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

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.

Apparatus exercises and brisk movements within 15 seconds are anaerobic exercises.

Anaerobic exercise refers to the form of energy supply for exercise. There are three forms of energy supply during exercise: 1. high-energy phosphoric acid, 2. Anaerobic glycolysis, 3. Aerobic oxidation. The longer the time and the lower the intensity, the more aerobic oxidation tends to be; On the contrary, for a short period of time, the extreme intensity is anaerobic exercise.

Common anaerobic sports include: sprinting, weightlifting, throwing, high jump, long jump, tug-of-war, and muscle strength training.

Anaerobic exercise is mostly load-intensive and instantaneous, so it is difficult to last for a long time, and the time for fatigue to disappear is slow. 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.

Short-term, high-intensity, fast-frequency sports.

Yes

1. Squats. Squats are freehand exercises that I personally find most effective for working the buttocks and the 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.

2. Push-ups.

It mainly exercises the muscles of the upper limbs, waist and abdomen. It is a very simple and easy but very effective anaerobic exercise.

3. Lunges and lunges.

This movement can also have a leg slimming and buttock lifting effect. First, cross your hands on your hips, then take a step forward, and then squat down with your front legs at 90 degrees, and your back legs at about 90 degrees, with your center of gravity between your legs.

4. Sprint. Sprinting is one of the types of track and field events, which generally include: 50-meter run, 60-meter run, 100-meter run, 200-meter run, 400-meter run, 4 100-meter relay run, etc.; Its athletic characteristics:

It is a project in which people run the specified distance on the track and field at the fastest speed at the same time, and the winner is the one who finishes first.

In terms of energy supply for human body functions, sprinting is manifested in the human body maximizing the speed limit instinct and supplying energy in the form of anaerobic metabolism.

5. Long jump. Long jump is a life skill for primitive humans to hunt for food and escape from wild beasts, and later it has become a condition and means for selecting and training soldiers. In the ancient Greek Olympic Games, the long jump was included as one of the events, and the modern long jump was included in the competition, which began in England.

Common anaerobic exercise for running, squat, throwing and tug-of-war, running is a common sport, is currently one of the sports competitions, can improve the rapid contraction of muscles, squats are mainly to exercise lung capacity, there is a strong myocardium for annihilation, insisting on exercise can have the best effect.

1. Racing

Running is a common anaerobic exercise, it is a sport that is indispensable in sports, the best period is between 11 and 13 years old, it 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 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 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.