7-minute high-intensity circuit training, burn fat effectively
Health / / December 19, 2019
The program consists of 12 simple exercises that take only a few minutes a day and will help burn calories and bring the body back in order.
Training is specially designed so that even a small amount of time at regular employment you can develop endurance and become stronger. At least that is what the creators promise to her.
All that is required of you - to carry out these 12 exercises (30 seconds each) at 10 second intervals of rest.
Exercise № 1. "Jumping Jack"
It includes work: whole body.
This exercise is desirable to carry out a rapid pace. It will play the role of warm-up and raise your body temperature. During the jump, make sure that your knees are "soft", that is a little bent.
Exercise № 2. Static squat, with a focus on the wall
It includes work: calf and quadriceps femoris.
Lean back against the wall and do the squat. The angle at the knees should be 90 degrees. Freeze in this position for 30 seconds.
Exercise № 3. Push ups
It includes work: chest, abdominal muscles and triceps.
During the execution of push-ups, make sure that your back is straight, the head is not stretched to the floor at the bottom. Try to do as many repetitions in the allotted time.
Exercise № 4. Full ups or twisting of the trunk
It includes work: abdominal Press.
During this exercise, focus on the abdominal muscles. Loins should be pressed to the floor, pulled his chin to his chest. If you perform a full body ups, follow the waist: it gently tear off the floor in the last turn during ascent and rounds on the descent.
If this twisting, the loin should be pressed to the floor constantly. Try to detach blades from the ground and do not try to pull yourself up with the help of the neck.
Exercise № 5. Zashagivaniya on the curb (or bench)
It includes work: legs, hips and buttocks.
During the exercise look straight ahead. If you go up on the curb with the right leg down should be on the left.
Exercise № 6. standard squats
It includes work: legs and buttocks.
During the squats back should be flat, basis weight moved to the heel. During ups you also need to make a start with his heels. Knees should not go beyond the toes. The deeper the go, the greater will be the pressure on the gluteal muscles.
Exercise № 7. Reverse push-ups on the triceps
It includes work: triceps.
During the execution of the reverse push-ups, try to sink down so that the shoulders are parallel to the floor. The back should be as close as possible to the support. The head should not be dragged into the shoulders.
Exercise № 8. Plank with a focus on wrist
It includes work: the whole body, especially the muscles of the core.
During execution of this exercise, make sure that your palms rested on the floor directly under your shoulders. Housing with head and feet should be a straight line, the chest was opened, stomach in, waist without sagging. Heel and top are pulled in opposite directions.
Exercise № 9. Running on the spot
It includes work: whole body.
While running in place, try not to slouch, lift your knees as high as possible and remember to work with your hands.
Exercise № 10. Squatting in a lunge
It includes work: thighs, buttocks.
During the execution of attacks on the upper part of the body should be straightened. Performing a step forward and squat. The angle at the knees of both legs should be 90 degrees. The knee of the supporting leg should not extend beyond the toe, and the free leg knee should almost touch the floor.
Exercise № 11. Push-ups with a move to the side bar
It includes work: upper body.
After performing standard push-expand toward the body and lift upward with one hand so that it was a straight line with the second support arm. Look up on the palm. Then again, do the push-and-turn in the other direction.
Exercise № 12. Side strap
It includes work: the whole body, the emphasis - on the muscles of the core.
Stand in the position of classic strips with emphasis on the wrist (or forearm) and from this position turn around to the side, raised his free hand up. The body should be a straight line with his feet, his hand (or elbow) rests on the floor just below the shoulder, stomach in, waist without sagging, the pelvis is not retracted. Hold for 30 seconds and then change direction.
If you feel that you can withstand a greater load, take another approach!