Lazy people can still lose weight even if they don’t go out! 2 apple exercises to eliminate fat

The cold wave has arrived, and the whole of Taiwan is freezing cold! Although I know the importance of exercise to health, I am too lazy to go out. Professional aerobics coaches say that you don’t necessarily have to go out to exercise and keep fit effectively. As long as you make good use of small props such as apples and tennis balls that are easily available at home to assist in exercise, you can easily exercise your muscles throughout your body and successfully lose weight and burn fat.

One apple moves the whole body! Do yoga at home "human bridge" to easily exercise

For busy modern people, it is extremely difficult to get to the gym on time every day as time and space are difficult to match. If sports training is intermittent and cannot be sustained, the expected body shaping and exercise results will naturally be greatly reduced.

Therefore, Yang Xinyu (Teacher Xiao Ni), a professional aerobics coach and dance teacher, wrote in his book "5-Minute Deep Muscle Training: Lose 500 Calories a Day and Slim Your Waist, Abdomen, Buttocks and Legs - The Most Powerful Fat-Reducing Apple Exercise"! In the book "Home Apple Exercises", a set of "Home Apple Exercises" is specially designed for busy modern people. It uses apples as small household props and is not limited by time and space. It can be easily performed at home and is provided as a reference for self-training:

[Home Apple Exercises - Human Bridge on the Ground]

Apple size: 1 medium apple.

Number of exercises: 30 seconds x 5 times, with 10 seconds rest between each time.

★Action 1／Lie on your stomach, support your upper body with your elbows, hold an apple in both hands and stare at it

Lie face down on the mat, bend your elbows and place them under your shoulders to support your upper body; hold an apple in both hands and keep your eyes on the apple. Open your feet to shoulder width, support your calves with your toes on the ground, and take a deep breath.

Point: Bend your elbows at 90 degrees and place them directly below your shoulders. Do not shrug your shoulders intentionally.

★Action 2／Support your whole body to form a straight line

Exhale, and use your hands to push up your whole body into a "bridge pose" with your spine in a straight line. Use your arms, waist, abdomen, buttocks and legs to maintain the movement for 30 seconds and keep your breathing smooth. Inhale and slowly lower yourself back to the starting position, then repeat the movement. After becoming proficient, you can extend the time.

* Point: *Keep your buttocks tight, keep your head looking at your apples, do not lower or raise your head. Then use your abdominal force, don't hunch your back, and make your body form a right triangle with the ground.

Function: The "human bridge pose" can be regarded as a variation of the "bridge pose" in yoga. Since it can make full use of the muscles of the whole body, it is a very suitable slimming exercise for lazy people. With the help of an apple, it is more helpful to keep the spine from bending during the movement, making the movement more accurate.

Want to make your fitness more effective? Don’t make these 3 mistakes!

Teacher Xiao Ni also reminded that although the "Prone Human Bridge" movement is similar to the prone version of the yoga "Bridge Pose", it does help to move muscles throughout the body and assist in eliminating fat. But it is worth noting that if the movements and postures are not correct, the exercise effect will be greatly reduced. Therefore, we remind the public to pay special attention to the following three major NG issues when performing this action:

NG things to do 1/Don’t lift your butt!

People who do not have enough muscle strength may not be able to support their whole body due to lack of strength, so they will unconsciously lift their buttocks to disperse the weight of the body. However, once the buttocks are raised, the movement will only have the effect of stretching the hamstrings. Therefore, it is recommended that beginners check themselves during the movement to see if their arms are perpendicular to the ground and their hips are clamped, to ensure correct posture and force.

NG thing 2/Don’t let your abdomen touch the ground!

During the movement, if you only lift your feet but do not lift your abdomen, which still stays close to the ground, then you are not exercising at all. Therefore, when doing the exercise, remember that your stomach should be off the ground. You can try to check in the mirror to see if there is a "right triangle" between your body and the ground. If the operation feels very easy and your muscles do not need to exert any effort, you should be aware that you may have done it wrong.

NG item 3/The arm is not perpendicular to the ground!

If you make a mistake in the preparatory movement and your arms are not perpendicular to the ground, you will tend to lean forward when you push your body upwards, which will put too much burden on your hands. You will not be able to hold on for long and the effect of exercising your whole body will not be good. Check this by noting whether you can look straight down at the apple when performing the suggested movements, or if only your arms feel particularly sore. As long as you make good use of the apple as a small prop, you can easily check the details of your movements and make the exercise more effective.