Many generations of men and women are struggling with being overweight. A flabby body and a drooping belly become the lot not only of women in labor, but also of teenage girls. Fat people, wanting to lose weight, resort to the most extreme measures: sit on diets, spend hours in the gym. But getting a perfect body is not so difficult: thanks to one intense 7-minute training a day, everyone can achieve their ideal figure.
Where are you, a dream figure?
With the idea of losing weight, desperate women resort to the most stringent measures:
- do not get enough sleep, early in the morning running through the planned footage in the stadium;
- starve or sit on strict diets;
- through force pour in a 2-liter amount of water;
- refuse to eat after 6 pm, even if they attend a festive banquet;
- take laxatives, cleansing herbal teas, tablets and other weight loss products of a dubious nature;
- use hypnosis and the 25 frame technique.
Many of the above methods are not only a positive result, but also benefit the entire body. Other methods, by contrast, are harmful to the body or not effective enough.
What you need to lose weight
Each specialist in the field of weight loss will say that in order to get the ideal proportions, you need proper nutrition and physical activity.
That is, you should limit the use of harmful products, add more vegetables and fruits to your daily diet, and go in for sports. There are no special problems with nutrition, but working men and women will be incredulous about the proposed physical activity, because it takes so much time! How to find an extra hour in the busy schedule of the right things to do with yourself? There is a way out of this situation - a 7-minute training every day.
Sports pause
Great news for those who want to lose weight - an hour of exhausting exercises is effectively replaced by a short but productive exercise. American researchers in the field have invented a 7-minute workout for busy people. The combination of strength exercises and aerobic elements in it gives a sufficient load for the body. The level of catecholamines and growth hormone in the blood increases, which positively affects the effectiveness of the procedure.
A 7-minute training gives you significant advantages. Here are some of them:
- takes a small amount of time;
- improves basic health indicators;
- burns excess fat deposits, promotes weight loss;
- in terms of effectiveness it is equal to hour aerobics.
Reviews of the 7-minute workout are the most enthusiastic. Women and men who have taken advantage of this short but fruitful aerobics are satisfied with their renewed slender body and minimally spent time.
7 minute workout for women
12 effective exercises will replace daily jogging and hourly workouts in the gym. Exercises are performed for 30 seconds each, with a 10-second break.
Before performing them, you should fully warm up, take a couple of deep breaths. Self-massage or dance warm-up will not hurt.
If the preparatory manipulations are completed, it is time to get down to business:
- Jumping Starting position, legs together. The jump is in progress: in the jump the legs are wide apart and slightly bent at the knees. Hands raised, join hands in a ringing clap.
- Squats with support. Press your back against the wall, while bringing the shoulder blades together. The legs are spread wide apart and parallel to each other. Firmly "growing" in the lower back and the back of the head to the wall, you must slowly lower yourself in the sitting position so that the buttocks are parallel to the floor.
- Pushups. Lie on your stomach, palms wide apart, positioned at shoulder level. The legs and body are held straight, without bending the lower back and without protruding the buttocks. Lower the body slowly, bending your elbows.
- Press exercise. Lie on your back. Legs bent at the knees, widely spaced. Hands are straightened and raised up. Stretch after your hands, looking at the ceiling, while tearing off the body. Do not lower the chin to the chest.
- Climb. To perform the exercise, you need a small step or elevation. You can use a small durable chair. Put your foot on a chair, lean on it completely, change your legs.
- Squat Standing position. The legs are widely spaced, slightly bent at the knees. Arms extended forward. Slowly crouch, watching the correct implementation of the exercise.
- Push ups back. We sit on a support (chair, bench, sofa). We tear off the pelvis and bending its arms at the elbows, lower it down. We return to the starting position.
- Strap. We accept the emphasis lying. We take such a position as during the push-ups. We try to fix the body on weight in one position, as much as possible.
- Running on the spot. Standing position - raising your knees high, run in one place.
- Lunges. Standing position. We step forward and bend your leg, squat on one knee. We return to the starting position.
- U-turn push-ups. Exercise is performed on the principle of classic push-ups, but after each spin, you need to turn the body to the side, raising his hand up.
- The bar is one-sided. The classic plank runs on one side. The body is extended, the emphasis falls on the arm bent at the elbow.
From words to deeds
A 7-minute workout is performed 3 times a week, with 2-3 circular repetitions. Charging should take place intensively and correctly. For cores, hypertensive patients and the elderly, it is better to resort to more gentle types of stress.