Nowadays, due to the increasing intensity of society, people have less and less time to exercise. Coupled with sitting for long periods of time, many people have more or less problems with their bodies. We call some bodies with more fat in the upper body an apple-shaped figure. So how do you think you can improve your apple-shaped figure? Let’s go to full-body training together and take a look!
Platform twist
Support on the yoga mat in a push-up position, keep your chest up and your abdomen down, your shoulders sink, and your chin slightly retracted. When you exhale, go up, inhale and return. Do each left and right once as a group, and repeat for 45 seconds. , rest for 15 seconds. TIPS: Don't arch your waist and back, and don't shake your pelvis too much when turning. The main thing is to turn our trunk.
Platan elbow raise
Kneel on the yoga mat with your knees together, arms downward naturally, keep your chest up and your abdomen down, your shoulders lowered, and your forehead slightly lowered. Collect, raise one hand up when exhaling, inhale and restore, do one set each time on the left and right, repeat for 45 seconds, rest for 15 seconds. TIPS: Tighten your core, don’t swing too much below the pelvis, and clamp our ribs upward with your upper arms when raising your elbows.
Leg raises and crunches
Keep your knees together, point your toes towards the ceiling, put your arms on both sides of your body, keep your chest and abdomen lifted, your shoulders sink, your lower forehead is slightly retracted, exhale upward, inhale and return, repeat for 45 seconds , then rest for 15 seconds. TIPS: The lower back should be attached to the yoga mat and the neck should not be raised.
Turn left and right
Keep your knees together at 90 degrees, lie flat on the yoga mat with your toes facing the ceiling, put your arms by your sides, and keep your chest up Tuck your abdomen in, sink your shoulders, tuck your lower forehead slightly, exhale to the side, inhaleQi recovery, do one set each time on the left and right sides, repeat for 45 seconds, and rest for 15 seconds. TIPS: Keep your ribs down, your lower back against the yoga mat, don’t arch your back, and don’t lift your neck.
Russian Twist
Keep your knees together at 90 degrees, sit on the yoga mat with your buttocks, body in Yuanbao pose, clasp your hands, and keep your chest and abdomen high , exhale and turn, inhale and restore, do each left and right once as a group, repeat for 45 seconds, rest for 15 seconds. TIPS: The center of gravity is at our core, the body is slightly backward into Yuanbao pose, and the shoulder joints should swing from side to side when turning.