What is anaerobic exercise? Anaerobic exercise refers to the exercise of muscles in an anaerobic state. It is not completely anaerobic, but the oxygen intake during exercise is very low.

Anaerobic exercise is characterized by high explosive force, high intensity, long fatigue elimination time and strong muscle soreness.

When we do anaerobic exercise, the body's metabolites are mainly pyruvate and lactic acid, so everyone usually has symptoms of muscle pain.

Anaerobic exercises include sprinting, push-ups, flat support, weight lifting and squats. ......

The advantages of anaerobic exercise are strengthening muscle strength, shaping muscle lines, improving metabolism, burning calories effectively, repairing damaged muscles and improving immunity.

If you want to build a vest line, you can increase the proportion of anaerobic exercise. For example, I now build a vest line with anaerobic exercise 10 minutes every day. It has been going on for 7 days, and the sense of abdominal muscle lines is a bit obvious.

Recommend two anaerobic exercises that can be done at home.

The first one is squat. The advantages of squat are: promoting blood circulation of lower limbs, improving explosive power of lower limbs, tightening hips, strengthening leg strength, improving metabolism and preventing knee joint sclerosis.

Precautions for standard deep tons:

1. The legs are slightly wider than the shoulders and the toes are slightly abduction.

Step 2: Abdomen in and chest out

3. Bend your hips first, then your knees, and squat until your thighs are parallel to the ground.

Inhale when squatting.

5. Exhale when you get up and tighten your hips.

The second anaerobic exercise is plate support.

The benefits of flat support are: strengthening your core muscles, reducing the risk of back and spine injuries, increasing your basal metabolic rate and improving your posture.

Precautions for standard plate bracket:

1. The ground of the boom is vertical to avoid the pressure on the shoulders caused by leaning forward or backward;

2. Tighten the abdomen and slightly tighten the buttocks;

3. Back, waist and buttocks are in a straight line;

4. Keep breathing at a constant speed.

Never bend over and hold your breath.

For those who are not clear about the standard movements, you can search for video tutorials online.

The above anaerobic exercise needs to be carried out step by step. Just practiced. A little sweating suits you. For people who don't exercise for a long time or seldom exercise, muscle soreness is normal and can be relieved by pressing, pinching and taking a hot bath.

For example, I started with 1 min 30 seconds, and then increased it by 5 seconds every day. Now I can keep it for 3 minutes and 40 seconds.

Time will eventually change you from quantitative change to qualitative change. It is through perseverance that you can improve your physical fitness and figure. I hope everyone has a curvy figure.