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   无氧运动指导Training Health Course

Anaerobic exercise refers to the state in which the body exercises in a state of "hypoxia" when there is no time for oxygen to break down sugars during vigorous exercise. The main function of anaerobic exercise is to exercise bones, muscles, joints, and ligaments, playing a role in strengthening muscles and bones. The characteristics of anaerobic exercise are high load, strong instantaneity, strong explosive power, low oxygen intake during exercise, difficulty in prolonged duration, and slow recovery time after exercise.

1、 The relationship between anaerobic exercise and weight loss and muscle gain

1. Anaerobic exercise and weight loss

In anaerobic exercise, due to the minimal involvement of oxygen, the body needs to recover after exercise, including balancing hormones, replenishing stored energy, repairing damaged cells, regulating nerve innervation, and regulating metabolism. This recovery process requires consuming calories, improving basal metabolism, and has a certain promoting effect on fat loss.

2. Anaerobic exercise and muscle building

Muscle growth requires overload training, and group training with overload patterns can basically achieve anaerobic state. During the beginner's stage, the period of learning movements, and the period of improving muscle endurance, anaerobic state is usually not achieved. With the improvement of training techniques and the improvement of muscle endurance and strength, training will gradually reach anaerobic state. When engaging in anaerobic exercise, carbohydrates are mainly consumed for energy, rather than fat and protein.

Therefore, for people who want to quickly lose weight, anaerobic exercise may not have a significant effect, but it has a more significant effect on shaping muscle lines and increasing muscle strength.

2、 What anaerobic exercises are suitable for girls?

1 squat

Girls practicing deep squats can achieve sexy and firm buttocks, improve poor posture, accelerate body metabolism, and delay aging. 10 times per group, do four groups.

2 flat supports

Plank support is a popular instrument free exercise in anaerobic exercise, with a simple approach that can help strengthen the core muscle group, improve the body's basal metabolic rate, and reduce the risk of back and spine injuries. 40 seconds each time, take a 20 second break, and cycle four times.

3 rolls of belly

Curling the abdomen is a relatively easy part of anaerobic exercise, as it can help reduce abdominal fat. Long term persistence can lead to beautiful vest lines and even abdominal muscles. 10 times per group, do four groups.

4 sit ups

Situps are considered a popular anaerobic exercise for girls, as they are considered an exam subject in many schools. Girls often do sit ups, which can enhance abdominal muscle strength and help reduce abdominal fat. It can also prevent constipation and help prevent gynecological diseases. Each group has 15, and there are four cycles.

5 Arrows Squat

Arrow squat is a comprehensive hip and leg training exercise that is suitable for girls to practice. It can enhance leg strength, exercise most of the body's muscles, and improve physical fitness.

6. Dumbbell exercise: Using dumbbells for various movements, such as curls, presses, and side lifts, can exercise muscles throughout the body, enhance strength and endurance.

Finally, during anaerobic exercise, it is important to pay attention to the rationality of diet, eat more fresh vegetables and fruits, and avoid excessive intake of greasy and spicy foods to maintain gastrointestinal health. After exercising, do not drink cold water immediately to avoid catching a cold.