Aerobic exercise refers to the exercise carried out by the human body under the condition of sufficient oxygen. The energy supply of the body mainly comes from the aerobic metabolism of fat. Common aerobic exercises include jogging, aerobics and swimming. Aerobic exercise can not only strengthen the body, but also enhance the vital capacity and heart function.
If we are engaged in strenuous exercise, such as 1-meter sprint, push-ups, belly roll, etc., aerobic metabolism can't meet the energy required by the body, and the sugar in the body will undergo anaerobic metabolism to generate a large amount of energy to meet the needs of physical exercise, which is anaerobic exercise.
So, what anaerobic exercises are suitable for girls without instruments?
1. Squat
Doing squat for girls can cultivate sexy and strong hips, improve bad posture, speed up body metabolism and delay body aging.
suggestion: do four groups
2 and flat support
1 times in each group. Flat support is a popular exercise without equipment in anaerobic exercise, which is simple and can help strengthen core muscles, improve body basal metabolic rate and reduce the risk of back and spine injuries.
Suggestions: 4 seconds each time, rest for 2 seconds, and cycle for four times
3. Abdominal rolling is relatively difficult in anaerobic exercise, which can help to reduce abdominal fat, and you can develop beautiful vest lines and even abdominal muscles after long-term persistence.
suggestion: do four groups 1 times in each group
4. Sit-ups
Sit-ups are anaerobic exercises that girls practice more. After all, many schools count sit-ups as examination subjects. 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.
suggestion: 15 in each group, circulating in four groups
5. lunge squat
lunge squat is a comprehensive hip and leg training movement, which is very suitable for girls to practice, and can enhance leg strength, exercise most of the body muscles and improve physical fitness.
suggestion: 1 times for each group and do four groups.