American experts believe that in order to acquire excellent physical shape, it is enough to do fitness only seven minutes a day. Researchers have scientifically proven this fact and named 12 basic exercises to maintain perfect shape.
Due to the brevity and intensity of exercises, tangible results are noticeable in the shortest possible time, which is the main key to success. According to experts, it will take no more than 30-60 seconds to complete any of the 12 exercises.
So, in the first and second place in the list of exercises is the “step with a chair” - intensively getting up on and off the chair - which positively affects the whole body. A similar effect is exerted by running in place with knees raised high, put by experts in third place.
Squats along the wall were in the fourth position, and if in more detail - soft sliding with your back to the wall in the "sitting" position from the "standing" position, helping to keep the shape of the lower body. Squats in fifth place are also very useful in this area.
Maintaining the upper body in excellent shape will help simple push-ups and push-ups with a turn. Specialists gave them sixth and seventh places. Triceps strengthen the push-ups from the chair on the hands in the “back to it” position, which are on the eighth line. The ninth position is occupied by exercises to strengthen the muscles of the press (twisting lying on your back or lifting legs).
The tenth is an exercise called the plank. This exercise is to statically hold your body parallel to the floor, resting on your forearms (see image).
On the eleventh line are standing up on a chair in the rhythm of aerobics, and the side bar completes the list of exercises (keeping the body sideways parallel to the floor on one arm).
Experts say that two weeks of such classes of seven minutes each day can replace 6-7 weeks of intense endurance training.
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