Ottenere addominali scolpiti richiede un’azione sinergica, sia a tavola che in allenamento: ecco dieta ed esercizi giusti per snellire la pancia e far emergere finalmente i vostri addominali impigriti che giacciono nascosti.
Mangiare meno non basta, è importante scegliere gli alimenti giusti e adottare strategie che determinano non solo la perdita del grasso addominale ma anche la formazione di massa muscolare magra.
Dimagrire lentamente e gradualmente è il primo passo per fare in modo che i risultati siano duraturi. Inoltre è importante non saltare mai i pasti, prevedere qualche spuntino intermedio per non arrivare a tavola affamati ed equilibrare tutti i nutrienti essenziali, senza trascurare i grassi ma scegliendoli di buona qualità (essenzialmente omega 3 provenienti dal pesce, olio d’oliva e frutta secca).
Bere molta acqua aiuta a depurare l’organismo e anche a mantenere più a lungo il senso di sazietà. Preferite sempre acqua semplice a bibite gassate o alcoliche. Eventualmente integrate con tè verde o tisane, calde o fredde. Anche il mate è una buona scelta perché agisce sul metabolismo e stimola la diuresi.
Riducete i carboidrati ad alto indice glicemico preferendo quelli a basso indice glicemico. I carboidrati non vanno eliminati, sono essenziali per fornire al corpo l’energia di cui ha bisogno, ma è importante sceglierli con cura. Dunque spazio a cereali integrali, frutta e verdure. Un posto di rilievo avranno le proteine.
A tavola cominciate dall’insalata che favorisce l’arrivo del senso di sazietà grazie all’alto contenuto di fibre. Non dimenticate di masticare tutti i cibi a lungo e con calma, evitando distrazioni durante il pasto. In questo modo avrete maggiore consapevolezza di cosa mangiate e delle quantità ingerite.
Lo sport, infine, è essenziale per massimizzare i risultati ottenuti a tavola tonificando i tessuti e costruendo il muscolo. Per gli addominali sono tre gli esercizi fondamentali: il crunch che allena la parte alta dell’addome; il crunch inverso per la zona bassa degli addominali; il twist laterale per allenare la fascia obliqua. Nel video che segue troverete una routine di allenamento base completa.
Photo | Thinkstock
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