An apple-shaped figure is an obese figure with obvious abdominal fat. Other parts of this figure are fine, except for the abdomen. The abdomen is the center of the human body. If there is fat, it is very easy to be seen. This will affect the personal image. We can do some actions to reduce the apple-shaped figure. So do you know what actions you can take to reduce your apple-shaped figure at home? Let’s go to full-body training together and take a look!

Weight-bearing birds and Dog

Hold a dumbbell in your right hand, with your hands and knees on the ground; stretch your right arm forward, in line with your shoulder, with your palm facing inward (one end of the dumbbell touches the ground); stretch your left leg backward, in line with your hip One line (toes slightly touch the ground); contract the abdomen, lift the right arm and left leg to the same height as the body, hold for 1 count, then recover and repeat; after completing the prescribed number of times, switch to the other side and repeat; each group is 10 Second-rate.

Back lunge chop

Stand with your feet together, holding one end of a dumbbell in each hand; take a step back with your right leg, and lower your body into a backward position. Lunge, place the dumbbell on the outside of the left hip; retract the right foot, lift the dumbbell from the outside of the left hip to the right side of the body, and twist the body to the right side of the body; return to the initial position and repeat; complete the prescribed number of times, repeat on the other side; 20 reps per set.

Downward pose Stretch

Hold a dumbbell in your left hand, lie face down on the ground, arms and legs straight; open your legs hip-width apart, point your toes on the ground, palms down; stretch your spine, left arm Bend, pull the left elbow to the side of the body, lift the chest off the ground, and shrug the shoulder blades back (press the right palm on the ground as a support); complete the prescribed number of times and repeat on the other side; 12 times per group.

Push-up mountaineering

Prepare in a straight-arm plank support position, raise your palms slightly wider than shoulder width, and bring your feet together; slowly lower your body, perform push-ups, and pause for a count; exert force Stand up, straighten your arms, and perform 8 mountain climbing steps (raise your knees to your chest as fast as possible, alternating 8 times). This is one action; 10 times in each group.

Split Squat Windmill

Start: Separate your legs a certain distance from front to back, with your left foot in front, hold the dumbbell in your left arm, fully extend and lift it Head above the head, palms facing inward; contract the abdomen, bend the knees, squat down into a split squat, twist the body to the left side of the body, and touch the fingertips to the ground; keep the left hand straight and upward, looking at the left hand; exert force on the left side of the body , return to the initial position, and repeat; complete the prescribed number of times, repeat on the other side.

Kneel down with weights

Hold a dumbbell in each hand, stand with your feet hip-separated, stretch your arms overhead, and place your palms forward; Step your right leg back, bend your knees, and touch your right knee to the ground. Continue to lower your left knee until your left knee also touches the ground, assuming a kneeling position. Then take a step forward with your left foot, bend your left knee 90°, stand up, and return to your standing position (your arms always Straighten and raise above your head), this is one action; complete the prescribed number of times and repeat on the other side; each set is 5 times.