What are the items of anaerobic exercise? What are the anaerobic exercises?

Common anaerobic sports include: sprinting, weightlifting, throwing, high jump, long jump, tug-of-war, push-ups, diving, strength training (prolonged muscle contractions), etc.

The biggest characteristic of anaerobic exercise is that the uptake of oxygen during exercise is very low. Due to the high speed and explosive power, the sugar in the human body does not have time to be broken down by oxygen, and has to rely on it"Anaerobic energy supply"。

This kind of exercise will produce too much lactic acid in the body, resulting in muscle fatigue that cannot last long, feeling muscle soreness and shortness of breath after exercise.

In fact, a large amount of intermediate metabolites such as pyruvate and lactic acid are produced during digestion, which cannot be eliminated by respiration. These acidic products accumulate in the cells and blood, and they become them"Fatigue toxins", it will make people feel fatigue and weakness, muscle aches, breathing, rapid heartbeat and arrhythmias, and in severe cases, acidosis and increase the burden on the liver and kidneys. So after anaerobic exercise, the person will always be exhausted, and the muscle pain will last for a few days before it disappears.

If you want to make your body stronger, you can go to the gym and participate in anaerobic exercises. However, when exercising, it is best to follow the guidance of a fitness trainer and choose a training plan that works for you.

The main effect of anaerobic exercise is to increase muscle strength and muscle circumference.

Anaerobic energy supply cannot be sustained for a long time. But boxers, martial arts masters, judo masters, etc., can create a level of anaerobic energy supply to muscles that ordinary people cannot understand. They are all the elements that need to be practiced for a long time and constantly replenish the muscles.

Of course, it is necessary to consider the innate factors (after all, those people are talented), but you can't be in a hurry, the degree can only be slowly deepened, otherwise you will be injured (the muscle recovery is very slow after anaerobic energy).

Common anaerobic exercises are: short-distance running, weightlifting, throwing, high jump, tug-of-war, muscle strength training, etc., anaerobic exercise can enhance muscle strength, improve the body's adaptability, and is the main increase in muscle.

Gym anaerobic exercise program:

WeightliftingIn fact, "weightlifting" is also a good way for women to work out, which can tighten the skin and **. Your goal may not necessarily be, in fact, when you start lifting weights, you may start by a little bit heavier, but don't be afraid because you're gaining muscle, and it's going to weigh more than the fat you burn.

2.Push-ups, with both hands on the ground, forefeet on the ground, legs straight, elbows bent, body down, elbows straight, body up. Keep your body straight and don't slump over during the process.

3.Dumbbell exercise essentials: Hold a bottle of mineral water filled with water in one hand, or 1 3 kg of lightweight dumbbells, bend your elbows at right angles, lift the mineral spring horizontally to the front of your body and then put it down, repeat the movement at least 20 times, the faster the speed, the better the effect.

4.Squat, stand with your back straight and your feet about shoulder-width apart, with your hands behind your neck. Hold your breath and squat down slowly, preferably for 10 to 30 seconds, the slower the better.

Then slowly stand up in the same way, repeat squatting, standing up at least 10 15 times, adjusting breathing and resting.

5.Curl your abdomen, lie flat on the ground, bend your knees 90°, and rest your feet flat on the ground. Cross your hands in front of your chest or next to your ears, sink your shoulders and abdomen, tuck your lower jaw slightly, go up to your shoulder blades off the ground, fix your waist, and go down to your shoulder blades flat on the ground, exhale upwards and inhale downwards, one up and down at one time, a group of 20.

6.Plank with your body in a prone position, with your elbows bent and shoulders and elbows vertical, your toes on the ground, your body off the ground, your toes and forearms supporting your weight, straightening your torso, keeping your head and shoulders, hips, and ankles on the same plane, tightening your abs and pelvic muscles, looking at the ground with your eyes on the ground, and keeping your breathing even. Each set lasts sixty seconds and trains four sets at a time, with no more than 20 seconds between each set.

Anaerobic exercises include squats, planks, weights, push-ups, and crunches, and squats are the most effective hand-to-hand exercises for the hips and back and front of the thighs. If possible, it is best to have a weight on your shoulders, but since it is freehand, there are also methods. Planks are the most love-hate moves for me.

Because it was too difficult to stick to at the beginning, it would not work with the standard movement for more than ten seconds. It's a sport that can be done anytime, anywhere, and it's very convenient. Exercising your core strength can do wonders in your lower abdomen and flanks.

Push-ups are a well-known sport in which you keep your hands on the floor and the soles of your feet perpendicular to the ground. Brace your elbows and keep them bent, bend your elbows when your body is down, and straighten your elbows when your body is up. The most important thing to pay attention to during the movement is to be straight, not to bend or collapse.

Common anaerobic exercises include: sprinting, weightlifting, throwing, high jump, etc. Aerobic exercise, also known as aerobic metabolic exercise, refers to physical exercise performed by the human body with sufficient oxygen**.

The benefit of aerobic exercise is that it can increase oxygen intake and better burn excess calories in the body. It is characterized by low intensity, rhythmic and long duration.

Through this kind of exercise, oxygen can fully digest the sugar in the body, but also consume body fat, enhance and improve cardiopulmonary function, prevent osteoporosis, regulate mental and mental state, is the main exercise mode of fitness.

What is aerobic and anaerobic exercise?

The more common aerobic exercises in life are yoga, walking, swimming, tai chi, aerobics, etc. Anaerobic exercises include weightlifting, sprint running, wrestling, long jump, high jump, etc. The difference between the two is that the former lasts longer, while the latter generally lasts for a shorter time.

1. Aerobic exercise.

Aerobic exercise refers to the physical exercise program in which the human body can still maintain sufficient oxygen during exercise**, and the oxygen consumed by the body and the oxygen inhaled are in a balanced state, and the more common aerobic exercises include yoga, walking, jogging, skating, swimming, tai chi, aerobics, etc.

2. Anaerobic exercise.

Anaerobic exercise refers to the vigorous exercise of muscles in a state of insufficient oxygen, and the oxygen inhaled by the human body is far from being able to replenish the consumed oxygen. The more common anaerobic exercises in life include weightlifting, short-range speed running, medium- and long-distance running, tug-of-war, wrestling, long jump, and high jump.

3. The difference between the two.

The obvious difference between the two is the exercise time, aerobic exercise lasts for a long time, the exercise intensity is relatively low, and it can generally continue to exercise for more than 15 minutes. Anaerobic exercise, on the other hand, is a rapid burst of exercise that lasts for a relatively short period of time.

The classification of anaerobic exercise is derived from the classification of the metabolic process of skeletal muscle during human exercise, and the concept of anaerobic exercise is also based on the evolution of anaerobic metabolic energy supply system, for example, anaerobic exercise refers to the exercise of human muscles in the state of anaerobic energy supply metabolism, including running, squat, throwing, tug-of-war, etc.

1. Racing. Running is a common anaerobic exercise, is an indispensable exercise for sports, the best period is between 11 and 13 years old, can improve the rapid contraction of muscles, strengthen the flexible training of the excitatory and inhibitory processes of the nervous system, and improve the rapid contraction strength of the muscles.

2. Squats. Squats are mainly freehand training on the hips and the back and front of the thighs, squats require large lung capacity and strong heart scheming movements, insisting on doing it can also play a leading role, regular exercise can also train the thighs, buttocks and thigh hamstrings.

3. Throwing. Throwing is also one of the anaerobic exercises, mainly to exercise the muscles of people's shoulders and arms, promote the coordination of people's eyes and hands, and the throwing exercise is also relatively simple, even novices can learn in a short time.

4. Tug-of-war. Tug-of-war belongs to a kind of entertainment competition, is one of the more traditional sports, the history of tug-of-war is very long, as early as the Spring and Autumn Period has begun, at first named Hook Qiang, and then gradually evolved into tug-of-war.

1. Squats can train the best firm buttocks, improve poor posture, speed up body metabolism, delay body aging, and if you do appropriate squat exercises during pregnancy and labor, it can help natural childbirth.

2. Sit-ups should be regarded as an anaerobic exercise that girls practice more, after all, sit-ups in many schools are counted as exam subjects, and girls often do sit-ups, which can enhance the strength of abdominal muscles, help lose abdominal fat, and prevent constipation.

3. Plank should also be regarded as a popular non-equipment exercise in anaerobic exercise, which is simple to do, but can help strengthen core muscles, improve the body's basal metabolic rate, and reduce the risk of back and spine injuries.

4. Abdominal curls are a kind of low difficulty in anaerobic exercise, suitable for girls to practice, can help lose abdominal fat, and long-term persistence can train beautiful vest lines and even abdominal muscles.

In today's life, people pay more and more attention to their physical health, so many people begin to exercise and fitness, so as to get a healthy body or perfect body, in which aerobic exercise and anaerobic exercise are different in the process of exercise, aerobic exercise is very effective for fat loss, but anaerobic exercise is used to enhance strength and speed, especially for muscle gain. Anaerobic exercise can cause the formation and accumulation of lactic acid, and the load intensity is relatively high, and the instantaneous nature is also relatively strong. Long-term exercise can improve the body's muscle strength, explosive power can increase the volume of muscles, and improving the speed of exercise can be said to be the favorite of fitness bosses.

Common anaerobic exercises in daily life include sprinting, weightlifting, squats, push-ups, high jump, diving, etc. These exercises are mainly indirect high-intensity training, which is also the difference between anaerobic and aerobic exercise. These exercises can enhance the endurance of people's body muscles, and also have a certain fat reduction effect, which can make people look more energetic and neat as a whole, and reduce body fat percentage.

In the process of doing anaerobic exercise, the intake of oxygen is very low, because the speed is too fast or more violent in the process of doing anaerobic exercise, the body's sugar has not had time to oxidize and decompose, that is, anaerobic energy supply, so it is called anaerobic exercise. In the process of exercise, the body will produce a large amount of lactic acid, which makes the muscles feel very tired and sore, but lactic acid cannot be eliminated through breathing, and can only be slowly digested in the body. That's why people get their muscles very tired for days after anaerobic exercise.

If you regularly insist on anaerobic exercise, the endurance of the muscles will become stronger, and the intensity of some anaerobic exercise will not make the muscles feel very tired.

If you want to ** then I recommend that you can combine the two exercise modes of aerobic and anaerobic for training, aerobic exercise is mainly fat loss, anaerobic exercise is mainly refining, and the effect can be quickly reflected.

Anaerobic sports should be 100-meter sprints, weightlifting, wrestling, fast running, skipping rope, tennis, football, basketball, high jump, long jump, tug-of-war, muscle training, push-ups.

For example, sit-ups, push-ups, planks, squats, weightlifts, high jumps, tug-of-war, long jumps, sprints.

Anaerobic sports include: sprinting, weightlifting, high jump, long jump, push-ups, etc. Because these exercises require a lot of energy, sugar is metabolized anaerobically.

Anaerobic exercise programsThere are many anaerobic exercises, the more common ones are running, squats, throwing, tug-of-war, high jump, long jump, and so on. Among them, running, long jump, and squat are anaerobic exercises that are easier for us to do in our daily life.

Introduction to anaerobic exerciseAnaerobic exercise generally refers to exercise with high load intensity and strong instantaneousness, and the cover tease has the characteristics of short duration and long time to eliminate fatigue and mountain labor. During anaerobic exercise, the sugar in our body is mainly metabolized by socks, so as to quickly produce a large amount of energy to meet our body needs.