What are the actions to reduce an apple-shaped figure at home

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The apple-shaped figure is an obese figure with obvious belly fat. This figure is okay in other places, but the abdomen makes people look distressed. The abdomen is the central position of the human body. If there is fat, it is very easy to be seen. This affects the personal image. We can do some actions to reduce the apple-shaped figure. So do you know what actions you can take to reduce your apple-shaped figure at home? Let's take a look at the whole body training together!

What are the actions to reduce an apple-shaped figure at home

Bird and Dog

Hold a dumbbell in the right hand, and both hands and knees on the ground; straighten your right arm forward, line with your shoulder, palm inward (one end of the dumbbell touches the ground); stretch your left leg back, line with the hip (toe slightly touch the ground); contract your abdomen, right Raise the arm and left leg to the same height as the body. Hold for one number of times, then resume and repeat; after completing the specified number of times, change to the other side and repeat; each set 10 times.

Back lunge

Stand with your feet together, holding one end of the dumbbell in each hand; take a step back with your right leg, and your body will descend in a backward lunge. The dumbbell is placed on the outside of the left hip; retract your right foot and lift the dumbbell from the outside of the left hip to the right side of your body. Twist the body to the right side of the body; restore the initial posture and repeat; complete the specified number of times, change to the other side and repeat; each set 20 times.

Prone stretch

Prone stretch

Hold a dumbbell in your left hand, lie face down on the ground, straighten your arms and legs; open your hips wide, point your toes on the ground, palms down; extend the spine, bend your left arm, and pull your left elbow to your side, chest cavity Lift off the ground, shrug behind your shoulder blades (press the right palm on the ground as a support); complete the specified number of times and repeat on the other side; each set is 12 times.

Push-up climbing

Straight arm plank posture preparation, lift the palms slightly larger than shoulder width, feet together; slowly descend the body, perform push-ups, pause for a few minutes; prop up hard, straighten the arms, perform 8 climbing steps (both knees) Lift to the chest as fast as possible, alternating 8 times), this is one movement; each set of 10 reps.

Split leg squat big windmill

Start: Separate the legs back and forth for a certain distance, with the left foot in front, the left arm holding the dumbbell, fully extend and lift the top of the head, palms inward; the abdomen is contracted, the knees are bent, the body squats in a split leg squat, the body twists to the left On the side, the fingertips touch the ground; the left hand always keeps upright and look at the left hand; exert force on the left side of the body, return to the initial posture, repeat; complete the specified number of times, change to the other side and repeat.

Kneel down

Hold a dumbbell in each hand, stand with your hips separated, arms straight up above your head, palms forward; move your right leg back, bend your knees, touch your right knee, and continue to drop your left knee until your left knee touches the ground , In a kneeling position; then take a step forward with the left foot, bend the left knee 90°, stand up, and resume the standing position (the arms are always straight and raised above the head). This is one movement; complete the specified number of times and repeat on the other side; every time Group 5 times.

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Finally, the editor wants to say that if you want to lose weight more obviously, it is better to pay more attention to diet, avoid eating late nights, try to reduce large fish and meat, eat small meals and eat more, so that it can be used with exercise and weight loss to lose weight. , Then the effect is definitely better than a single exercise to lose weight. Finally, I wish everyone a successful weight loss.

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