Anaerobic exercise is suitable for women. Many women do not exercise for some reasons in their current lives, which leads to body fat accumulation and health problems. And women want to lose weight healthily. Let me share with you the anaerobic exercise suitable for women!
Suitable for female anaerobic exercise 1 1, increasing muscle elasticity.
Aerobic exercise will increase the consumption of body heat, while anaerobic exercise can make muscles elastic and shape the body, and it will not be accompanied by fat and change the body.
For men, they want to turn their muscles into big muscles, but big muscles are the natural enemies of women, and no girl wants to have big muscles on her. Do you know that?/You know what? In fact, female hormones can inhibit muscle growth, so your worry is too nervous.
2. Ordinary anaerobic exercise
Sprint, tennis serve, diving and sit-ups are all anaerobic sports. In fact, for female friends, physical training is more suitable and can shape the most beautiful figure.
Among tennis players, except Serena Williams, you should have never seen how powerful other players are.
3. The amount of exercise that suits you
Everyone's physique and endurance are different, so you should make an exercise amount for yourself according to your exercise test.
The standard is that when you feel slightly tired, this amount of exercise is more suitable for you. Don't get too excited about your favorite sports, it's easy to exercise too much, which is harmful to your health. Therefore, it is necessary to strictly formulate the time and amount of an exercise.
4, aerobic and anaerobic double combination
The best exercise to lose weight and shape is the combination of aerobic exercise and anaerobic exercise. How to arrange the exercise sequence to achieve the best weight loss effect?
Stretching-what we call warm-up exercise is first mild aerobic exercise (10 minutes), then physical training (20-30 minutes), and finally relaxation exercise. The most important link after anaerobic exercise is relaxation (30 minutes). Don't be lazy.
In fact, most people don't know much about aerobic exercise and anaerobic exercise. The ways of these two kinds of exercises are completely different, and the effects after exercise are also different.
Generally speaking, aerobic exercise can increase the calorie consumption inside your body, but anaerobic exercise will make your muscles more elastic and make your body better and more beautiful.
Anaerobic exercise suitable for women 2 1, Russian twist
Russian twist is an effective movement in anaerobic exercise, which mainly exercises our abdominal muscles. First of all, we lie on our back on the yoga mat, do a good job, let our legs leave the ground, bend our backs backwards, and pay attention to the fact that only our hips touch the ground.
At this time, we twist our waist and abdomen and move left and right, and we can obviously feel the strength of our waist and abdomen. Generally, the left and right sides are completed 30 times as a group, and three groups of actions can be done at a time.
2, bow and arrow squat
Bow and arrow squat is also one of anaerobic exercises. First, we stand up straight, and then our legs open and take a lunge posture. In the process of squatting, our legs bend 90 degrees, which is a bit like kneeling on the ground.
Then we can lift our bodies, exchange the positions of our legs, and then repeat this action. We usually do this action 30~40 times on each leg. When doing this action, our hands have been akimbo.
Step 3 crouch against the wall
Squatting against the wall requires us to squat against the wall, with our backs close to the wall and our legs open at shoulder width. In the process of squatting, our legs need to be at 90 degrees, and also at 90 degrees with the ground.
Stick to the same action for at least 40 seconds. Although this movement is not strong, it can effectively exercise our back, legs and leg muscles. It is a powerful action, which is very suitable for girls.
What is the function of anaerobic exercise?
Anaerobic exercise can not burn fat very well, but can exercise muscles and increase muscle mass. Even if muscles don't exercise, they still consume energy in order to maintain body temperature and body operation. Therefore, the higher the muscle content, the better the basal metabolism, and they can become lean.
Can anaerobic exercise increase muscles?
Among all anaerobic exercises, muscle exercise has the best effect on increasing muscle mass, because increasing muscle burden will produce lactic acid and other substances to accumulate in muscles. At this time, the brain will receive this instruction and secrete growth hormone to promote muscle formation.
Is anaerobic exercise harmful to human body?
The biggest feature of anaerobic exercise is that the oxygen intake during exercise is very low. Because the speed is too fast and the explosive force is too strong, the sugar in the human body cannot be decomposed by oxygen, so we have to rely on "anaerobic energy supply".
This kind of exercise makes the body produce too much lactic acid, which leads to muscle fatigue, muscle soreness and shortness of breath after exercise. In fact, a large number of intermediate metabolites such as pyruvate and lactic acid will be produced during glycolysis, which cannot be eliminated by respiration.
When these acidic products accumulate in cells and blood, they become "fatigue toxins", which will make people feel tired and weak, muscle aches, difficulty breathing, rapid heartbeat and arrhythmia. In severe cases, acidosis will occur and the burden on liver and kidney will increase.
What are the common anaerobic exercises?
Common anaerobic sports are: sprint, weightlifting, throwing, high jump, long jump, tug-of-war, push-ups, diving, muscle strength training (long-term muscle contraction) and so on.
What are the benefits of anaerobic exercise?
Anaerobic exercise is relative to aerobic exercise. During exercise, the body's metabolism is accelerated, and the accelerated metabolism needs to consume more energy. The energy of human body comes from the catabolism of sugar, protein and fat.
When there is not much exercise, such as jogging, playing badminton, dancing, etc., the energy supply of the body mainly comes from the aerobic metabolism of sugar. The exercise that mainly depends on the aerobic metabolism of sugar is what we call aerobic exercise.
When the sports we are engaged in are very intense or explosive, such as weightlifting, 100-meter sprint, wrestling and so on. At this time, the body needs a lot of energy instantly, but under normal circumstances, aerobic metabolism can't meet the needs of the body at this time, so sugar quickly produces a lot of energy through anaerobic metabolism.
Exercise in this state is anaerobic exercise. Anaerobic exercise can exercise muscles, improve their explosive power and improve their ligaments.
Matters needing attention in doing anaerobic exercise
1. Anaerobic exercise is a gradual process.
In general, people who take part in anaerobic exercise training for the first time will feel excited, especially when the exercise is effective. This has greatly stimulated your training enthusiasm and action.
But some people can't wait to get into intensive training as soon as they enter the gym, ignoring the warm-up before exercise; Even often overtraining, exhausted, affecting normal life and work. Suggestion: Fitness is a long-term project. Don't try to be your idol in one day.
2. Before and after training, two meals are essential.
Waking up in the morning and after training are two important periods for you to eat. At the same time of hard training, we need to increase nutrition. If you don't eat enough breakfast, you will feel hungry in the later stage of training. Breakfast should contain more sugar and some protein.
In addition, low-fat yogurt, milk and cereal are also good choices. Eat immediately after training, because the body needs to replenish the consumed energy. Eat sugar, protein, water, etc.
3. Training should be diversified.
It can make your body function develop in a balanced way. Although aerobic exercise is good for enhancing endurance and cardiovascular system, it has little effect on increasing strength and strengthening body. Flexibility training is not just for women. Only by combining all kinds of training can we improve our physical fitness in an all-round way.
In fact, anaerobic exercise is helpful for the human body to lose weight. Those who love beauty and want to lose weight can do it. But anaerobic exercise can easily lead to muscle soreness.
So pay attention to adjustment during exercise, don't take too long, and don't forget to relax after exercise. There are many benefits of anaerobic exercise, but it should be based on your own actual situation.