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Numai 4 saptamani pana la un abdomen de invidiat
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31-05-2012, ora 15:45

Numai 4 saptamani pana la un abdomen de invidiat

Articol de Madalina Irimia

Bluzele sunt mai subtiri, costumele de baie au fost scoase din rafturile dosnice ale sifonierului si plaja asteapta zilele insorite pentru a fi in centrul atentiei. Ce te faci, insa, caci abdomenul tau nu este tocmai in forma maxima dupa o iarna in care l-ai ascuns in haine groase si l-ai delectat cu dulciuri si fel de fel de bunatati de la sarbatori?

Exercitiile pentru abdomen pe care le faci sunt de multe ori prea putine pentru a contracara excesele alimentare si lipsa sportului timp de un sezon intreg. Exista, insa, un plan care, odata urmat cu sfintenie, te va ajuta sa ai un abdomen cu care sa te mandresti in numai 4 saptamani, dupa cum promite Live Strong:

Pachetelele de pe abdomen depind si de frigider: daca vrei ca abdomenul sa fie bine definit este extrem de important sa arzi din grasimi. Iar asta poti face reducand din caloriile ingerate si crescand consumul de apa, carne slaba, fructe si legume. Cu alte cuvine, fa-ti curatenie in frigider si nu trisa.

Nu vei reusi sa slabesti intr-un singur loc: de cand lumea oamenii vor sa slabeasca in anumite zone ale corpului, fiecare avand cateva nemultumiri de felul cum arata. Fie ca este vorba de abdomen, coapse sau gambe, femeile trebuie sa inteleaga ca nu se poate slabi pe zone. Cea mai buna solutie este sa folosesti exercitii complexe, care sa implice tot corpul, dar sa puna mai multa presiune pe abdomen, in cazul in care aceasta este zona pe care vrei sa o tonifiezi.

Trebuie sa lucrezi abdomenul ca pe toti ceilalti muschi: industria fitnessului a imprimat ideea, nu se stie din ce cauze, ca muschiii abdomenului trebuie lucrati la alta intensitate, durata si frecventa fata de ceilalti muschi. Astfel, oamenii care vor sa nu mai aiba "burta" fac zeci de minute de exercitii zilnice, aceleasi, cand de fapt si abdomenul are nevoie de odihna pentru ca muschii sa se refaca.

Dupa mai multe cercetari, cativa experti au ajuns la concluzia ca 2 zile pe saptamana, cu exercitiile corecte, te pot face ca in 4 saptamani sa ai un abdomen tonifiat. Iata ce miscari sa faci:

Ziua I

- flotari: stai pe burta si tine mainile pe podea, usor mai departate decat nivelul umerilor. Corpul tau ar trebui sa formeze o linie dreapta de la glezne pana la umeri. Incordeaza abdomenul cat de tare poti si ridica-te de pe sol. Coboara apoi incet, pana cand pieptul aproape ca atinge podeaua, dar nu o face. In acest moment, coatele pot sa atinga lateralele corpului. Fa o mica pauza si apoi riddica-te din nou. Fa 20 de repetari.

- rasuciri cu bila medicinala: stai jos, tinand o minge medicinala cu picioarele in aer. Misca picioarele dintr-o parte in alta, tinand mingea stransa intre ele, de cate 50 de ori.

- stai tinand o minge medicinala cu o mana, picioarele in aer. Ridica un picior si treci mingea pe sub piciorul ridicat, dupa care coboara-l. Ridica-l pe celalalt si repeta miscarea, reluand de 20 de ori.

- adopta o pozitie pentru flotari, cu bratele complet drepte, corpul formand o linie dreapta de la solduri la glezne. Ridica piciorul drept de pe podea si apropie genunchiul cat de mult poti de piept. Intoarce-te apoi la pozitia initiala si continua cu celalalt picior. Fa 30 de repetari.

Ziua II

- adopta din nou pozitia pentru flotari si pune-ti picioarele pe un perete. Daca nu poti sa stai asa atat timp cat faci flotarile, fa exercitiul de baza.

- fa miscarea cu bila medicinala de 50 de ori, penduland mai repede picioarele dintr-o parte in alta.

- stai pe burta, sprijina-te cu mainile pe sol si tine picioarele pe o minge gonflabila speciala de sport. Aduna picioarele spre piept, dupa care du-le din nou in spate, intinse, in tot acest timp ele fiind sprijinite pe minge.

- tine-te cu mainile de o bara aflata deasupra capului (cum sunt cele de batut covoarele), bratele intinse. Trage de genunchi inspre piept, dupa care coboara picioarele incet. Incearca sa faci 8 repetari.

- stai culcat pe spate, cu picioarele intinse si mainile deasupra capului, tinand o minge de fitness. Ridica picioarele si mainile si plaseaza mingea intre picioare. Coboara toate membrele pe podea, dupa care ridica-le din nou si ia mingea in maini. Repeta acest ciclu de 10 ori.

- executa pozitia cataratorului, aceea in care ridici de pe sol, din pozitia pentru flotari, un picior in aer, dupa care aduci genunchiul la piept si apoi intinzi piciorul. Repeta de 30 de ori.

Sursa: ziare.com

Foto: trombon.ro

     
Tag-uri: abdomen, exercitii, muschi
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BKI89yDot,  13.06.2019 06:26

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BKI89yDot,  18.04.2019 00:39

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BobbyDot,  07.04.2019 19:11

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BobbyDot,  31.03.2019 18:38

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BKI89yDot,  27.03.2019 19:30

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BKI89yDot,  15.02.2019 23:23

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