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How to exercise at home every day indoor exercise method a few minutes to enhance physical fitness diagram

October 16, 2015 life Comment 1 Read 6410 times

What is 7-minute exercise?

7 minutes exercise is a fitness application based on high intensity cycle exercise (hict). It is the most safe, effective and efficient exercise, mainly for muscle exercise and aerobic fitness.

Every day you only need to spend 7 minutes to achieve the effect of conditioning and strengthening the body. A total of 13 movements, 30 seconds for each action, with 10 seconds of rest between movements. All you need is a chair and a wall that can be repeated according to your time.

7-minute exercise is a kind of exercise that uses gravity as resistance and focuses on the high tension of muscles all over the body. Although it is difficult, it is really effective, just as the author said, "get the maximum benefit with the least investment."

benefit

7-minute exercise is a fast and effective way to lose excess weight and fat. Resistance exercise has a significant contribution to burning fat during exercise. High intensity cycle exercise is a very effective way to achieve the maximum oxygen consumption in a short time, which can improve the cardiopulmonary function.

Exercise sequence

You should follow a 7-minute high-intensity cycle that allows muscle groups to switch between exercise and rest.

Number of exercises

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

 

Exercise time

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

Rest time for each exercise

30 seconds or less is considered to be a good rest time. We recommend a 10 second break for each action to control your total exercise time to 7 minutes.

Total exercise time

You can repeat it 2-3 times, and the American College of Sports Medicine recommends at least 20 minutes a day.

Classic like

1 / 13. Opening and closing jump

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

2 / 13. Shadowless stool

With your back against the wall, keep your back flat and lower your hips until your knees are at a right angle. This exercise is to exercise the quadriceps muscles.

3 / 13. Push ups

Lift and lower your body by stretching and stretching your arms to keep your body straight. This exercise is designed to exercise the muscles of your chest, shoulders, triceps, back and legs.

4 / 13. Sit ups

Lie on the floor with your knees bent and lift your back off the ground. This exercise mainly exercises the oblique or lateral rectus abdominis.

5 / 13. Step stool

Put one foot on the chair, lift your body off the ground and press the weight of your body onto the chair. This program mainly works on the legs and buttocks.

6 / 13. Crouching

Bend the knees and hips and squat down to lower the body, then return to the standing position. Squat exercises the thighs, buttocks, quadriceps, hamstrings, 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 close to the chair, bend your elbows, and try to bend to 90 degrees. This is a good exercise for the triceps.

8 / 13. Flat brace

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

9 / 13

Bend the leg up until the knee is at a 90 degree angle and lift your right leg repeatedly, alternating back and forth. This is a good exercise leg and hip muscles, and can improve the flexibility of the lower body.

10 / 13. Lunge

Bend one leg forward with the foot flat on the ground and the other at the back. Lunge strengthens the quadriceps, gluteus maximus and hamstrings.

11 / 13

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

12,13 / 13

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

Abdominal movement

1 / 14. Squat jump

Start with a squatting position, then jump up with the help of abdominal strength, and then squat down. This is a whole body warm-up exercise to start abdominal movement.

2 / 14

Lie flat, then lift your knees and feet to 90 degrees, contract your abdomen, exhale and inhale, slowly lower your legs, and repeat.

3 / 14. Straight arm plate

Keep the push-up position, arms straight, it strengthens the muscles of your abdomen and back.

4 / 14. Twist type

Sit on the floor, legs folded into a sit up position, arms raised, fingers clasped, swing from one side of the body to the other side, through this swing to exercise your abdominal muscles.

5 / 14. Bird dog

Keep the starting position as shown in the picture, then straighten your right leg and your left arm at the same time, keep your hips and shoulders parallel, and make sure your back is straight. Hold on for a few seconds. This is a movement to exercise the abdomen, waist, buttocks and thighs.

6 / 14. Burby

Start with a standing position, then squat and land on both hands, straighten your arms and arms, then quickly return to the squat position, and then jump up. It is a full body exercise program combining strength and aerobic exercise.

7 / 14. Straight arm compact type

Stretch your arms over your head, do sit ups, and then return to the starting position to repeat the exercise. It increases abdominal endurance. It's one of the most effective abdominal exercises.

8 / 14. Single leg Bridge

Lie on your back on the floor, bring one of your feet as close to your hips as possible, and then lift your hips as high as possible. Contract your hip and hamstring muscles. Hold this position. It exercises your abdominal and hip muscles.

9 / 14. One leg push up

Keep the classic push-up position and lift one leg up and switch to the other. It works your lower abdominal muscles.

10 / 14. Flat brace

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

11 / 14. Double arm cross tight

Cross your arms and place them in front of your chest. Curl your shoulders up to your pelvis. It exercises your rectus abdominis and oblique muscles.

12 / 14. Mountain climbing

Keep the push-up position, lift the right knee toward the chest, jump up, and swap feet in the air, with the left foot up and the right foot down, which strengthens multiple muscle groups in the cardiovascular system.

13 / 14. Bridge

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

14 / 14. Bicycle compact

Lie on your back on the floor, hold your head in both hands, lift your knees, and do a bicycle pedal exercise, twisting back and forth with your elbows touching your knees.

Hip movement

1 / 12. Crouching

Stand with feet apart and arms straight forward. Squat until the thighs are parallel to the ground. Bend your knees in the same direction as your toes. Return to standing position 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 and down. Repeat 10-15 times as a group. This exercise can be very effective exercise hip muscles.

3 / 12. Lunge

Stand with feet apart and hands on your hips. Take a big step forward with one leg and press down on the hip until the front leg is parallel to the ground. Return to the standing position and repeat 10-15 times as a group. Then repeat on the other leg.

4 / 12. Supine bridge hip lifting

Lie flat with knees bent and feet flat on the ground. Keep your arms flat on your sides. Then raise your hips as high as possible to form a bridge. Return to the start position and repeat 10-15 times as a group.

5 / 12. Kneeling and leg raising (left)

The knees and hands are perpendicular to the hips and just below the shoulders, supporting the ground. Raise your left leg as high as you can and squeeze your hips. Then return to the start position and repeat 10-15 times in a group.

6 / 12. Single leg forward squat (right)

Take a big step forward with your right leg and keep your upper body straight. Then press down on the hips as much as possible and return to the starting position. Repeat 10-15 times as a group.

7 / 12. Prone support side leg lift (left)

The knees and hands are perpendicular to the hips and just below the shoulders, supporting the ground. Then lift the left leg as far as possible to the side, keeping the knee bent. Return to the start position and repeat 10-15 times as a group.

8 / 12. Supine with side leg lift (right)

The knees and hands are perpendicular to the hips and just below the shoulders, supporting the ground. Then lift the right leg as far as possible to the side, keeping the knee bent. Return to the start position and repeat 10-15 times as a group.

9 / 12. Squat

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

10 / 12. Kneeling and leg raising (right)

The knees and hands are perpendicular to the hips and just below the shoulders, supporting the ground. Raise your right leg as high as you can and squeeze your hips. Return to the start position and repeat 10-15 times as a group.

11 / 12. Sumo squat

Put your hands on your hips and keep your feet as far apart as possible. Then squat down until the thighs are parallel to the ground. Bend your knees in the same direction as your toes. Starting with this, lift your heel up and support the ground on your toes. Then put the heel down and repeat 10-15 times in a group.

12 / 12. Single leg forward squat (left)

Take a big step forward with your left leg and keep your upper body straight. Then press down on the hips as much as possible and return to the starting position. Repeat 10-15 times as a group.

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