How to do anaerobic training at home

When it comes to weight loss, many people only know to do aerobic exercise. But anaerobic exercise can also give us a good weight loss effect.

If we only use aerobic exercise to lose weight, it may not be enough. If the exercise is appropriate, anaerobic exercise can also be an obesity killer, and the weight loss effect will be better than aerobic exercise.

In this article, we will teach you to lose weight fast and start exercising anytime, anywhere! Come and try the power of these fat killers!

What are the indoor anaerobic exercises?

Squat:

The deep squat is known as the king of strength training, and many workout moves are integrated with the deep squat movement. Squatting seems to exercise the lower body, but it can enhance the strength of the whole body. When squatting, it can stimulate the gluteal muscles and the skeletal muscles.

The standard squat movement:

1. The back is arched.

2. Sit back with the hips and the weight on the heels.

3. Grasp the depth of the squat, generally more than below the horizontal surface.

4. Open your legs shoulder-width apart. 5. The speed of squatting should not be too fast.

Russian swivel:

Russian swivel is a classic waist and abdomen exercise method, mainly for the internal and external oblique muscles. Target exercise position: Internal and external oblique muscles.

Starting position:

1. Lie on the floor, cross your feet and keep your back flat. The knee is slightly bent. Twist your feet together to maintain stability.

2. Lift your upper body without moving the lower body, creating an imaginary V shape with your thighs. Extend your arms fully in front of you and perpendicular to your body, hold dumbbells with both hands, or use mineral water instead. Action essentials: focus on the abdominal muscles, tighten the abdominal muscles, and at the same time contract your waist and abdomen and twist your body to the right until your arms are parallel to the ground, and exhale at the same time. Keep the abdominal muscles continuously contracted, and then return to the starting position. Then move to the other side and perform the same action on your right.

Note: keep the lower body stable.

Push-ups:

Push-ups mainly exercise the muscles of the upper limbs, waist, and abdomen. It is an effective method of strength training.

The standard actions are as follows:

First, we hold the ground with both hands, make sure that the distance between the hands is as wide as the shoulders, extend the legs back, and ensure that the body is straight and cannot be bent.

Then, bend the arms and descend the body parallel. You must ensure that the shoulders and elbows of the body keep falling vertically and that the torso, hips, and lower limbs are kept straight. When the body is about to touch the ground, it is an action to prop up and return to the original posture.

Although push-ups have a good effect on promoting our health, everyone should do what they can and not overload them, as there will be adverse reactions such as muscle strain and muscle soreness. For trainees, 20-30 per day is enough, and then increase the number gradually.

Plank support:

Plank support is a muscle training method similar to push-ups. It takes a primarily prone position during the exercise. It can effectively exercise the transverse abdominals (TrA), and it's an effective way to train core muscles.

Standard action: Lie prone with elbows bent and supported on the floor. Shoulder and elbow joints are perpendicular to the ground, feet are on the