What are the anaerobic exercises

Compared with aerobic exercise, anaerobic more help to build muscle, and fat burning effect is very obvious, and after the exercise can continue to consume fat, fat burning effect can last more than 48 hours, the following to see what anaerobic exercise?

Dumbbell exercises to increase muscle mass

The main point of the action: one hand holding a light dumbbell, no dumbbell can be replaced with a mineral water bottle filled with water, elbows bent at right angles, the dumbbell or mineral water bottle to the front of the body, and then the direction, repeat at least 20 times, the faster the better the effect. Exercise principle: lifting dumbbells to do weight loss exercise, can effectively improve the body's protein synthesis and basal metabolism, increase the amount of muscle, by applying pressure to the muscle to achieve the effect of weight loss.

Plate support to shape the lines

Action essentials: the body is prone position, elbows bent, shoulders and elbows are vertical, toes on the ground, body off the ground, rely on toes and forearms to support the weight, straighten the torso, pay attention to the head and shoulders, hips, ankles remain in the same plane, tighten the abdominal muscles and pelvic muscles, eyes to the ground, keep breathing evenly. Stick to each group for sixty seconds, train four groups at a time, with no more than 20 seconds between each group. Exercise principle: flat support mainly helps to shape the waist, abdomen and hip line, exercise core muscles, more importantly, can also help maintain the balance of the shoulder blades, shape the back line, away from lower back pain.

Curl exercise exercise rectus abdominis muscle

Action essentials: lie flat on the ground, knees bent at 90 °, feet flat on the ground, hands crossed in front of the chest or two ears, sinking shoulders and abdomen, slightly closed jaw, slowly exhale shoulder blades off the ground, keeping the waist fixed, and then slowly inhale to restore the original position, shoulder blades to the ground, an up and down for a time; lift the legs curl abdomen, feet bent at the same time to lift the suspension, calves and the ground to maintain parallel. Exercise principle: abdominal exercise is the most common abdominal exercise, mainly exercise rectus abdominis, abdominal curl is not equal to sit-ups, although very similar to sit-ups, but its technical requirements and exercise effect is better than sit-ups, mainly by the iliopsoas muscle and quadriceps force to achieve weight loss purposes.

Deep squat exercise thigh muscles

Action essentials: back straight, feet and shoulders to maintain the same width, hands crossed behind the neck, or towards the front of the flat, hold your breath slowly squatting, squatting time to pay attention to the chest waist, shoulder blade contraction, the entire squatting time to maintain in ten to thirty seconds, the slower the squatting speed is better, adhere to thirty seconds later, slowly stand up and then repeat the squat, at least ten to fifteen times after adjusting breathing, if the leg strength is not enough, try to maintain squat or half squat position can be. Exercise principle: the degree of thigh muscle development and lung capacity and heart function is directly proportional to the squat is the first choice of exercise thigh muscles, practice deep squat needs a lot of lung capacity, the deeper the squat, the greater the lung capacity required, the stronger the heart function.

Do anaerobic exercise precautions

The anaerobic exercise mainly refers to the strenuous exercise of the muscles in a state of oxygen deprivation, there are certain requirements for the physical quality of the person, before practicing must do a good job of warming up exercise, practice pay attention to the gradual, slowly improve the frequency of exercise. Because most of these sports are high intensity load, instantaneous, so it is difficult to adhere to a long time, and fatigue elimination time is also relatively often. Generally speaking, muscle fatigue after 48 hours to 72 hours to slowly recover, in the absence of recovery before continuing to adhere to the exercise is not effective; in addition, it should be noted that if it is in the winter sports, winter weather is cold, do anaerobic exercise is likely to cause discomfort, obese people are not suitable.