Do you belong to the nine headed zodiac sign with a good figure? Apple shaped body is lucky

The nine headed body is not determined by zodiac signs, but is related to innate bone proportions and acquired body fat management. Apple shaped individuals can optimize their waist to hip ratio through targeted training, mainly improving their posture adjustment, core strengthening, aerobic weight loss, dietary optimization, and local shaping.

1. Body posture adjustment

Pelvic forward tilt can exacerbate the abdominal protrusion of an apple shaped body, which can be improved through wall standing training. Performing five minutes of spinal stretching exercises every day, combined with abdominal breathing, can effectively correct poor posture. The cat and bull movements in yoga are significantly helpful in adjusting the trunk curve.

2. Core reinforcement

Flat support exercises can enhance the strength of the transverse abdominal muscles and reduce waist swelling caused by visceral fat accumulation. It is recommended to start gradually from the kneeling position and avoid directly performing difficult movements that may cause muscle compensation. Water sports have low joint pressure and high fat burning efficiency, making them suitable for those with larger bases.

3. Aerobic weight loss

Intermittent aerobic exercise is more suitable for individuals with an apple shaped physique, such as alternating between brisk walking and slow jogging. Maintain a frequency of exercise at least three times a week, lasting for at least forty minutes each time, in order to activate lipolytic enzymes. Timely supplementation of electrolytes after exercise can prevent the false appearance of obesity caused by water retention.

4. Dietary optimization

While controlling the intake of refined carbohydrates, it is important to ensure sufficient intake of high-quality protein and dietary fiber. Replacing staple foods with low GI foods such as brown rice and oats, and drinking apple cider vinegar before meals can slow down the rate of blood sugar rise. supplementing with vitamin B can help improve metabolic types that are prone to fat accumulation.

5. Local shaping

The Russian rotation movement for the side waist needs to be coordinated with breathing rhythm, with 20 repetitions per group. Elastic band side step walking can synchronously exercise the thigh and side abdominal muscle groups, and choosing a sitting rowing machine for equipment training is safer and more effective than sit ups. Relaxation with a foam shaft after exercise can prevent muscle caking. Apple shaped body management requires establishing long-term healthy habits, as rapid weight loss may lead to skin sagging. In addition to regular exercise, drinking at least two liters of water per day can promote metabolism, and ensuring seven hours of sleep can help with leptin secretion. It is recommended to undergo monthly body fat percentage testing instead of simply focusing on weight changes. Combining a Mediterranean diet pattern can continuously improve waist hip ratio. If central obesity of unknown cause occurs, endocrine problems should be promptly investigated.