Understand the efficacy of anaerobic exercise

QQ picture 20131206131922.jpg Anaerobic exercise is the weight training for muscle strength

Every time there is a mention of the importance of muscle, many people have questions. That's because everyone is worried that muscles will make you look too strong. In fact, this is because many women have misunderstandings about muscles. They think of "muscles = strong, massive muscles that are exercised in bodybuilding." Please rest assured that women do not undergo special training and generally do not become like that.

When she talked about her weight loss experience, Zheng Duoyan, the weight loss queen, said: “I am a good example of myself. From the age of 33 to the present, I have been working hard for more than 10 years, but I have not shown a piece of it. Looks like it doesn't look strong at all. So, what kind of training can you have the right amount of muscle? Zheng Duoyan recommends weight training for muscle strength, that is, anaerobic exercise.

Weight loss exercise should start with anaerobic exercise first.

As the name suggests, weight training is to use the "weight" to build muscle, you can use dumbbells or mineral water bottles filled with water, convenient and effective! Of course, there are many types of weight training. The movement advocated here is not to let everyone have a blocky interpretation of the muscles, but to have a perfect figure that looks very soft but has good lines. If the training is not exposed muscles, but invisible muscles, can you understand more?

When it comes to weight loss, many people first think of walking or aerobic exercise. Aerobic exercise does have a very good effect on fat burning. Zheng Duoyan said: "You have to ask 'Aerobic exercise is the best way to lose weight?', I will tell you clearly that this is not the case." Because of simple aerobic exercise, it also reduces muscle mass while burning fat. . Therefore, weight loss exercise should start with anaerobic exercise first. For example, doing 20 minutes of aerobic exercise is equivalent to turning the engine off while the car is stationary, and turning the engine off after 20 minutes. Anaerobic exercise not only burns a lot of fat during exercise, but also continues to burn after the end of exercise for more than 48 hours. During this process, the damaged muscles are continuously repaired and the energy is continuously consumed. The engine equivalent to the car was opened for 48 hours.

Most of the anaerobic exercise is a high-intensity, transient exercise.

Anaerobic exercise refers to high-speed and intense exercise of the muscle in an "anoxic" state. Most of the anaerobic exercise is a high-intensity, momentary exercise, so it is difficult to last for a long time, and the time for fatigue elimination is also slow. The biggest feature of anaerobic exercise is that oxygen intake during exercise is very low. Because the speed is too fast and the explosive power is too strong, the sugar in the human body cannot be decomposed by oxygen, and has to rely on "anaerobic energy supply." Common anaerobic high jump, long jump, tug-of-war, muscle strength training, etc.

Anaerobic exercise is generally done by doing some weightlifting exercises to train muscles. During this process, the carbohydrates stored in the muscles are broken down, because the body needs to provide energy to the body by consuming carbohydrates. Once the carbohydrates stored in the body are decomposed, the body's fat will begin to be consumed. If you insist on anaerobic exercise for a while, you will find that there is more fat burned during exercise. If you do aerobic exercise, the body burns fat directly, it may be easier to get started at first, but if you want to keep this small result, you can't be lazy at the moment, otherwise the excess carbohydrate will continue to be converted into fat storage. In the body. Valerian still needs to remove roots. If you want to eliminate fat, you have to eliminate the source of fat.

Anaerobic exercise can increase muscle mass in the body faster

On the other hand, because anaerobic exercise can increase the muscle mass in the body faster. Some people may not be aware of this difference, but sports like weightlifting require muscles to have enough energy to save. After doing aerobic exercise, the body is exhausted, there is no energy and no anaerobic exercise such as weightlifting. You will know if you try it yourself. Even a fitness instructor, after doing aerobic exercise, does not have enough physical strength to do weightlifting.

Finally, if you have exercised your muscles before doing aerobic exercise, your body's metabolic rate will be higher. For aerobic exercise, once the exercise stops, the newly activated metabolism will slow down. If you have already exercised your muscles, your metabolism will remain as active even if you stop exercising, because even if your body is still, your body's muscles will burn a lot of calories.

So, before doing aerobic exercise, try sprinting, dumbbell exercise, or flat and squat. While you are physically fit, you will feel that the body is very easy, but the final effect is better than you think.

1 , long jump

The technical aspects of long jump include: running, jumping, vacating and landing. These movements are strong and can consume body fat.

2 , sprint

From the perspective of sports, sprint can make people sweat a lot and can lose weight. Because these projects consume mainly creatine phosphate, adenosine triphosphate. Sprint is expensive, so you can consume fat.

3 , dumbbell exercise

Holding a small dumbbell to do weight loss exercises can improve the synthesis of protein in the body, increase muscle mass, and improve basal metabolism. The exercise like a dumbbell exercise is based on the effect of exerting a load on the muscles.

4 , flat

Hold a bottle of mineral water filled with water in one hand, or a lightweight dumbbell of 1~3 kg . The elbows are bent at right angles. Lift the mineral level to the front of the body and put it down. Repeat the movement at least 20 times. The faster the speed, the better the effect. .

5 , squat

Step1 : The back stands upright, the feet are about the same width as the shoulders, and the hands are placed behind the neck.

Step2 : Hold your breath and slowly squat down. The time of the whole squat can be as long as 10~30 seconds. The slower the better. Then stand up in the same way, repeat the squat, stand up at least 10~15 times, adjust the breathing rest.

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