The American College of Sports Medicine published an article in the "Health and Fitness" magazine that as long as 7 minutes of high-intensity cycle exercise with 12 movements is more effective than hours of running or aerobic exercise.
What is high-intensity circuit exercise (HICT)?
High-intensity circuit exercise (referred to as HICT) combines aerobic exercise, resistance training, and muscle strength training with high intensity and very short rest time to improve cardiopulmonary function and muscle strength. It consumes more calories than running and has the ability to burn fat and reduce weight loss. Effects of cardiovascular disease risk.
7-minute training plan
7 points for this groupZhong's scientific exercise is composed of 12 groups of movements. It does not require any equipment, just a chair and a wall, and can be trained at any time.
Movement training instructions
Each action must be performed continuously for 30 seconds, and the number of training times is 15-20 times (can be adjusted according to personal circumstances).
After completing each training action, you must rest for 10 seconds before proceeding to the next set of actions.
Complete a set of 12 movements. It takes about 7 minutes to complete a set of movements. However, you don’t just do one round and call it a day. You need to do 2-3 rounds.
▲American research has found that HICT training 5 days a week for 6 weeks can not only achieve muscle building effects, but also significantly reduce body fat.
Step 1: Jumping Jacks
Stand upright in the preparatory position, jump upward while spreading your feet, clap your hands above your head, and then jump back to the upright position.
Step 2: Sit on the space chair
Find a wall, put your back against the wall, sit down in the air, and imagine that you are sitting on an invisibleon the chair.
The thigh and calf are at 90 degrees, pay attention to the relative position of the knees and toes
Step 3: Push-ups
Open your fingers, face your hands forward, open your elbows naturally, straighten your feet, draw in your lower abdomen, lower your body until your chest and face are as close to the ground as possible without touching them, and then prop your body up to return to the ready position.
[Note]When performing the push-down movement, keep the back of the body parallel and remember not to raise your buttocks!
Step 4: Abdomen
Put your hands next to your ears, not the back of your head. When exercising, try to focus on using your abdominal muscles to push forward and upward, and keep your back slightly off the ground. To avoid cervical spine injury, exhale when you bend your body and inhale when you straighten your body.
[Note] Keep your lower back close to the ground, but do not do sit-ups like normal sit-ups. Do not pull your head hard during the entire exercise.
Step 5: Step-up exercise
Prepare a chair that is stable and not easy to shake, or practice this action on a step. Lift one foot first. After standing on the chair with your right foot, follow with your left foot and maintain balance. When leaving the chair, let the foot that was lifted first (right foot) go down first.
[Note] Pay attention to the coordination between the left and right sides. If the left foot is lifted first when performing the movement for the first time, you can alternate feet every other time.
Step 6: Squats
With your feet about shoulder-width apart, raise your head and chest, stretch your hands forward, perform a deep squat, and sit back with your buttocks to squat so that your buttocks are parallel to the ground. This exercise is based on the training of "Step 2: Space Chair" and then improves it.
[Note] During the movement, keep your back naturally straight, your knees must not exceed your toes, and the heel of your feet and soles of your feet should evenly bear the weight of your whole body.
Step 7: Triceps Support
Put your hands on the chair, use your hands to support it and place your heels on the ground, then slowly sit down until your elbows are bent vertically, and then use your hands to support yourself.
[Note] Beginners can try to retract their feet inward and maintain a semi-sitting posture for training, which can reduce the burden.
Step 8: Plank
Support the upper body with elbows, which are perpendicular to the shoulders. Tighten the core of the abdomen, support the body with the abdominal muscles as the center, keep the pelvis level, and straighten the knees.
[Note] Keep your hands perpendicular to your body, keep your back straight, and don’t raise your buttocks!
Step 9: Raise your knees in place
Spread your feet shoulder-width apart and perform knee-raising movements on the spot, keeping your body stable and breathing normally.
【Note】It may seem like you are standing still, but you should bring your knees as close to your chest as possible. Depending on your personal situation, you can increase the speed of raising your legs in a short period of time.
Step 10: Lunges
Keep your body in a standing position, step forward with your right foot, and follow with your left foot behind, squatting down like a lunge.
[Note]Be careful to keep your back naturally straight, and your knees must not exceed your toes. There are two 90-degree angles between the thighs and calves of the front and rear feet. Finally, use the power of the front feet to return the body to a standing position. .
Step 11: T-shaped push-ups
An advanced version of push-ups, adding an additional one-hand raising movement. First do push-ups, then place one hand on the ground, lift the other hand up, lift it as high as possible and then retract it. The left and right sides can be exchanged for movements.
[Note] When supporting the ground with one hand and raising the other hand upwards, you should pay attention to balance.
Step 12: Side plank
Support the ground with one hand, use the strength of the side waist and abdomen to lift the body upward, and support the upper body, but the buttocks should also be off the ground, and the feet should be straight.
[Note] This set of movements should be performed twice, once for each left hand. After training with the left hand on the ground, switch sides.
