Get rid of your fat waist, thick back and wide hips with 4 apple exercises, you can lose weight easily at home

Sweet and fragrant apples are not only nutritious and delicious, but also rich in soluble dietary fiber "pectin". Moderate consumption can help increase satiety. Professional aerobics coaches say that apples, which are heavy, round in appearance and easy to grab, are also a good auxiliary tool for people to exercise and build muscle strength at home! If used moderately, it can not only be a good pressure-applying prop, but also help adjust posture, make movements more accurate, and prevent sports injuries.

Do you have to go to the gym to build muscle strength? Making good use of household items is also effective

Why did you suddenly come up with the idea of ​​combining apples with various stretching and muscle strength training movements to create a unique set of "apple exercises"? In this regard, 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 "Strongest Fat-Reducing Apple Exercise"! ” mentioned that this is because general strength training and weight training movements are often difficult and often require the assistance of “sports equipment and assistance”, and these regular equipment can only be obtained in the gym.

However, for busy modern people, it is often impossible to go to the gym on time every day due to the difficulty in balancing time and space. Therefore, if exercise training is intermittent and cannot be sustained, it will naturally affect the results of weight loss and body shaping.

Therefore, based on the above considerations, it is found that in addition to using professional equipment in the gym, there are many things in daily life that are good auxiliary tools for strength and weight training. For example, small props such as mineral water bottles, chairs, apples, etc., combined with appropriate stretching movements, are a good way to exercise easily without being restricted by time and space!

Get rid of your hunky back and waist by doing the "sideways apple exercise" to exercise your waist, hips and back muscles

In addition to emphasizing that if you want to successfully train and strengthen your muscles, you don't have to limit yourself to fitness equipment. Teacher Xiao Ni also specially designed 4 moves. Through the broad chest and back clamping and opposite elbow and knee touching movements, it helps to train the external abdominal coordinators on both sides of the waist, the adductor longus of the inner thigh, and the teres major and minor muscles, latissimus dorsi, quadratus lumborum, and gluteus maximus on the back of the buttocks. The "sideways apple exercise" that can help improve the hunchback and waist is given to everyone for reference:

Stand with your chest up and stomach in, your feet shoulder-width apart, and hold an apple in both hands behind your neck; spread your elbows outward and level with your shoulders, and do not arch them inward. Take a deep breath. (Photo/Provided by Apple House Publishing)

[Sideways Apple Exercise - Elbow and Knee Bumping on Opposite Sides]

Function: Open your hands and place them behind your neck, and you will feel the relaxation and firmness of your chest and back. Holding an apple behind the neck can help maintain an upright posture and prevent people from unconsciously lowering their heads when performing the exercise, making the movement more effective and preventing sports injuries.

Apple size: 1 medium or small.

Number of exercises: Alternate left and right 20 times x 5 times, rest for 15 seconds between each time.

Step 1/Hold an apple behind your neck: Stand with your chest up and stomach in, feet shoulder-width apart, hold an apple behind your neck; open your elbows outwards, level with your shoulders, do not arch them inwards, and take a deep breath.

Step 2/Bend your right shoulder to the left, lift your left knee to touch your right elbow: Exhale, bend your right shoulder to the left, lift your left knee up, and let your right elbow and left knee touch each other. Keep the apple still behind your neck.

Point:

1. Turn the head and eyes to the same side.

2. Move your elbows and knees toward the midline of your body, keeping your core straight and not tilted.

Exhale slowly, bend your left shoulder to the right, and lift your right knee up so that your left elbow touches your right knee. Inhale and return to normal, then alternate left and right movements. (Photo/Provided by Apple House Publishing)

Step 3／Stand up and return to the starting position: inhale, and return your hands and feet to the starting position.

Step 4/Bend your left shoulder to the right, lift your right knee to touch your left elbow: exhale slowly, bend your left shoulder to the right, lift your right knee up, and let your left elbow and right knee touch each other. Inhale and return to normal, then alternate left and right movements.

Point: Stand on one leg straight without bending the knee.

Use abdominal breathing to guide your strength. The gentler the strength, the more effective it is in burning fat.

【Coach’s Tips】:

Teacher Xiao Ni also reminded that if you want to make the apple exercise more effective, you should keep in mind the following 4 breathing tips when doing it. Doing the right "inhale and exhale" will help increase the body's stretching range and fat burning effect:

1. Use abdominal breathing to guide your strength. The gentler the strength, the more effective it is in burning fat.

2. In addition, when performing the main steps of the movements, such as stretching, turning, and lifting, most of the time, the patient should exhale, contract the abdomen, and apply force. When preparing and returning to the center, most of the time, the patient should inhale, relax the abdomen, or breathe naturally.

3. For beginners, it is recommended to breathe naturally during the process and not to hold your breath, so as to avoid symptoms such as dizziness and nausea.

4. Focusing your mind on luck, lifting, stretching, stabilizing the body, and the correct position of your limbs will naturally help build muscle endurance.