Interval training is the easiest and most effective way to stay in shape. Brett Clika and Chris Jordan introduced "7 Minute Workout" in May 2013. A research team from the Human Performance Institute in Orlando, FL described 7 Minute Workouts as a combination of 7 types of exercises that are performed for 30 seconds, with 10 seconds of rest in between. Between one exercise and another.
Although this workout is done in just seven minutes, the techniques used actually get you out of your comfort zone. As you get used to it, you have to increase the difficulty little by little.
7 Kinds of Exercises in a 7 Minutes Workout
1. Jumping jacks
How to do jumping jacks:
Stand up straight with your feet together and place your hands on the right and left.
- In one movement, jump your legs left and right until your feet open wide, and raise your hands above your head like a clap.
- Return to original position immediately.
Benefits:
Jumping jacks are good for training cardiovascular and body strength. Moving your arms over your head and spreading your legs apart can increase your heart rate and stimulate blood flow throughout your body.
2. Sit on the wall
How to do sitting on the wall:Start by standing about half a meter from the wall with your back to the wall.
Move your back down toward a wall so that your legs are bent at a 90-degree angle.
Keep your shoulders, upper back, and back of your head straight against a wall.
Both feet should be flat on the ground with an equal weight.
Wait up to 30 seconds (time can be extended depending on capacity).
Benefits:
Wall sitting is great for building strength and endurance in the lower body muscles.
3. Push-up exercises
How to do push-ups:
Begin laying on the floor with your hands slightly wide but in line with your shoulders, keeping your feet close together.
Lift your body using your arms and allow your weight to support your hands and the base of your toes (some use your knees, depending on your ability).
The body should form a straight line from the shoulders to the ankles.
Hold the stomach as firmly as possible.
Lower your body until your chest is almost touching the ground, and make sure your elbows are bent close to your torso.
Pause for a moment, then return to the starting position.
Benefits:
Push-ups are exercises to stretch the muscles of the arms, chest, triceps, and front of the shoulders.
4. Abdominal crunch
How to do a tummy tuck:
Lie on your back with knees bent and straight legs 90 degrees.
Place your hands on your head. Do not lock your fingers or push your head up.
Push your back to the floor to engage your abdominal muscles.
Move the chin a little so that there is a small space between the chin and the chest.
Start by raising your shoulders about 10 cm off the ground while keeping your lower back on the floor.
Wait a moment at the top and go back slowly.
Benefits:
The crunch exercise is a great exercise for building strong muscles. Crunches can help you improve your balance if done correctly and regularly.
5. Step-up on a chair
How to get up on a chair:
To get started, place the sole of your right foot completely on a bench or chair.
Press through your right heel as you step onto the chair and bring your left foot up.
When standing on a chair, return to the starting position by lowering your right leg and then your left leg so that both feet are on the floor.
Repeat this method for up to 30 seconds (time can be extended depending on ability).
Benefits:
This exercise can affect your back and strengthen the thigh muscles.
6. Squatting
How to do squats:
Stand up straight with your feet hip-width apart.
Lower yourself as much as possible by pushing your hips back (remember, don't push your knees!).
Raise your arms straight forward for balance.
The bottom should be parallel to the floor and the chest should be extended, not bent.
Then lift it briefly and return to the starting position.
Benefits:
Squats are great exercises to work out the lower body and core muscles, if you do this exercise regularly, you can tighten the thighs and buttocks and improve the digestive cycle.
7. Retraction of the triceps muscle on the chair
How to do a three-headed dip:
- Press down on the seat as the body returns to the seat.
Hands should be shoulder width apart, fingers forward.
Extend your feet forward so that your heels only touch the ground.
Slowly lower your body until the shoulder joint is below the elbow.
Push up until your elbows are almost straight and repeat the downward movement.
Benefits:
Triceps exercises are great for strengthening your upper body and giving you triceps muscles.
