4 anaerobic exercises in winter warm up and slimming

In the cold winter months, many women often experience cold hands and feet, which is commonly associated with a weaker constitution. Therefore, it's best to avoid high-intensity workouts that can strain the body. Instead, opt for low-impact aerobic exercises that help generate body heat and gently engage your muscles. Exercising at home is not only convenient but also allows you to warm up properly before starting any workout. **Dumbbell Exercise** To begin, hold a bottle filled with water or a light dumbbell weighing 1–3 kg in one hand. Bend your elbow to form a 90-degree angle, then lift the weight to chest level in front of your body and slowly lower it back down. Repeat this motion for at least 20 times. The faster you perform the movement, the more effective it becomes. Dumbbell exercises help increase protein synthesis, build muscle mass, and boost your basal metabolic rate. The principle behind these exercises is to apply resistance to your muscles, leading to improved strength and tone. **Deep Squats** Stand upright with your feet about shoulder-width apart. Place your hands behind your head for support. Hold your breath as you slowly lower yourself into a squat, aiming to hold the position for 10 to 30 seconds. The slower you go, the better the result. Then, rise back up in the same controlled manner. Perform this movement 10 to 15 times, taking deep breaths between sets. If your leg strength is limited, start with a half-squat and gradually work your way up. **Plank Position** Lie face down on the floor with your forearms on the ground. Keep your elbows directly under your shoulders, and extend your legs so that your body forms a straight line from head to heels. Tighten your core and pelvic floor muscles, and maintain even breathing throughout. Hold this position for 60 seconds per set, completing 4 sets with no more than 20 seconds of rest between them. This exercise strengthens your entire core and improves posture. **Rolling Belly** Lie flat on the ground with your knees bent at a 90-degree angle and your feet flat on the floor. Cross your arms over your chest or place your hands by your ears. As you lift your upper body, focus on bringing your shoulder blades off the ground while keeping your lower back pressed against the floor. Lower yourself back down slowly. Breathe out as you lift and in as you lower. Complete 20 repetitions per set. At first, it may be challenging, but consistency is key. Stick to the proper form, and after about a month and a half, you'll notice a firmer, more defined abdomen. **Tip:** Anaerobic exercises are great for building strength and achieving fitness goals quickly. However, they require a higher level of physical readiness. Always start slow, gradually increase intensity, and prioritize proper form to prevent injuries. With patience and persistence, you'll see real results.

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