The article points out that as long as a chair and a wall do 12 high-intensity training movements, such as opening and closing jumps, push-ups, squats and lunges, you can achieve the effect of reducing body fat, exercising muscle strength and improving insulin sensitivity, and claims that each movement has been scientifically verified. 7 minutes of practice, each action takes 30 seconds, rest 10 seconds, and then change to the next action, so it takes about 7 minutes to complete 12 actions. Repeat several times a day according to physical strength, limited to 30 minutes. Many people want to ask, is Zhong Zhen's score of 7 enough to achieve the effect of burning fat? Can this kind of training really lose weight? The answer is yes. Muscle burns five times as much calories as fat. The advantage of 7-minute exercise is to increase muscle mass and enzyme activity in muscle, so that people have more muscles to burn calories and improve the body's basal metabolic rate, but it mainly burns fat after exercise. At rest, the body is still burning calories. For example, running on a treadmill for 30 minutes at a constant speed is easy to burn fat when running. However, many studies have pointed out that engaging in high-intensity interval training for 20 minutes within 24 hours after the end consumes more calories than continuous exercise, because interval training makes the body reach its limit and needs more calories to restore its function. This is the afterburner effect, which refers to the phenomenon that the body burns calories because of shortness of breath and high body temperature, that is, when you rest, the body is still burning calories for you. All exercises have the effect of afterburner, but after high-intensity intermittent exercise, it burns more, which often makes people sweat. The effect of burning afterwards can last for 72 hours, that is, within 3 days after the exercise, your calories are still burning. If you want to lose weight, you might as well combine interval training with aerobic exercise. Besides walking, jogging or swimming, you can spend 20 minutes doing 7-minute exercise 2-3 times a day, which is more helpful. 7-minute exercise demonstration
1, turn jump on and off.
Exercise area, pay attention to the whole body and bend your knees when squatting on the ground.
2, shadowless stool
Exercise area, lower limbs and knees should not exceed toes.
Step 3 push-ups
Pay attention to exercise parts and upper limbs. If you can't finish it, you can change to kneeling position, relax your shoulders and don't shrug your shoulders.
Step 4 sit-ups
Attention, core cluster in exercise area, get up and don't leave the ground.
5, step stool
The whole body.
6. Squatting
Exercise area, lower limbs, don't put the eight characters inside, and don't let your knees exceed your toes.
7, triceps brace
Exercise area, pay attention to upper limbs, tighten arms, and don't evert. 8. Support the exercise area with a flat plate, pay attention to the muscles of the whole body, keep the back straight, don't bend 10, stay still, keep the whole body at 1 1, raise the palm and rotate the exercise area, pay attention to the upper limbs, pelvis and body in a straight line, and support the body sideways. Share it if you like! Show it to more people!