5 minutes to improve metabolism and apple-assisted exercise to help lose weight

The fitness coach said: Use apples instead of fitness equipment to improve muscle strength at any time!

As an aerobic exercise coach, you often hear me recommend that "moderate to low intensity exercise" is the most effective exercise for burning fat, but this does not mean that we only do "aerobic muscle endurance exercise" and abandon "muscle strength weight training."

I designed this apple exercise, which combines moderate yoga, core muscle training with Pilates, and light weight training of lifting apples on all fours. It can train the slender "red muscle fibers" in muscle fibers, and control the development of the thick and horizontal "white muscle fibers", making it easier to stretch and shape the muscles, and make the body firm and elastic. The exercise movements are long, deep and slow, which can not only burn the "white fat" that causes obesity, but also activate the "brown fat" that helps lose weight and resists aging. It's really killing two birds with one stone!

[An apple can help you do exercises for 5 minutes a day to improve your "basal metabolism"]

Because general strength training and weight training movements are relatively difficult and require the assistance of "sports equipment and auxiliary equipment", people often think that they can only practice in the gym, but it is impossible to go every day. The exercise process is intermittent, resulting in weight fluctuations, and ultimately a vicious cycle of weight gain and rebound.

In fact, there are many small things in life, such as fruits, mineral water bottles, chairs, etc., which are good props for muscle strength training. Just like taking an apple, you can do exercises, which can help the limbs to exert force, stabilize, stay in place, bear weight and other movements in place and for a long time. Just 5 minutes can really improve "basal metabolic rate" and "muscle strength". It is much more practical than those sports equipment that cost a lot of money and are inconvenient to carry!

[The secret of doing exercises while holding an apple between your body!] 】

1. Clamp the head and tail of the apple

When using an apple as an exercise aid, you don’t have to just hold it in your hands. In fact, there are many ways to use it. For example, in order to hold an apple with your limbs and prevent it from falling during exercise, in addition to choosing an apple of a size that is easy to hold according to the part, you can generally hold it tightly along the round sides of the apple. However, if your clothes are too slippery and you can't hold it tightly, you can change to holding the head and tail of the apple to increase the friction points.

2. Cover with foam net

Another trick to prevent the apple from slipping is to wrap the apple in the foam net that comes with the fruit when you buy it, to increase the friction between it and your clothes or skin, or to make it feel cleaner when you touch the fruit this way. When I do exercises with a mineral water bottle in my hand, I usually wrap it like this. It is very easy to hold!

This article is from Apple House Publishing's "The Most Powerful Aerobic Stretch in History! Zero fat apple exercise