7 minutes that will change your body forever.

No time to practice? Welcome to the club. No one warned about the amount of time that a person has to spend to create a beautiful body. Therefore, many guys give up going to fitness clubs: there is no quick result – motivation drops – the result becomes even smaller and, as a result, an expensive subscription turns into a useless piece of plastic. But there are other ways to keep yourself in great shape. Interestingly, they take much less time;
One of the reasons why actors and models always look good and fit in the pages of magazines is a special type of training. Dynamics and statics must be present in every lesson. Such a sharp switching of loads constantly keeps the muscles in good shape and gives the fastest and “long-lasting” result. This short set of exercises can be done in just 7 minutes – 7 minutes a day that will change your body once and for all.

Chain

In fact, these are several variations of the classic pull-ups. They themselves are one of the main exercises in principle, developing the entire upper body. So, the chain is done in four sets, of seven repetitions each. Three pull-ups with a standard grip, at the end of the fourth, linger at the top point for 10 seconds. The remaining three repetitions are at a standard pace.

bars

The main thing in this exercise is to monitor the correctness of its implementation. Arms and back should be straight. Not abruptly, but quickly raise your bent knees to your chest. In total, there will be 12 repetitions in the approach: on the sixth, freeze with your knees raised for 40 seconds, then continue at your usual pace. Do 3 sets.

Squats with static

Keeping your back straight, bend your knees until your thighs are parallel to the floor. The heels do not come off the floor surface. 3 sets, 7 reps each. On the fifth rep, squat halfway down, hold Rider Stance for 30 seconds, then continue.

Plank push-ups

Another living example of a successful combination of statics and dynamics in a classic exercise. Four sets, six reps each. On every third rep, hold your body 10 centimeters off the floor and hold the plank for 20 seconds. Complete the approach.