Anaerobic exercise in the gym

Anaerobic exercise is a type of exercise relative to aerobic exercise. It is also a type of exercise that can greatly enhance people's explosive power and improve their physical fitness. Many people like to do anaerobic exercise, and there are also many anaerobic exercises in the gym, such as weightlifting, push-ups, dumbbell exercises, squats, sit-ups and plank exercises, which are all common anaerobic exercises.

1. Weightlifting

In fact, "weightlifting" is also a good way for women to exercise, which can tighten the skin and lose weight. Your goal may not necessarily be to lose weight. In fact, when you start lifting weights, you may gain a little weight at first, but don't be afraid because you are gaining muscle, which weighs more than the fat you burn.

2. Push-ups

Support your body with your hands and the soles of your feet, straighten your legs, bend your elbows, lower your body, straighten your elbows, and raise your body. Keep your body straight during the process and don't bend your waist.

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.

4. Squat

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.

5. Crunches

To do a crunch, lie flat on the ground with your knees bent at 90 degrees and your feet flat on the ground. Cross your hands in front of your chest or place them beside your ears, lower your shoulders and abdomen, slightly retract your chin, lift your shoulder blades off the ground, keep your waist fixed, and lower your shoulder blades to the ground. Exhale upwards and inhale downwards. One up and down counts as one time. Do 20 in a set.

6. Plank

Lie on your stomach with your elbows bent and your shoulders and elbows vertical. Put your toes on the ground, lift your body off the ground, and support your weight with your toes and forearms. Straighten your torso, making sure your head, shoulders, hips, and ankles are on the same plane. Tighten your abdominal muscles and pelvic floor muscles, look at the ground, and keep your breathing even. Do each set for 60 seconds, and train four sets at a time, with no more than 20 seconds between each set.