What are the movements of reducing the apple-shaped body at home?

Apple-shaped body is an obese body with obvious fat on the abdomen. This body is fine everywhere else, but the abdomen makes people feel bad. The abdomen is the center of the human body. If there is fat, it is very easy to see it. This will affect the personal image. We can do some movements to reduce the apple-shaped body. So do you know what the movements are for reducing the apple-shaped body at home? Let's go to the full-body training together to see!

Birds and dogs with weight-bearing

Holding dumbbells in the right hand, with both hands and knees on the ground; stretching the right arm forward, line with shoulders, and palms inward (one end of the dumbbell touches the ground); stretching the left leg backward, line with hips (slightly touching the ground); the abdomen contracts, lifting the right arm and left leg, and reaching the height of the body. To be sure, stick to one number of time, then resume and repeat; after completing the specified number of times, change to the other side and repeat; 10 times per set.

　　Stand with your feet together, hold one end of the dumbbell with both hands; take a step back with your right leg, and take a back lunge, and place the dumbbell on the outside of your left hip; retract your right foot, lift the dumbbell from the outside of your left hip to the right side of your body, and at the same time twist the body to the right side of your body; restore the initial posture and repeat; complete the specified number of times, change to the other side and repeat; 20 times per set.

　　Down-side stretching

　　Hand holding the dumbbell with your left hand, lying face down on the ground, stretching your arms and legs; open your legs with your hips wide, point your toes to the ground, and palms down; stretch your spine, bend your left arm, pull your left elbow to On one side of the body, lift the chest cavity off the ground, and shook the shoulder blades back (right palm presses the ground as support); complete the specified number of times, change to the other side to repeat; 12 times per set.

　　Pushup climbing

　　Preply up the plank support posture, lift the palms slightly larger than the shoulder width, and close the feet together; the body slowly descends, perform push-up movements, pause for a few times; support with force, stretch your arms, and perform 8 mountain climbing steps (both knees are raised to the chest as fast as possible, alternate 8 times), this is one action; 10 times per set.

　　Split leg squats and windmills

　　Initiate: Separate the legs for a distance, with the left foot in front, hold the dumbbells in the left arm, fully extend and lift them over the top of the head, palms are facing inward; the abdomen contracts, bend the knees, and squat down the body Squat in a split leg, twist your body to the left side of your body, touching the ground with your fingertips; keep your left hand upward, and look at your left hand; exert force on the left side, return to the initial position, repeat; complete the specified number of times, change to the other side to repeat.

Kneel with a weight

　　Holding a dumbbell with both hands, stand with your feet until your hips are separated, raise your arms straight over the top of your head, and palm forward; take your right leg backward, bend your knees, and touch the ground, and continue to descend to the left knee as well, and kneel; then take one step forward, bend your left knee 90°, stand up, and resume standing (arms are always straightened and raised over the top of your head), this is one action; complete the specified number of times, change to the other side to repeat; 5 times per set.

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