Share freehand training: Examples of HICT training with high-intensity cycles

Sharing bare hands training: Examples of high-intensity cyclic training HICT

Today I want to share with you the content related to bare hands training. Recently, I saw an article about bare hands training on the journal website of the American Society of Sports Medicine (ACSM), introducing a method of bare hands training "High-Intensity-Circuit Training (High-Intensity-Circuit Training)" for short, HICT. Combining aerobic and resistance training, combined with high exercise intensity and extremely short rest time, a set of movements lasts about 7 minutes, and can be repeated 2 to 3 times according to your spare time, and can be performed anywhere, which becomes the so-called HICT.

   HICT is not a new concept, but because of its efficiency and accelerated pace of life, it is becoming more and more popular abroad. In the article, it is also mentioned that HICT has the effect of weight loss and fat loss, and can also improve your health condition well. ACSM recommends that one exercise be performed for at least 20 minutes. Interested JRs can also design a set of movements by themselves!

      Examples of high-intensity cycle training HICT:

There are 12 movements in total, each movement requires 9 to 12 times for 30 seconds, rest for 10 seconds in the middle, a set of movement cycle is 7 minutes, repeat 2 to 3 times

1.Jumping jacks Total body

2.Wall sit Lower body

3.Push-up Upper body

4.Abdominal crunch Core

5.Step-up onto chair Total body

6.Squat Lower body

7.Triceps divide on chair Upper body

8.Plank Core

9.High knees/running in place Total body

10.Lunge Lower body

11.Push-up and rotation Upper body

12.Side plan Core