Everyone

Dolmapps

KitKat

Here is a ideal tool to achieve a complete morning workout in just 7 minutes !

All you need is a wall and a chair.

It's help ou according to the new High-Intensity Interval Training method made by Brett Klika & Chris Jordan.

12 exercises are performed for 30 seconds, with 10 seconds of transition time between bouts.

Total time for the entire circuit workout is approximately 7 minutes.

The circuit can be repeated 2 to 3 times. 

1. Jumping jacks - Total body

2. Wall sit - Lower body 

3. Push-up - Upper body 

4. Abdominal crunch - Core 

5. Step-up onto chair - Total body 

6. Squat  -Lower body 

7. Triceps dip on chair - Upper body 

8. Plank - Core 

9. High knees/running in place - Total body 

10. Lunge - Lower body 

11. Push-up and rotation - Upper body 

12. Side plank (left) - Core

13. Side plank (right) - Core

Functionality of this app:

- Exercises review

- HD pictures

- Sound between exercises

- Change the timer

- Change pause time

- Translations: en, fr, de, it (if translation is wrong or you want to translate in your language, please contact me by email)

Sources:

- http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx

- http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/

Berikut ini adalah alat yang ideal untuk mencapai latihan pagi lengkap hanya 7 menit!

Yang Anda butuhkan adalah dinding dan kursi.

Ini membantu ou sesuai dengan High-Intensity metode baru Interval Training dibuat oleh Brett Klika & Chris Jordan.

12 latihan yang dilakukan selama 30 detik, dengan 10 detik dari waktu transisi antara serangan.

Total waktu untuk seluruh rangkaian latihan adalah sekitar 7 menit.

Rangkaian dapat diulang 2 sampai 3 kali.

1. jack Jumping - Jumlah tubuh

2. Dinding sit - tubuh rendah

3. Dorong-up - Tubuh bagian atas

4. crunch Perut - Inti

5. Langkah-up ke kursi - Jumlah tubuh

tubuh 6. Squat -Lower

7. triceps dip di kursi - Tubuh bagian atas

8. Plank - Inti

9. lutut Tinggi / berjalan di tempat - Jumlah tubuh

10. Lunge - tubuh rendah

11. Dorong-up dan rotasi - Tubuh bagian atas

12. Side plank (kiri) - Inti

13. Side plank (kanan) - Inti

Fungsi dari aplikasi ini:

- Latihan tinjauan

- gambar HD

- Suara antara latihan

- Ubah timer

- Ubah waktu jeda

- Terjemahan: en, fr, de, itu (jika terjemahan yang salah atau Anda ingin menerjemahkan dalam bahasa Anda, silahkan hubungi saya melalui email)

sumber:

- http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx

- http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/

7 Minutes Workout

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