Now people pay more and more attention to fitness exercise, and many people will choose to apply for a fitness card to go to the gym for fitness. Newcomers are not very good at distinguishing between anaerobic exercise and aerobic exercise. Many girls choose treadmills or elliptical machines when they go to the gym. Here, Bian Xiao wants to introduce some anaerobic exercises in the gym. I hope it will help everyone.

What is anaerobic exercise?

Anaerobic exercise is a kind of sports with enough intensity to cause lactic acid production. Anaerobic exercise is relative to aerobic exercise. During exercise, the metabolism of the body is accelerated, and the accelerated metabolism needs to consume more energy. Anaerobic exercise is used by non-endurance athletes to enhance strength, speed and ability, and by bodybuilders to exercise muscles. The muscle energy system developed by anaerobic exercise is different from that developed by aerobic exercise. A good anaerobic energy supply system enables people to have better performance in short-term and high-intensity activities, which last only a few seconds to two minutes. Any activity that lasts more than two minutes requires a lot of aerobic metabolism.

What are the anaerobic exercises in the gym?

First, lifting weights. In fact, "weightlifting" is also a good exercise for women, which can tighten the skin and slim down. 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.

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

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

Fourth, squat, 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.

Fifth, roll your belly, roll your belly flat, lie flat on the ground, bend your knees 90 degrees, 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.

Generally speaking, weight loss should be combined with aerobic and anaerobic. People who want to lose weight should do more aerobic and less anaerobic. Friends who want to gain muscle should do more anaerobic and less aerobic. Friends who are losing weight can lose weight by running, but running for too long will consume muscles and water, so Bian Xiao suggested that running time should not be too long, usually 30 to 40 minutes, and do some anaerobic exercises, such as lifting iron and squatting. Girls don't have to worry about growing muscles, because girls don't grow muscles easily. Suitable for long muscles, it will enhance our physical beauty.