As the pace of our life is getting faster and faster, many people want to exercise but have no time, so they can only spare some spare time to exercise us after life and work. Therefore, the current training time trend is short and flat, in fact, effective use of these spare time can also achieve good fitness results. Under normal circumstances, 10 minutes of training is enough, so how to use this 10 minute to achieve the ideal training effect? Below I will share with you several methods based on my own experience, hoping to help you:

1, joint training

First of all, if we don't do special training for some parts, then we should use 10 minutes to do some combined training. The three most classic movements are push-ups, sit-ups and squats. At this time, we can use 10 minutes to divide each action, which means that an action takes three minutes. But it should be noted that you should also train each movement in groups, such as push-ups. I suggest you do 6544 in each group.

2. Training for a certain part

If we want to do intensive training for a certain part of the body, then we should do some corresponding actions for this part, such as practicing pectoralis major, then we should use push-ups and bench presses. If we don't have equipment, I suggest you use push-ups, but if you have targeted training, you can't do too little. For example, each group should do 15 push-ups, do 5-6 groups, and rest for 30 seconds.

3. High-frequency aerobic training

This kind of training can improve our internal skills besides muscles, and there are many specific actions, such as leg lifting. We can lift our legs at high frequency in a short time, and lift our legs as quickly as possible during training, which can not only exercise our muscles, but also improve the oxygen supply to our body and brain.