Don't want to go out when it's cold? Do indoor weight loss exercises

　　What you need to know about anaerobic exercise

　　Anaerobic exercise refers to high-speed and intense exercise of muscles in a state of "oxygen deficiency". Most anaerobic exercises are high-intensity and transient exercises, so it is difficult to last for a long time, and fatigue is eliminated slowly. Anaerobic exercise is relative to aerobic exercise. During exercise, the body's metabolism is accelerated, and accelerated metabolism requires more energy to be consumed. The body's energy is obtained through the catabolism of sugar, protein and fat in the body. When the amount of exercise is not large, such as jogging, dancing, etc., the body's energy supply mainly comes from the aerobic metabolism of fat. Exercise that uses the aerobic metabolism of fat as the main source of energy is what we call aerobic exercise. When the exercise we engage in is very strenuous or rapid, such as weightlifting, 100-meter sprint, wrestling, etc., the body needs a large amount of energy in an instant. Under normal circumstances, aerobic metabolism cannot meet the body's needs at this time, so sugar undergoes anaerobic metabolism to quickly produce a large amount of energy. Exercise in this state is anaerobic exercise.

　　Anaerobic exercise has many benefits exercise Muscle boosts immunity

　　Reduce the risk of osteoporosis

　　Anaerobic exercise contributes greatly to increasing muscle endurance and speed. According to the latest research in authoritative foreign medical journals, aerobic training has little effect on increasing bone density, while strength training, which is anaerobic exercise, is more effective in increasing bone density and can effectively reduce the risk of osteoporosis.

　　Improve body immunity

　　After exercise, the repair of damaged muscles and the metabolism of lactic acid consume fat, increase the ratio of muscle to fat, increase the muscle metabolism rate, and improve the body's immunity. Therefore, compared with aerobic exercise, its "fat reduction" effect is not reflected "during exercise", but "after exercise", achieving the effect of "weight loss" even if you are not exercising.

　　reduced disease risk of death

　　Anaerobic exercise can increase muscle contraction speed and strength, effectively reducing the risk of disease death. The latest scientific research in Japan found that for every 10% increase in a person's grip strength, the risk of disease will be reduced by 30%. In comparison, aerobic exercise in this area pales in comparison.

　　Build muscles

　　Anaerobic exercise is too fast and explosive, and the sugar in the human body has no time to be decomposed by oxygen, and has to rely on "anaerobic energy supply." This kind of exercise will produce too much lactic acid in the body, resulting in unsustainable muscle fatigue, muscle soreness and shortness of breath after exercise. Anaerobic exercise is a form of exercise that builds muscles to make the body stronger.

　　Indoor anaerobic exercise

　　1. Dumbbell exercises

　　Action essentials: Hold a bottle of mineral water filled with water or a lightweight dumbbell of 1 to 3 kilograms in one hand. Bend your elbow at a right angle. Lift the mineral water level to the front of your body and then lower it. Repeat the action at least 20 times. The faster the speed, the better the effect.

　　Holding small dumbbells to do weight loss exercises can improve protein synthesis in the body, increase muscle mass, and improve basal metabolism. The principle of exercises like dumbbell exercises is to achieve exercise effects by applying load to the muscles.

　　2. Squat

　　Action essentials: Stand with your back straight, your feet about shoulder width apart, and your hands behind your neck. Hold your breath and squat down slowly. The entire squatting time should be as long as 10 to 30 seconds. The slower the better. Then slowly stand up in the same way, repeat squatting and standing up at least 10 to 15 times, adjust your breathing and rest.

　　Note: If your leg strength is not enough, try to squat down to a half-squat position, then slowly stand up and repeat the action.

　　3. Plank support

　　Action essentials: Lie prone, support your elbows on the ground with your elbows bent, your shoulders and elbow joints perpendicular to the ground, put your feet on the ground, lift your body off the ground, straighten your torso, keep your head, shoulders, hips and ankles on the same plane, tighten your abdominal muscles, tighten your pelvic floor muscles, and lengthen your spine. Eye Look towards the ground and breathe evenly.

　　Each group is maintained for 60 seconds, and each training is performed in 4 groups, with no more than 20 seconds of rest between groups.

　　4. Abdominal crunches

　　Action essentials: Do belly curls on the ground, lie flat on the ground, bend your knees at 90°, and place your feet flat on the ground. Cross your hands in front of your chest or place them next to your ears, lower your shoulders and abdomen, and slightly retract your chin until your shoulder blades are off the ground. Keep your waist fixed until your shoulder blades are flat on the ground. Exhale upwards and inhale downwards, one up and one down, one set of 20.

　　If it is difficult to persist at the beginning, you must not be lazy. You must strictly follow the movement requirements, even if you pause slightly in the middle. The movements at each stage should be from unfamiliar to proficient. After about one and a half months, the abdomen will become quite tight.

　　5. Floor Exercise

　　The simplest weight loss exercises are push-ups and sit-ups, and they are also two weight loss exercises that will never go out of style. Push-ups can exercise the muscles of the chest, abdomen and arms, while sit-ups mainly exercise the waist and abdomen.

　　6. Lift the laundry bag

　　Doing laundry is a chore that can help burn fat and consume energy, and using a laundry bag filled with dirty clothes before doing laundry can also help you lose weight. Lift the laundry bag directly up without letting the bag touch your body, and then lower it down to allow full movement of your arms, shoulders, chest, and abdomen.

　　7. Climb the stairs frequently

　　Jogging along the stairs is a good aerobic exercise. The specific method is: climb 6-12 stairs as fast as possible, rest for 2-3 minutes after each run, and repeat this exercise. If you want to exercise your legs, you can also try skipping one step at a time to achieve better weight loss results.