What are the indoor anaerobic training plans?

In today's society, many white-collar workers have no way to go outdoors and gyms to exercise, so they can only exercise at home. However, the plans for indoor fitness on the market are relatively messy. Next, we will give you an indoor anaerobic training plan.

Action 1. Squats

　　Key points of action:

　　Preparation stage: Both legs are placed flat on the ground, shoulder-width, and the toes of both legs are tilted outward by 30 degrees. The weightlifting rod should be mounted on the trapezoid muscle, raise your head, chest, abdomen, and back, and shrink backwards. Vision should be carried out on the trapezoid muscle, lift your head, straighten your chest, and hold your back, and the shoulders are contracted backwards. In front, the distance between hands is slightly wider than the shoulder width. The elbows are inwardly obliquely below the rod, and the forearms should be as stable as possible to be perpendicular to the barbell, which will be more stable and your wrists are not easily injured.

　　Squatting stage: Look ahead. Keep your back straight, inhale deeply and bend your knees to control your squats, as if you are sitting on a chair. During the process, keep your heels from leaving the ground. When squatting, the direction of the knee joint is the same as the toes, and strive to spread your thighs.

　　Stand stage: Press down the body until the thighs are parallel to the ground, but do not be too low. Let the weight be evenly distributed on the thighs and heels, and the knees should not exceed the toes. Stay still for 1-2 seconds.

　　Squatting stage: Start with the heels, exert force on the thighs, and exhale at the same time, lift the head. Imagine kicking the legs and pushing the head upwards, instead of lifting the hips first and then straightening the waist; the entire squatting process should keep the center of gravity stable, and the feet cannot move; the body will stand upright and continue to exert force on the four ends, and the knee joints will remain overextrous. 1-2 seconds.

　　Action 2. Pushups

　　Key points of action:

　　1. When doing pushups, your body must be kept in a straight line from your shoulders to your ankles. At the same time, your arms should be placed on the chest, and the distance between the hands should be slightly wider than your shoulders, which can ensure that each movement can exercise the triceps more effectively.

　　2. When doing pushups, you should not drop your body quickly. Take 2 to 3 seconds to fully lower the body, and the final chest should be about 2 to 3 cm away from the ground; then, when you get up, you should immediately support it and return to the starting position. This will allow the triceps to be under more force and the exercise effect will be better.

Action 3. Plank support

　　Key points of action:

　　Bend your elbows, your forearms are close to the ground, your elbows are supported on the ground, your hips, your abdomen are tightened, your spine is extended, and your eyes are looking forward On the side, the tip of the toes touch the ground slightly. Tighten the abdominal muscles, squeeze the gluteus maximus, relax the neck and neck, and the body forms a straight line. Starting from the hands, the elbows are shoulder-width and are placed parallel to the ground, supporting the entire body, head, back, and hips in the same straight line.

Editor's recommendation:

Is lunge aerobic exercise or anaerobic exercise?

What is the best way and action for girls to burn fat?

What is the exercise of standing up? Is it aerobic or anaerobic