What is anaerobic exercise for fat loss?

There are many obese people who try their best to lose fat, and even spend a lot of money to buy some diet pills. However, these methods are not so good for their bodies. They can only achieve a quick weight loss effect, and if you are not careful, there is a high possibility of rebound. Therefore, it is best not to take this approach. It is still better to use some exercise methods to achieve the effect of weight loss. Now the most effective exercise method is anaerobic exercise.

1. Squat

Action essentials: Stand with your back straight, feet about shoulder-width apart, and hands behind your neck. Hold your breath and squat down slowly. The entire squatting time should be as long as 10 to 30 seconds, and the slower the better. Then stand up slowly in the same way, repeat squatting and standing up at least 10 to 15 times, adjust your breathing and rest.

Note: If your leg strength is not enough, try to squat to a half squat position, then slowly stand up and repeat the action.

2. Plank

Key points of the movement: Lie prone, bend your elbows and support yourself on the ground, keep your shoulders and elbows perpendicular to the ground, step on the ground with your feet, lift your body off the ground, straighten your torso, keep your head, shoulders, hips and ankles in the same plane, tighten your abdominal muscles, tighten your pelvic floor muscles, extend your spine, look at the ground, and maintain even breathing.

Hold each set for 60 seconds, do 4 sets each time, and the rest period between sets should not exceed 20 seconds.

3. Dumbbell exercises

Key points of the action: Hold a bottle of mineral water filled with water, or a 1-3 kg lightweight dumbbell in one hand, bend your elbow at a right angle, lift the mineral water horizontally in front of your body and then put it down. Repeat the action at least 20 times. The faster the speed, the better the effect.

Doing weight loss exercises while holding small dumbbells can increase protein synthesis in the body, increase muscle mass, and improve basal metabolism. The principle of exercises like dumbbell exercises is to achieve the training effect by applying load to the muscles.

Compared with aerobic exercise, anaerobic exercise is more difficult, so it can make your weight loss effect better. However, this method is not suitable for female friends with weaker bodies. Otherwise, it is likely to make their bodies extremely exhausted and fail to achieve the desired weight loss effect. Therefore, it is best for male friends who want to build muscle to adopt this method.