Fitness at home: 7 minutes make you sweat

7 minutes of scientific exercise one long-distance running + weight training

12 events High-intensity physical fitness enhancement

　　The May/June issue of the American Sports Medicine Association published this study. It contains 12 exercise programs, using only the weight of the body, a chair and a wall. With only about 7 minutes of continuous "discomfort", it can meet the requirements of high-intensity physical training, basically combining the amount of exercise of a long-distance running and a gym weight training. Moreover, all of this is based on science.

　　Solid evidence shows that this high-intensity interval training can provide many fitness benefits of extended endurance training, and requires much less time.

　　Segment exercises allow muscles to breathe

　　Segment exercises, of course, must be intervals. Extreme intensity exercises must be combined with a short recovery time. During the exercise, rest between each exercise 10 seconds is part of recovery. More importantly, it focuses on the large muscles of the upper and lower body. During the interval, the muscles can take a breath, which makes the order of exercises important.

　　　The practice is best to be carried out quickly, each item lasts for 30 seconds;

　　　7 minutes of scientific exercise is composed of 12 sets of movements, without any equipment, only a chair and a wall, and can be trained at any time.

　　1. Each movement must be performed for 30 seconds, with a number of 15-20 times (can be adjusted according to personal circumstances).

　　2. For each movement, you must rest for 10 seconds and then perform the next set of movements.

　　3. 12 movements can be completed in about 7 minutes.

(Note: Follow the WeChat public platform of the fitness bar, and search for subscription accounts. "Fitness Bar Network" or "Click to scan and follow")

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