1, Running: Running is a very common anaerobic exercise. Generally speaking, the best running age is between 1 1 and 13 years old. Running can effectively improve the rapid contraction of muscles, and can also effectively promote the flexible training of the excitation and inhibition process of the human nervous system, which is also very helpful to improve the rapid contraction strength of muscles.
2. Squat: Squat is known as "the king of strength training". I don't know if you have noticed that there are many fitness movements in life that need to be combined with squat movements. When doing this sport, it seems to exercise the lower body, but in fact it can effectively exercise the strength of the whole body. Squat can stimulate not only gluteus maximus, but also skeletal muscle.
3, flat support: this exercise is similar to push-ups, everyone is mainly prone when doing this exercise. If you can persist for a long time, you can achieve the goal of exercising transverse abdominis, which is recognized as an effective way to exercise core muscles.
4. Tug of war: Tug of war is also an anaerobic sport and an entertainment competition. This history is very long and began as early as the Spring and Autumn Period. At first it was called Hook Qiang, and later it gradually evolved into tug-of-war.
5. Push-ups: Everyone is familiar with push-ups. It is also a common anaerobic exercise. According to related research, this sport mainly exercises the muscles of upper limbs, waist and abdomen.
6, weightlifting: "Weightlifting" can tighten the skin and slim down, it increases the muscle, and the weight is greater than the fat consumed.
7. Dumbbell exercise: First of all, the exerciser holds a bottle of mineral water filled with water in one hand, or he can choose one to three kilograms of lightweight dumbbells. Next, bend his elbow to a right angle, then lift the mineral water horizontally to the front of his body and slowly put it down, and repeat the action for 20 times. The faster the speed, the better the effect.
8. Abdominal roll: The exerciser should first roll the abdomen flat, lie flat on the ground, bend his knees 90 degrees, and put his feet flat on the ground. And let your hands cross your chest or put them next to your ears, your shoulders and abdomen sink, your chin is slightly lowered, and you gradually leave the ground when you reach your shoulder blades. At this time, pay attention to fixing the waist, then go down to the shoulder blades and lay flat on the ground, exhale upwards and inhale downwards. Generally speaking, it's all at once, so it's recommended to do twenty in a group.
9. High-intensity aerobics: When we are doing anaerobic exercise, we will feel breathless and speechless. Among them, high-intensity aerobics can make you sweat instantly and reach anaerobic state, and you can exercise with your coach in the gym. Guaranteed for more than 40 minutes each time, 1-2 times a week can achieve the training effect.
10, Walking: The simplest and most direct aerobic exercise is walking, which is suitable for everyone and can be carried out at any time. Simple, free and beneficial to human body.
1 1. Cycling: It can not only exercise, but also prevent diseases.
12, sit-ups: sit-ups should be regarded as anaerobic exercises that girls practice more. After all, many schools count sit-ups as exam subjects. Girls often do sit-ups, which can strengthen abdominal muscles, help reduce abdominal fat, prevent constipation, and help prevent gynecological diseases.
13, lunge squat: lunge squat is a comprehensive hip and leg training movement, but also an anaerobic exercise. It is very suitable for girls to practice, which can strengthen leg strength, exercise most muscles and improve physical fitness.
14, Russian waist twisting: Russian waist twisting is a classic waist and abdomen exercise method, mainly aimed at the internal and external oblique muscles of the abdomen, which is often called mermaid line. Focus on the abdominal muscles, tighten the abdominal muscles, and twist your body to the right while your waist and abdomen contract until your arms are parallel to the ground, while exhaling. Keep the abdominal muscles contracting continuously, and then return to the starting position. Then move to the other side and do the same on the right.
15, pull-ups: Pull-ups are to exercise our upper body strength. We need to use the horizontal bar to do this exercise first. The first thing is to grab the crossbar, and then we need to lift our bodies with the help of our arms. If you want to exercise your chest muscles, you should use your chest to exert strength. If you want to exercise your arm, use your arm strength.
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. When exercising, it is best to listen to the guidance of a fitness coach and choose a training plan that suits you.