How to warm up before anaerobic exercise

Stretch the muscles at the back of the thigh.

Sit on the ground, straighten the leg that you want to stretch in front of you and bend the other leg. The outside of the whole leg clings to the ground and forms a triangle with the straight leg. Keep your back straight and bend forward as far as possible from the crotch. Hold the toes of the straight legs with both hands. If you keep this posture for 20 minutes, you are not allowed to bounce when your hand touches your toes (it doesn't matter if you don't touch your toes).

Sitting posture, keep your back and knees straight, keep your feet straight in front of you, bend forward from your crotch, hold your ankle from the inside of your leg to keep this posture, feel the inner thigh tighten and relax, and then repeatedly stretch your calf (back) muscles.

Bend down, support your body with your arms and one leg (straighten, tiptoe on the ground), and bend the other leg in front of you to relax. Your body's center of gravity is concentrated on the toes that support your feet. You can feel the muscles at the back of your calf being tightened and kept tense as your heel goes backwards and downwards. Relax 10, repeat 3 times, and then stretch the back muscles with the other leg for 3 times.

Lie on your back, lift one leg, grab one end of your thigh near your knee, and pull it to your chest to keep your other leg straight and close to the ground, and keep your head from leaving the ground. Repeat for 3 times, grab the elbow of the opposite arm from the outside and the back with one hand, pull 65,438+00 to the opposite side of the grabbed arm, repeat for 3 times, then stretch the other shoulder and stretch the shoulder muscles.

Harm of not warming up before anaerobic exercise

During anaerobic exercise, human joints and skeletal muscles contract strongly due to friction. If you don't warm up before exercise, it is easy to cause joint pain and even sports injury.

Without warm-up before anaerobic exercise, the muscles of the body suddenly contract inappropriately, which will lead to a large amount of adrenaline secretion, leading to vasoconstriction and accelerated heartbeat, thus inducing cardiovascular and cerebrovascular accidents and even sudden death.

Do anaerobic exercise or aerobic exercise first

It is best to do anaerobic exercise first, then aerobic exercise.

Many people do various aerobic exercises as soon as they arrive at the gym, such as running for 30 minutes and jumping for 45 minutes. Then do some anaerobic exercise. This is actually the wrong idea of most people, and this order should be reversed. The correct way is to do strength training first, and then do aerobic exercise. Doing aerobic exercise first will consume a lot of glycogen, but when you really want to do weight-bearing exercise, it will be more difficult to train again, and there is not enough energy for you to support. It will make you very tired and unable to play your due state, so the intensity of the final training will be lower than usual, and the stimulation to muscles will be reduced. Putting strength training before aerobic exercise is more efficient for reducing fat and exercising. Therefore, if we do aerobic exercise from the beginning, we will consume muscle sugar in the first 20-30 minutes. When you are doing strength training, you usually use glycogen as a natural material. If you do strength training first, you can burn most of the glycogen stored in your body. Doing aerobic exercise after strength training will burn more fat, and doing aerobic exercise first will affect the intensity and effect of strength training.

Benefits of anaerobic exercise

Burn calories

Anaerobic exercise can be simply understood as weight-bearing training to exercise muscle ability. Exercise involving moving heavy objects (sometimes considering their own weight) is anaerobic exercise.

Anaerobic exercise builds muscles and increases their strength, volume and endurance. At the same time, burn calories for the body. Aerobic only directly decomposes fat in a large proportion after 40 minutes of exercise. However, if anaerobic exercise increases certain basal metabolism, the body will continue to burn within 48 hours after anaerobic exercise, and the total amount is greater than aerobic. In other words, lying down is thin.

Sculpture figures

Duoyan Zheng, a famous weight-loss queen, said when talking about her weight-loss experience: "10 years, I have been constantly strengthening anaerobic exercise, but my body has not shown a piece-by-piece appearance, and I will not feel strong at all from the appearance." Duoyan Zheng recommended anaerobic exercise to exercise muscles, because it is necessary to shape your figure.

Many people who lose weight through aerobic exercise have lost a lot of fat, but they are really lazy. This is because their muscles are insufficient, and their flesh can't become thin and moist. But anaerobic exercise can solve this problem.

Promote 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.