Dieta ed esercizi per addominali scolpiti

Avere addominali scolpiti non è facilissimo. Ci vuole esercizio ma anche una dieta corretta. È importante bere tanta acqua, almeno due litri al giorno, in modo da assicurare al proprio corpo un buon livello di idratazione. Per evitare gonfiore, scegliete un’acqua leggera, non gassata e possibilmente a temperatura ambiente.

gonfiore addominale

Per rinforzare la muscolatura addominale si consiglia un’alimentazione a basso contenuto di grassi, poco sale e una quantità non esagerata di carboidrati. Via libera a frutta fresca e verdura, come zucchine, spinaci, funghi, lattuga e broccoli non devono mai mancare. Così come la carne magra, soprattutto bianca (pollo, coniglio e tacchino). Promosso anche lo yogurt magro.

Per dare sapore all’insalata, aggiungete una manciata di mandorle tostate. E non fate mai mancare alla vostra dieta i legumi, il pesce, la crusca e la farina d’avena. Pasta, pane e riso integrale sono consentiti, purché in piccole quantità. In generale, comunque, è importante fare almeno cinque pasti al giorno, per mantenere il metabolismo alto.

Partendo dal presupposto che la muscolatura non si potenzia da sola mangiando, a queste piccole regole alimentari bisogna aggiungere lo sport. Bisogna fare esercizi aerobici e anaerobici. Corsa e bicicletta, per sciogliere, il grasso addominale: meglio un’andatura lenta e prolungata, perché la massa grassa viene aggredita dopo la prima mezz’ora.

Prevedete poi i classici addominali: a terra, laterali, torsioni del busto e sforbiciate. Avete bisogno di 1 ora di attività al giorno per avere risultati concreti nei primi tre mesi. Ultimo consiglio: vietato bere alcolici, compresa la birra, che tende a gonfiare moltissimo proprio la pancia.

 

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