How to bring your body in order, giving training 7 minutes a day?

Sprint in place

In order not to leave the house and not to waste time searching for a suitable runway, follow the sprint exercise in place. Sprint quickly increases the pulse and strengthens the muscles involved in running.

1. 
   Stand up straight, bending your arms at an angle of 90 degrees.


2. 
   At the start of the exercise, start running on the spot. Try to lift each ankle to the height of the knee of the other leg and run in place as quickly as possible.

Diagonal attacks

This exercise develops flexibility and strength. Diagonal lunges strengthen the muscles of the thighs and buttocks. What you need for home fitness.

1. 
   Stand up straight, feet slightly wider than shoulders.


2. 
   Without turning your hips, step with your left foot in front of your right foot. The legs should cross.


3. 
   Putting your left foot as far as possible and not turning your hips, slowly touch the right knee of the ground.


4. 
   Return to the starting position and repeat movement with the other leg.

Drops with slopes

Exercise requires very little space, but it gives an impressive effect. Develop the strength and elasticity of the muscles of the legs and pelvis.

1. 
   Start with a reverse lunge, stepping with the right foot back.


2. 
   Lowering the right knee down, lean forward and place your hands on the floor so that your left palm is as close as possible to the inside of your left foot.


3. 
   Lean on your hands, bend your left leg and continue to bend down, lowering the body to the floor, as with push-ups.


4. 
   During this movement, the left foot remains pressed to the floor, and try to keep the right leg straight, pulling back.


5. 
   Lean chest to the floor as possible,keeping the left foot in place. Then return to the starting position in one motion: push both hands against the floor and at the same time, straightening, place your right foot back to the left.


6. 
   Repeat by changing your legs.

Push-ups by wave

This unusual variation of push-ups significantly loads the muscles of the hands and chest.

1. 
   Start at the push-up position.


2. 
   Raise the buttocks as high as possible (they should be pointed upwards).


3. 
   Slowly bending your arms, lower your body to the ground. At the same time, hold the pelvis up, face down.


4. 
   At the lower point of the movement, start lowering the hips and moving the body weight forward so that the shoulders are advanced in front of the palms.


5. 
   Raise your head and chest, straightening your arms. Keep your hips as close to the floor as possible.


6. 
   When the arms are straight, and the chest and head -raise, repeat in the opposite direction. Move the weight back, pushing the shoulders and lifting the hips above the parallel to the starting position. Repeat.

Surfer jumps

Unusual exercise for our climate develops strength and coordination of the top and bottom of the body. Once you learn how to do it without hindrance, you will immediately feel like a real surfer.

1. 
   Lie on your stomach and put your hands on the floor, as in the lower point of push-ups.


2. 
   With the muscles of the upper and lower half of the body, jump as quickly as possible into a squat with a small turn of the body, one leg in front of the other, as if standing on a surf.


3. 
   Go back to the prone position on the abdomen and repeat the same movement, turning the other side forward.

A bike

This exercise, familiar to us from childhood, studies the straight and oblique abdominal muscles.

1. 
   Lie on your back, putting your hands under your head and pressing your elbows to the floor.


2. 
   Bend your knees and lift your feet from the ground so that your thighs are at right angles to your body.


3. 
   This is the starting position. Now simultaneously lift the top of the body (as if doing twisting) and try to touch the left elbow of the right knee.


4. 
   Go back to the starting position and repeat with the opposite limbs. Perform movement smoothly, fully controlling the weight of the body.

Speed ​​circles

This exercise increases the heart rate and gives a non-standard load.

1. 
   Place the book or other object on the floor and stand about 15 centimeters in front of it.


2. 
   Begin quickly to step over, while looking forward, and round the book clockwise as soon as possible.


3. 
   After completing the circle, immediately change direction and run in the opposite direction.


4. 
   Repeat, making circles clockwise and back, but all the time looking forward (that is, not running around in a circle).

Falling jumps

The sophisticated version of the attacks increases the strength of the leg muscles and simultaneously accelerates the pulse.

1. 
   Start by stepping with your left foot forward and lashing out.


2. 
   Having come down to the bottom point, jump upwards, having pushed off from a floor.


3. 
   At the time of the jump, change the position of the legs so that at the time of landing the right leg is in front.


4. 
   Repeat the lunge, jump and change of legs, starting with the right foot.

Squats of the latch

Save your energy for this exercise! Develop the strength and elasticity of the muscles of the legs and pelvis.

1. 
   Start from the push-up position, bend the left leg and place the foot as close to the left palm as possible. Then do the same with your right foot.


2. 
   Moving both feet to the full stop, pull out your left hand as high as possible, then right. Keep the body and head upright, do not lift your heels off the floor, hands are straight.


3. 
   While maintaining this position of the body, hands and head, stand up.


4. 
   Lower your arms and sit back, placing both hands on the floor.


5. 
   Step back first with the left foot, then the right one to take the original position. Then repeat the entire exercise with the other leg.

Push-ups with rotation

This advanced version of push-ups works through the muscles of the hands, chest and body.

1. 
   Start with the usual push-up.


2. 
   At the top point (when the arms are straight)Raise your right arm and leg in the air and turn around so that the body is perpendicular to the floor, all the weight on your left arm and leg. The right arm and leg are still elongated, the back is also held straight.


3. 
   Stretch the right hand and foot to the ceiling, pause in this position and return to the starting position.


4. 
   Repeat by lifting your left arm and leg.

Complexes of training for different muscle groups and a description of other exercises can be found in the book "7 minutes on fitness".