7 minute workout guide, effective exercise in 7 minutes & bull; hello healthy

Interval training is the easiest and most effective way to stay in shape. Brett Klika and Chris Jordan introduced the “7 Minute Workout” in May 2013. A research team from The Human Performance Institute in Orlando, Fla., Described 7 Minute Workouts as a combination of 12 types of exercises performed for 30 seconds, with 10 seconds of rest in between. between one exercise and another.

Even though this exercise is done in just seven minutes, the methods used actually get you out of your comfort zone. As you get used to it, you will have to increase the difficulty level little by little.

12 kinds of exercises in 7 Minute Workout

1. Jumping jacks

Way to do jumping jacks:

• Stand straight with your feet together and bring your hands down on your right and left.
• In one motion, jump your legs to the right and left until your feet are wide open, and raise your hands above your head in a clapping manner.
• Immediately return to its original position.

The benefits

• Lie on your back with bent knees and straight legs shaped 90 degrees.
• Place your hands on your head, don't lock your fingers or push your head up.
• Push your back to the floor to engage your abdominal muscles.
• Move the chin slightly so that it leaves a little space between the chin and chest.
• Start lifting your shoulders about 10 cm off the floor and keeping your lower back on the floor.
• Hold for a moment at the top then slowly come back down.

Benefits:

Crunch is a great exercise to build strong abdominal muscles. If done properly and regularly, crunch can help you to improve your balance.

5. Step-up onto chair

Way to do step-up onto chair :

• To start, place the sole of your right foot on a bench or chair.
• Press through your right heel as you step into the chair bringing your left foot.
• When you are standing on a chair, return to the starting position by lowering your right leg then your left leg so that both feet are on the floor.
• Repeat this method for up to 30 seconds (time can be extended according to ability).

The benefits:

This exercise can affect your back and strengthen your hip muscles.

6. Squats

Way to do squat :

• Stand straight with your feet hip-width apart.
• Lower yourself as far as you can by pushing your hips back (remember, not pushing your knees!).
• Raise your arms straight forward for balance.
• The lower body 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:

Squat is a good exercise to train the lower body and core muscles, if you do this exercise regularly, then you can tone the muscles of the thighs and buttocks and improve digestive circulation.

7. Triceps dip on chair

Way to do tricep dip :

• Press the bench with the body back to the bench.
• Hands should be shoulder width apart and fingers facing forward.
• Extend your feet forward until only your heels touch the floor.
• Slowly lower your body until the shoulder joint is below the elbow.
• Push back up until your elbows are almost straight and repeat the downward motion.

The benefits:

Tricep dip very good for strengthening your upper body and giving you muscles triceps .

8. Plank

Way to do plank :

• Start by pressing your arms (not your palms) on the floor so that your weight rests on your arms.
• Bend your toes and your body should form a straight line from shoulder to ankle.
• Hold your stomach.
• Hold this position for up to 30 minutes (time can be extended according to ability).

The benefits:

Plank helps you to build strength in your core, upper and lower body. Other than that, plank can help increase flexibility by stretching muscles and also improving posture.

9. High knees running in place

Way to do high knees running :

• Stand straight with your feet hip-width apart, look straight ahead and arms hanging down at your sides.
• Do jumps from one leg to the other by lifting your knees as high as you can or as high as your hips.
• The arms must follow the movement.
• Touch the floor / ground with the ball of your foot.

The benefits:

Cardio exercises will make the heart pump blood faster, if done regularly it will increase the flexibility and strength of the lower limbs.

10. Lunge

Way to do lunge :

• Place your hands on your hips, pull your shoulders back and stand straight.
• Step your right foot forward and slowly lower your body until your knee forms a 90 degree angle.
• Your left knee should not touch the floor.
• Push yourself back to the starting position as quickly and safely as possible, then repeat by switching legs.

The benefits:

Lunge is a body exercise that can increase muscle tissue, shape the lower body, give flexibility to the hips, and help strengthen the core of the body.

11. Push-up and rotation

Way to do push-up rotation :

• Do the same position as push ups.
• However, when the body rises, rotate the upper body to the right or left by extending the arms upward.
• Return to position push ups , then repeat.

The benefits:

Benefits push-up rotation equals benefits push-ups however, it will provide more workout for the chest, shoulders, arms as well as core muscles.

12. Side plank

Way to do side plank :

• Way to do side plank look like plank the usual.
• However, there is only one arm that rests on one side, if the arm that rests on the left then the body is facing to the right and vice versa.
• The position of the hand that is above holding the waist.

The benefits:

Side plank can improve the stability of the spine as well as the upper body. This exercise serves to improve the balance of the whole body.

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