Everyone

Dolmapps

KitKat

Healthiest New Year's Resolution !

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

- Progress bar for total training,  exercises and pauses.

- You can pause at any time ... and resume.

- HD pictures

- Sound between exercises

- Change the timer

- Change pause time

- Simple stats

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

Soon:

- More detailed statistics

- Custom circuit

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/健康的新年的决议！

这里是一个理想的工具来实现完整的晨练只需7分钟！

所有你需要的是一堵墙和一把椅子。

它是根据由Brett克利卡＆克里斯·乔丹作出了新的高强度间歇训练法帮助OU。

12练习进行30秒，发作10秒之间的过渡时间。

为整个电路的锻炼总时间约为7分钟。

该电路可以被重复2〜3次。

1。跳跃千斤顶 - 总体

2。墙壁静坐 - 下半身

3。俯卧撑 - 上身

4。腹部紧缩 - 核心

5。升压到椅子 - 全身

6。半蹲下身

7。三头肌浸椅子上 - 上身

8。普兰克 - 核心

9。膝盖高/在原地踏步 - 全身

10。弓步 - 下半身

11。俯卧撑和旋转 - 上身

12。侧面板（左） - 核心

13。侧面板（右） - 核心

此功能的应用程序：

 - 习题复习

 - 进度条总训练，演习和停顿。

 - 您可以随时暂停...和恢复。

 - 高清图片

 - 练习之间的声音

 - 更改计时器

 - 改变暂停时间

 - 简单统计

 - 翻译：英语，法语，DE，ES，IT，NL，RU（如果翻译有误或者你想在你的语言翻译，请通过电子邮件与我联系）

很快：

 - 更详细的统计数字

 - 自定义电路

来源：

 -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

7 Minutes Workout的最新版本