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How to exercise at home? How do you do indoor exercise every day?

October 16, 2015 Life Comment 1 Read 4841 times

What is a 7 minute exercise?

7 minute exercise is a fitness exercise based on high intensity cycle exercise (HICT). It is the safest, effective and efficient exercise, mainly for muscle training and aerobic fitness.

You only need to spend 7 minutes a day to achieve physical fitness and physical fitness. There are 13 movements, 30 seconds for each action, and 10 seconds for rest. All you need is a chair and a wall. You can repeat your training according to your time.

The 7 minute exercise is based on gravity as a resistance, focusing on the whole body's highly muscular exercise. Although it is difficult, it is really effective, as the author says, "get the maximum benefit from the least investment."

Benefit

7 minutes exercise is a quick and effective way to reduce excess weight and fat. Resistance exercise has a significant contribution to burning fat during exercise. High intensity cycle exercise is the most effective and effective way to increase oxygen consumption in a short time.

Exercise sequence

You should follow the order of 7 minutes high intensity cycle exercise, which enables the muscle group to switch between exercise and rest.

Quantity of exercise

Experts recommend 13 exercise programs, because in a complete exercise process, all muscles are strengthened.

 

Exercise time

Each action should be repeated 12-15 times, and 30 seconds for each action is enough.

The rest time of each exercise

30 seconds or less is considered to be a good rest time. We recommend that each exercise take 10 seconds to rest, so that the total time you exercise is 7 minutes.

Total exercise time

You can repeat 2-3 times. The American Sports Medicine Association recommends at least 20 minutes a day.

Classic like

1/13. hop hop

Jump up your legs and open your hands over your head, then return to your feet and arms on both sides of the body. This exercise exercises most of the muscles of the body.

2/13. shadowless stool

Put your back against the wall, keep your back flat, and lower your buttocks until your knees are at right angles. This exercise is to train the muscles of the four muscles of the femoris.

3/13. push ups

Raise and lower your body by keeping your arms stretched, and keep your body straight. This exercise is aimed at exercising the muscles of the chest, shoulders, triceps, back and legs.

4/13. sit ups

Lie on the floor, bend your knees, lift your back and leave the ground. This exercise mainly exercises oblique or lateral rectus abdominis muscles.

5/13. stool

Put one foot on the chair, lift your body and press the weight of the body from the ground to the chair. This project mainly exercises the legs and buttocks.

6/13. crouch

Bend knees and buttocks to squat down to lower the body and then return to standing posture. Squat exercises the thigh, buttocks, four muscles of the femoris, hamstring muscles, and the main muscles of the leg.

7/13. triceps brace

Grab the edge of the chair and move your hips and feet. At the same time, keep your back firmly attached to the chair, bend your elbow and try to bend to 90 degrees. This is a good exercise for triceps brachii.

8/13. flat brace

The body is in a push up position, and the forearm is bent and bent, so that the weight of the body falls on the forearm, and the elbow and toes touch the ground. This exercise exercises the muscles of the abdomen, back and shoulders.

9/13. knee lifting in place

Bend your legs upwards until the knee reaches 90 degrees, repeat your right leg, and alternate back and forth. This is a good exercise for the leg and buttocks muscles, and can improve the flexibility of the lower part of the body.

10/13. bow step

Bend your leg forward, your feet flat on the ground, and the other foot at the back. The bow step can enhance the four muscles, gluteus maximus and hamstring.

11/13. press on the palm and turn around.

Start from the classic push up position, rotate the upper part of your body, and when you get up, extend your right arm up. It will exercise your chest, shoulders and arms, as well as the core muscles of your body.

12,13/13. side support

Lie down on your side and use your forearms to keep your body from head to toe in a straight line. The purpose of this exercise is mainly to exercise the oblique abdominal muscles.

Abdominal exercise

1/14. squat jumping exercise

First, start with a squat position, then jump up with the strength of the abdomen and then squat down. This is a whole body warm-up exercise that starts abdominal movement.

2/14. reverse roll abdomen

Lie down, then lift your knees and feet to 90 degrees, contract your abdomen, breathe out and breathe in, slowly put your legs down and repeat your exercises.

3/14. straight arm plate type

Keep a push up posture and stretch your arms together. It strengthens your abdominal and back muscles.

4/14. twist type

Sit on the floor with your legs folded into a sit up posture. Lift your arms up, ten fingers, and swing from one side of the body to the other side.

5/14. bird dog

Keep the starting position of the picture, then straighten your right leg and straighten your left arm to keep your hips and shoulders parallel. Make sure your back is straight and hold for a few seconds. This is a movement that exercises the abdomen, waist, buttocks and thighs.

6/14. Bobby

Start with a standing posture, then squatting down with your hands on the floor. At the same time straighten your arms and arms, then return to the squat position quickly, and then jump up. It is a whole body exercise program combining exercise strength and aerobic exercise.

7/14. straight arm tightening type

Straighten your arms over your head and do sit ups, then go back to the starting position to repeat exercises, which increase abdominal endurance. It's one of the most effective abdominal exercises.

8/14. single leg bridge type

Lie down on the floor, close your foot as close as possible to your hips, then raise your hips as high as possible, contract the hips and hamstrings muscles, maintain this posture, and exercise your abdominal and buttocks muscles.

9/14. single leg push ups

Keep the classic push up position and lift one leg up, and then change the other leg, which exercises your lower abdominal muscles.

10/14. flat brace

The body is in a push up position, and the forearm is bent and bent, so that the weight of the body falls on the forearm, and the elbow and toes touch the ground. This exercise exercises the muscles of the abdomen, back and shoulders.

11/14. double arm cross tightening

Cross your arms and place your chest, curl your shoulders up to the pelvis. It exercises your rectus abdominis and obliquus.

12/14. mountain climbing campaign

Maintain a push up posture, lift your right knee toward your chest, jump up, swap your feet in the air, raise your left foot, and put your right foot down, which strengthens the muscles of the cardiovascular system.

13/14. bridge type

Lie on the floor, lift your hips and keep your back straight. Bridge exercises strengthen the entire abdominal area, lower back and buttocks muscles.

14/14. compact bicycle

Lie flat on the floor, hold your head in your hands, lift your knees, make a pedal pedal exercise, twist your body back and forth, and bring your elbow to your knees.

Hip movement

1/12. crouch

Stand up. Your feet are naturally separated and your arms straight forward. Squat until the thigh is parallel to the ground. Bend your knees in the same direction as your toes. Return to standing posture and repeat 10-15 times as a group.

2/12. leg lifting after prone position

Lie prone on the blanket, legs together. Keep your feet straight and lift up. Put them down and repeat them for 10-15 times. This exercise can effectively exercise gluteal muscles.

3/12. bow step squat

Standing, feet naturally separated, hands on the hips. One leg takes a big step forward and presses down the hips until the forelegs are parallel to the ground. Return to standing posture and repeat 10-15 times as a group. Then change the other leg to repeat this action.

4/12. supine bridge lifting buttocks

Lie flat, knees bent, feet flat on the ground. Both arms lie flat on both sides of the body. Then raise the hips as far as possible to form a bridge. Return to start position and repeat 10-15 times as a group.

5/12. kneeling posture, knee lifting leg (left)

Knees and hands are located vertically below the buttocks and below the shoulders. Raise your left leg as high as possible and squeeze your buttocks. Then go back to the starting position and repeat 10-15 times as a group.

6/12. single leg squat (right)

Take a big step forward on your right leg and maintain integrity in your upper body. Then press the buttocks as far as possible and return to the starting position. Repeat this action 10-15 times as a group.

7/12. leg support on prone support (left)

Knees and hands are located vertically below the buttocks and below the shoulders. Then raise your left leg as far as you can and keep your knees bent. Return to start position and repeat 10-15 times as a group.

8/12. prone support leg lift (right).

Knees and hands are located vertically below the buttocks and below the shoulders. Then raise your right leg to the side and keep your knees bent. Return to start position and repeat 10-15 times as a group.

9/12. squat

Stand with your hands on your hips and your feet as far apart as possible. Then squat down until the thigh is parallel to the ground. Bend your knees in the same direction as your toes. Return to standing posture and repeat 10-15 times as a group.

10/12. kneeling posture, knee lifting leg (right)

Knees and hands are located vertically below the buttocks and below the shoulders. Raise your right leg up and squeeze your buttocks as much as possible. Return to start position and repeat 10-15 times as a group.

11/12. sumo squat

Keep your arms on your hips and your feet as far apart as possible. Then squat down until the thigh is parallel to the ground. Bend your knees in the same direction as your toes. Start with this action, lift your heels and support your feet with your toes. Then put down your heels and repeat 10-15 times as a group.

12/12. single leg squat (left)

The left leg takes a big step forward, and the upper body keeps upright. Then press the buttocks as far as possible and return to the starting position. Repeat this action 10-15 times as a group.

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  1. Ramble the dream Road

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