How to improve the Apple-shaped body these 5 movements are enough

Nowadays, as society becomes more and more intense, people are less and less time to exercise. In addition, sitting for a long time, many people have more or less problems with their figures. We call some bodies with more fat in the upper body an apple-shaped figure. So how do you think you can improve the apple-shaped figure? Let’s go to the full body training together!

The tablet swivel

　　Pushing on a yoga mat in a push-up position, keep your chest straight and abdomen tightening, your shoulders sink, your forehead slightly retracting, and when you exhale, you should go upward, inhale and restore. Do it once in one group, repeat for 45 seconds , rest for 15 seconds. TIPS: Do not arch your waist and back. When you rotate, do not shake your pelvis too much. It is mainly because our torso rotates.

　　Balk elbow lifting

　　Kneel on the yoga mat with both knees together, keep your arms straight down naturally, keep your chest and abdomen straight, your shoulders sink, slightly retract your forehead, and turn your hands up when exhaling. One hand is up, inhale and restore it. Do it once in one group each, repeat for 45 seconds, rest for 15 seconds. TIPS: Tighten the core, do not shake it too much below the pelvis. When lifting the elbow, hold our ribs upward.

　　Rind the legs and curl the abdomen

　　　Get your knees together, toes towards the ceiling, arms on both sides of your body, keep your chest and abdomen straightened, shoulders sink, slightly retract your forehead, exhale upward, inhale and restore your breath, repeat the movement for 45 seconds, then rest for 15 seconds. TIPS: Put your waist and back on the yoga mat, and do not lift your neck.

　　Whether left and right turns

　　Get your knees together at 90 degrees, lie flat on the yoga mat, put your arms on both sides of your body, keep your chest and abdomen straightened, shoulders sink, slightly retract your forehead, exhale and restore your breath, do it sideways, inhale and restore your breath, do it once in one group, repeat for 45 seconds, rest 15 seconds.TIPS: Ribs sink, waist and back are pressed against the yoga mat, do not arch your waist and back, and do not lift your neck.

　　Russian body rotation

　　The knees are together at 90 degrees, and the buttocks are sitting on the yoga mat, the body is in a ingot style, the hands are folded, the chest is straightened, the abdomen is tightened, the body is exhaled, the body is turned, the body is turned, the body is turned, the air is turned, the left and right is done in one set, repeat for 45 seconds, and the rest is rest for 15 seconds.TIPS: The center of gravity is on our core, the body is slightly backward, and the shoulder joints should sway left and right when turning.

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