers to the high-speed strenuous exercise of muscles under severe "hypoxia" state. Anaerobic exercise is mostly exercise with high load intensity and strong immediacy, which is difficult to last and the time of fatigue elimination is relatively slow.

For healthy people, proper anaerobic exercise can improve cardiopulmonary function. But people often need to hold their breath when doing anaerobic exercise, which will lead to a rapid increase in blood pressure. This rapid increase in blood pressure has a great impact on blood vessels, which is very dangerous for people with poor cardiopulmonary function or cardiovascular diseases. It should be emphasized that people with heart and lung function problems, whether aerobic exercise or anaerobic exercise, should monitor their physical fitness or go to the hospital for a cardiopulmonary exercise test before making exercise goals to determine the exercise intensity, exercise amount and exercise time they can bear, so as to avoid the "exercise risk" caused by the increase of heart load.