By direct and effective impact on the main muscle groups, the 7 -minute exercises introduced below will be a comprehensive exercise for the body at home.The secret behind the effectiveness of this exercise is the rotation and practice of the muscle group.It allows the remaining muscle groups to rest when one or more other muscle groups are active.Therefore, exercises not only help improve your overall health but also help reduce the effectiveness of excess fat accumulated in the body.

This is one of the exercises in a high -intensity group, should not be done continuously because it is easy to overload muscle groups.You should only practice the day and consult your doctor before starting to pursue any exercise cycle.

The 7 -minute exercise includes 12 small exercises listed below.Do these small exercises in turn for 30 seconds, then take 10 seconds before going to the next exercise.

Jumping Jack

This exercise affects all muscle groups on the body.How to do it:

- Stand with your hips width.

- Jump your legs out and raise your hands up.

- Jump your legs and lower your hands and lower your hands.

- Repeat these movements.

Wall sit

This exercise affects the buttocks and thighs.How to do it:

- Stand back against the wall.

- Step your legs about 50cm in front, expand your legs about 20cm.

- Lower the center of the body so that the thighs and the rest of the leg form a right angle.

- Hold the posture for 30 seconds.

Push

This exercise affects the shoulder muscles, chest muscles and abdominal muscles.How to do it:

- In the Plank (high board).

- Reflecting the abdomen, slowly lowering the body until the arm folds into a right angle.

- Push people up to the plank posture and repeat.

Abdominal

This exercise affects the abdominal muscles.How to do it:

- Lie on your back on the floor, the knee folds, your hands behind your head.

- Tighten the abdominal muscles to lift the upper body up and then return to the position of step 1 and repeat.

Step Up

This exercise affects the abdominal muscles, buttocks and legs.How to do it:

- Prepare a low chair.

- Stand back into the chair, step 1 foot on the chair.

- Body down as low as possible.

- Stand up straight and repeat your legs.

Squat

Exercise aimed at butt muscles.How to do it:

- Stand upright, your legs are wide open with the hips and facing outward, hands straight in front of you.

- Push the buttocks and hips back and at the same time lower the body so that the thighs are parallel to the ground.

- Stand up straight and repeat.

Tricep Dips

This exercise affects the muscles and abdominal muscles.How to do it:

- Turn your back to the chair, put your hands on the chair so that your hand is facing the body.

- Slide the body away from the chair by folding the elbow at an angle of 90 degrees, the weight to the arm.

- Push your hand straight to the original position and repeat.

Plank

Exercise aimed at the abdominal muscles, arms and buttocks.How to do it:

- Lie face down on the floor, put your hands on the ground so that perpendicular to the ground, feet and simultaneously resist and expand with your hips.

- Keep people really aligned, fixing the neck and spine.

- Hold this position for 30 seconds.

Raise the thigh

This exercise affects the muscles and abdominal muscles.How to do it:

- Stand upright, balanced.

- Jump each leg one so that the thighs are parallel to the ground.

- Repeat alternately for 30 seconds.

Lunge

Exercise on the buttocks and thigh muscles.How to do it:

- Stand upright.

- Go ahead with your left leg and lower your body until the left thigh is parallel to the ground.

- Stand up to the original position and rotate.

Anti -pushing leaning

Exercise acting on abdominal muscles, chest muscles and biceps.How to do it:

- In the initial posture as push -up movements.

- Pour the weight into the left hand, lean to the right, and raise your right hand up.

- About the initial posture and rotating both hands.

Side-Plank

Exercise impacts mainly on the hand muscles.How to do it:

- Lie on your side, legs stacked.

- Anti -body with an elbow, lift hips, keep the body on a straight line.

- Hold and rotate both hands.