|
Slideshow: The 7-Minute Workout
1/13
The 7-Minute Workout
If you’ve ever promised
yourself that you would get back in shape just as soon as you could find the
time, then the 7-Minute Workout may be for you. It’s a short, rapid-fire series
of exercises that use your own body weight.
Start with something you
learned in elementary school: jumping jacks. Stand up with your legs spread and
your hands touching overhead. Then as you jump, bring your legs back together
and put your arms to your sides. You can speed these up or slow them down to
suit your fitness level. Do this for 30 seconds, take a 10-second break, and go
right to the next move.
If you’re new to
exercise, or it’s been a while, it’s a good idea to get a gym instructor or
other fitness pro to help you with proper form.
1/13
Wall Sits
Stand with your back to
a wall, feet hip-width apart and slightly in front of you. Lean back into the
wall, and slide down like you’re sitting down into a chair. Your knees should
finish above your ankles, bent at 90 degrees. Hold this position for 30 seconds.
There are 12 exercises.
Each should take 30 seconds, with a 10-second "break".
It’s called the
"7-Minute Workout," but you really get maximum benefit from repeating
the circuit at least three times.
The order of exercises
does matter: You should alternate working opposing muscle groups, and follow
exercises that crank your heart rate up with those that cool it down a bit.
Check with your doctor
before taking on any new exercise routine, to make sure it is right for you.
1/13
Push-Ups
Get into a
"plank" position on the floor or mat, feet together with toes tucked
under, hands planted flat below your shoulders. Slowly bend your elbows and
lower your body toward the floor, as far down as you can go keeping back and
hips level. Then press back up and repeat for 30 seconds. You can make this
easier by resting your weight on your knees instead of your feet. To boost
intensity, try resting your feet on a low bench or step instead of the floor.
1/13
Ab Crunch
Start with a basic
crunch: Lie flat on your back, with your knees bent and feet on floor. Tighten
your core. Press your lower back into the mat and reach toward top of knees.
Return to starting position but keep core tight and repeat for 30 seconds.
1/13
Step-Up
Stand facing a sturdy
chair or bench. Step up onto the chair or bench with your left leg, coming all
the way up to stand on it with both feet fully. Then step back down and come
back up, starting with your right leg this time. Do as many as you can in 30
seconds. Get your heart pumping!
1/13
Squat
Stand with your feet
shoulder-width apart and toes forward. Bend your knees as you hinge at the
hips, shifting them back and down like you’re about to sit in a chair. Lower
yourself as far as you comfortably can, keeping most of your weight on your
heels. Stand back up. Repeat for 30 seconds.
1/13
Triceps Dip on Chair
Sit on the front edge of
a stable and sturdy chair or bench, and put your palms on the edge, fingers
pointing forward or slightly toward you. Ease off the chair, supporting your
weight with your heels and your palms. Slowly bend your elbows as you lower
yourself toward the floor, then push back up. Repeat for 30 seconds. You can
make this exercise more challenging by supporting yourself on one leg at a
time.
1/13
Plank
Lie on your stomach on
an exercise mat, with your elbows close to your sides, palms down and fingers
facing forward. Lift your torso and thighs off the floor, keeping your body
straight. Rest your weight on your elbows and your feet, with toes tucked toward
shins. Use your core muscles, and stay in this position for 30 seconds.
1/13
High Knees
Run in place for 30
seconds, bringing your knees up as high as you can with each step. Focus on
lifting your knees up and down rapidly. Try holding your palms out in front of
you at waist height, working to "smack" your knee into your palm with
each step. Research has found that this kind of training may help more with fat
loss than classic aerobic or strength training.
1/13
Lunges
Stand with your feet
together. Step forward on your right foot, dropping your pelvis down toward the
floor (not forward), lowering yourself until both front and back knees are bent
as close to a 90-degree angle as possible. Then push back with the front leg
and return to your starting position. Switch legs. Repeat for 30 seconds. You
can make this more challenging with reverse lunges, or make it easier by not
lowering your body as deeply.
1/13
Push-Up and Rotation
Start in a standard
push-up position. Begin a traditional push-up, but as you come back up, shift
your weight onto your left side. Rotate your upper body and extend your right
arm straight up toward the ceiling. Return to your starting position, then
repeat with right side. Repeat for 30 seconds.
1/13
Side Plank
Lie on your right side
on a mat, with your legs straight and your left leg stacked directly on top of
the right. Keeping your ankles, knees, hips, and trunk in a straight line, push
your weight up on your bent right elbow, which should be directly under your
shoulder. Lift your hips, knees, and trunk off the mat. Hold the position for
15 seconds. Then switch sides. You got through the 7-minute workout. Maximize
the benefits and do it two more times.
This tool does not provide medical advice
মন্তব্যসমূহ
একটি মন্তব্য পোস্ট করুন