Fitness at home is also crazy: fun, fun, super effective interval training!

What should I do if I don’t have time to go to the gym frequently? Interval training is your best choice

Fun, fun, super effective interval training!

Long time and atmospheric aerobics will only remind me of four words: "boring". I believe many people have this feeling? Then adding interval training is definitely a good choice for you!

Because interval training can be applied to any type of aerobic exercise, you don’t need to change your luck in order to change your mood The exercise is just about changing the intensity and rest frequency of the exercise in the movement you are familiar with!

Today I will bring you a set of cyclical interval training! Let you experience the fun of exercise when you don’t have time to go to the gym!

Introduction to the training schedule!

The whole set of exercises has 5 movements, all of which can be completed with bare hands! Complete 5 movements according to the instructions, rest for one minute, and make one set. Please do 5 sets!

1. Squat jump X 15 times

Squat jump is a very classic fitness exercise! It has good exercises for the muscles and core stability of the hips and legs

The action process:

Status keep your feet standing and your feet apart about one shoulder wide, with your hands forward or hands lightly supporting both ears, or hug your arms in front of your chest to maintain balance;

1. Bend your knees and squat backwards, and then force your legs to jump up quickly.

2. After landing, quickly squat down and then quickly stand up; train repeatedly.

The speed is slightly slower when squatting (inhale deeply), and quickly when standing (exhale); When the body is about to stand up straight, suddenly squirts and consciously lifts his heels (the forefoot touches the ground); the body seems to be rising into the sky.

Note: Always keep the knee joints towards the toes and do not buckle inwards! When falling, try to use the forefoot to only land on the ground to buffer gravity

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2. Push-ups X 15 times

The action process: spread your arms apart, slightly wider than your shoulders; support the toes on the ground, use the strength of your waist and abdomen to control the torso into a straight line;

Then bend the elbow and separate to both sides, slowly descend to the chest and close to the ground; pause a little, then control the restoration, and immediately perform the next action when the elbow is close to straightening.

The rhythm of action: slow down and fast up. Silently count 1234—0—1

3. Forward lunge X 10 times (complete with left and right feet once)

The key points of movement: stand, close your feet together. Look forward, tighten your shoulder blades, and tighten your abdomen to stabilize your spine.

Take one step forward and squat down to make the knee and ankle joint on the same perpendicular line, and the other leg straightens backward, and the weight is evenly distributed on both legs.

Sink your hips, and at the same time, bend your knees and squat until your knees are close to the ground, and stop and restore them in the same way.

Tip: Always keep the upper body straight and the center of gravity vertically downward. The body cannot lean back or lean forward. When squatting vertically, do not move your knees forward, always keep towards the toes!

Slowly lift one foot off the ground, and the other leg remains stable. Take one step forward and fall to the ground first. The center of gravity slowly moves forward, the upper body is upright, and the knees do not move forward

The hips are down to the floor, avoiding forward. Continue to lower to the position you think are comfortable, until the front side of your thigh becomes parallel to the ground and the tibia is slightly leaning forward. During the exercise, the back legs also fall down and bend with the buttocks, pay attention to keeping your back straight.

(Note: Follow the Fitness Bar WeChat public platform, subscribe to the account to search for "Fitness Bar Network" or "Click to scan and follow")

Further reading:

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4. Russian rotation X 30 times (Twisting each left and right is once)

Essentials of movement:

1. Lying on the floor, crossing your feet, keeping your back flat. Knees bent slightly. Twisting your feet together can maintain stability.

2. The lower body remains motionless and lifts your upper body, creating a fictitious V-shaped shape with your thighs. The arms are fully extended in front of you perpendicular to your body, and hold the barbell pieces or other heavy objects with both hands.

Concentrate on the abdominal muscles, tighten the abdominal muscles, while the waist and abdomen contract and twist your body to the right until the arms are parallel to the ground, exhale at the same time. Keep the abdominal muscles continuously contracting

5. Bobby jump X 10 times

Burpee is known as one of the most efficient and best whole-body fitness programs. It is often listed as one of the fat-burning and slimming exercise courses. It requires little space and can achieve full-body sweating in a short period of time.

Burpee movement decomposition:

1.Squatting Down

2.Leg Thrust

3.Push-Up

4.Forward Jump(Forward Jump)

5.Vertical Jump(Vertical Jump)

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to search for "Fitness Bar Network" or "Click to scan and follow")

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