ANAEROBIC EXERCISES- Definition, Benefits and Examples,

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Anaerobic Exercises- Definition

Anaerobic means without oxygen. So, anaerobic exercises are the exercises that result in resisting in oxygen supply. That is, working to the extent that the muscle fails to receive enough oxygen. In the anaerobic exercise, we perform an exercise that involves the maximum use of strength and energy in a very short time. Anaerobic exercises are usually used for strength development and bodybuilding. Anaerobic exercises are also when we perform the aerobic exercises at very high intensity including the 90% use of heart rate.

Anaerobic Exercises- Benefits

There are many benefits of anaerobic exercises.

- Fat Loss:

Anaerobic exercises are very useful in fat loss and losing weight. Since in these exercises, maximum use of strength and energy is required and it results in rapid fat loss. For example, performing deadlifts results in fat loss by the use of energy generated by the burning of fats.

- Muscle Building:

Anaerobic exercises are also very beneficial in muscle building. Because performing several anaerobic exercises can result in muscle building and development. Fast, explosive, quick bursting of an exercise set can result in breakage of muscle fibers. These muscle fibers when fed and goes into resting state and recovers, result in bigger muscle size and more strong muscles than the last session.

- Increased Muscle strength:

Performing anaerobic exercises also results in an increase in overall muscle strength. Due to the unique habit of the human body of becoming used with the habits and situations faced by it. The body becomes strong and able to withstand the stress the next time once it experiences the stress. For example, if you lift a weight of 10 kgs today, then possibly when you train the same in the next week. The weight of 10 kgs becomes easier or light for you. So, this way you become strong.

- Increased endurance:

As Anaerobic exercises are very effective physical exercises, it also helps us in withstanding different physical inabilities and diseases. A consistent practice of anaerobic exercises greatly helps in advancing endurance abilities.

Anaerobic Exercises- Examples:

There is a large number of ways and exercises to go anaerobic, which you can perform to achieve an outstanding physical level. 

• Lunges: Lunges are lower body workout set. It activates and trains the entire lower body parts, eg, hamstrings, glutes, lower back, etc.
• Squats: These are also lower body workout set. Squat is a compound exercise as it activates and trains more than one different parts of the body. It greatly trains the lower body parts such as hamstrings, glutes, quadriceps, lower back, and abdominal area.
• Deadlifts: Deadlifts are considered as the king of all compound exercises. It basically trains the entire back, collar, hamstrings, glutes. etc.
• Skipping/Jumping ropes: It is a full body workout set. It trains the entire body at a time.
• Rowing: Rowing is also a full body exercise. It trains the whole at a time including the back, arms, quadriceps, etc.
• Circuit Training: Circuit Training is usually a training method. In this, we perform two or more exercises in a particular set. It is a combination of different exercises. We practice circuit training to achieve the highest failure. To use the maximum strength and energy for a period of time without taking any rest. 

Hence, in this article, I have explained about the anaerobic exercises. Its definition, the useful benefits of performing these exercises. And the list of some of the most effective anaerobic exercises.

Hope this article becomes useful to you. 

To know more about anaerobic exercises, you can go to the link: " Anaerobic exercises".

Chest workout at home.

Chest workouts:

Chest workout at home is one of the best exercises for everyone. The chest is the major part that provides us with an extraordinary physique. It fills the t-shirt making us look great. And this can be only possible by performing chest workouts at home or at the gym, depends on you.
If you have problems accessing to a gym or joining a gym then also there is a solution. And maintaining a well-defined physique does not require a proper gym or a well-defined place. It just requires the determination and your eager want.
So, if you are facing problems in joining a gym. If you have no time to go to a gym. You have a very busy schedule. Or if you are a beginner and you are searching for bodybuilding tips. Then, I m here for you.
In this article, I am going to discuss the best chest workout at home.

Chest workouts without weights:

There is a large number of methods by which you can work out for your chest if you have no weights. If you are not interested in using weights. Here, I enlist the best chest workouts at home. If you practice these chest workouts honestly and consistently, it will bring you very good results.
The below workout plan is good for all, it can be good for beginners as well as intermediate.
The below workout plan activates and effects all the major parts of the chest.

Plane push-ups:
    Plane pushups are one of the most effective chest workouts in both gyms as well as home. It is the normal pushup which greatly affects the front portion and the middle portion of the chest. You can perform this on a plane floor by just contacting the palm (hand) and your foot to the floor. Plane push-ups activate the shoulders, the middle chest, triceps, core etc. This push up is very beneficial in strengthening the chest and in shaping it.

Incline pushups:
    These are also very important and effective sets for building a big and strong chest. Incline pushups can also be performed in the gym or at home. In the gym, you have benches which make it easier to perform these pushups. You can perform incline pushups at home also very easily. Just make the use of the wall or a sofa or a table in your home to perform incline pushups. Place your hand on the wall or the sofa or a table and the foot on the plane surface or floor. This pushup activates your lower chest regions, biceps, and shoulder.

Decline pushups: (for upper chest)
    To provide a very influensive look to your chest, working on the upper chest is the best idea. Decline pushups enable effective working on upper chest regions. These pushups are also very easy to perform but are very effective. So, how to perform? Its very simple. In this, the chest is lower in height than the legs and lower body parts. So, to perform this pushup you need to keep your lower body parts at a greater height than the chest. As I discussed in incline pushups, you can make the use of a sofa, a table or the wall in your home to achieve this setup. Just place your leg on the raised position and your hands on the surface or floor and perform the pushups. This pushup is greatly beneficial for the upper chest and shoulders.

Perform these sets in a consistent manner and you will be able to feel the results.


You can get vast knowledge about pull-ups by visiting the following site: ( push ups )

Deadlift workout for beginners, importance, types and variations.

Deadlifts:
             First of all, if you don't have deadlift in your plan then you need to add it for sure. The reason why you need to add deadlifts into your plan, I m going to discuss it in this article.
                    If you want to add slabs of muscles in your body if you want to develop explosive strength and power to your body. And also if you want to develop an impressible physique. Then, performing deadlifts will bring you greater confidence.
                   Deadlifts are by virtue considered as the "Father of all strength building exercises". It is the most effective compound exercise for developing strength throughout the major body parts. Deadlifts add more mass to the body. It is also called by "The king of Mass Builders".
                     Deadlifts increase the upper body as well as lower body strength. It strengthens the lower back, glutes, abdominal region, etc.
The different reasons for performing deadlifts are :
- It requires minimum pieces of equipment. Just a rod and the number of plates according to weight is sufficient.
- Deadlifts provide stability to the upper regions of the body. It helps us to maintain proper posture. It enables straight back and a strong core.
- It is very useful in real life activities like lifting furniture, heavy bucket, etc. Deadlifts are very useful as it enables comfortable lifting of different things from the ground at any angle. It also helps in a decreased rate of injury during daily life activities.
- Deadlifts also help in developing gripping strength. Because holding the rod throughout the lift is an important factor in deadlifts. So, it strengthens the grip.
- It is the better and finest test check the overall strength of a person.



Types/ Variations of Deadlift:

There are various types of deadlifts according to their effectiveness and body part affected:


1.Sumo deadlifts: 

   In this type of deadlift, the feet are placed wider. The feet is placed usually wider than the shoulder, the grip is placed in the middle on the inner side of the legs. This type is very beneficial for developing strengths in beginner bodybuilders and also to a person suffering from back injury. No doubt, it is one of the best to develop overall strength. This type of deadlifts greatly affects the lower back, glutes, and hamstrings.

2.Romanian deadlifts:

   These are also known as stiffed legged deadlifts. In this type, the legs are usually stiffed narrower than any other types. Romanian deadlifts greatly affect the back of your legs and glutes. These deadlifts activate the Hamstrings and glutes. In this, you should not fold the legs throughout the set as this will decrease the involvement of hamstring.

3.Snatch grip deadlifts:

   The snatch grip deadlift is an Olympic exercise. In this, the grip is wide. You have to hold the rod wide and lift and the legs remaining neutral. Snatch grip deadlift greatly affects the upper back, glutes, hamstrings, forearms, etc.

4.Deficit deadlifts:

   In this type of deadlift, the only variation is that you have to place the legs on a raised position. The raised position can be on one or two plates and performing deadlift. You can keep the grip and placement of legs in a neutral position. It greatly affects the lower back, glutes, hamstrings, etc.

5.Chains and bands deadlifts:

   In this type of deadlifts, you just add more weight to the barbell with the help of chains and bands. This is useful in testing the strength when you have no plates left in the gym.

6.Zercher deadlifts:

  This is the special type of deadlift and is one of my favorites. Zercher deadlifts can be very useful when your partner is absent. This is also a very risky type of deadlift. To perform this, you should have strong forearms and back. And also I can say that it strengthens the forearms, entire back and also the lower body parts. This greatly affects and activates the traps, strengthen the abs, glutes, quads and also the biceps.
  In Zercher deadlifts, we place the barbell on our forearms and perform squats. I will deeply discuss this deadlift in my upcoming posts.

7.Hack Lift: 

  We can also call it as reverse deadlifts because in normal deadlifts the barbell is placed in front but in hack lift, the barbell is placed at the back. The placement of the legs and arm grip is normal. Hack lift greatly affects the quads and strengthen it.

8.Jefferson deadlift:

  This type of deadlift in a very risky one. So, it will be better to first learn the proper form then do this. Same way, it is also a very effective type and is very beneficial. Hence, performing this with the right form can benefit you greatly.

You can also get more information about deadlifts by clicking on this link ( deadlifts).

But, keep in mind the selection of a particular exercise or a variation or a type completely depends on your comfort. The exercise which suits the best is the best for you. The exercises which provide injuries to you should not be performed, in any case.