Se il vostro problema non sono tanto i chili in eccesso ma solo un po’ di pancetta non dovete iniziare una dieta ferrea, ma solo adottare qualche accorgimento. La pancia pronunciata non è un inestetismo irreversibile, ma per ridurla serve tanta buona volontà, una corretta alimentazione e molto movimento. Non pensate che basti una dieta ipocalorica per avere un ventre piatto: l’esercizio fisico è altrettanto importante nella lotta alle adiposità.
Ovviamente, per affrontare gli allenamenti in maniera corretta è indispensabile seguire la giusta alimentazione; una buona pratica in questo senso è quella di separare il primo piatto a base di pasta o riso dal secondo di proteine, in modo da rendere più veloce il processo digestivo, soprattutto in previsione di un allenamento.
Ciò non significa adottare una vera e propria dieta dissociata, quanto di adottare uno stile alimentare che, riducendo le portate fa calare l’introito calorico complessivo senza mortificare il palato e, quindi, compromettere il proseguimento della dieta.
L’importante è che alla fine della giornata i conti, in termini di nutrienti, tornino, e che ci sia il giusto apporto di zuccheri, grassi e lipidi. L’ideale, quindi, sarebbe mangiare pasta o riso a pranzo, carne o pesce a cena, il tutto sempre accompagnato da un contorno di verdura, lasciando la frutta per gli spuntini fuori pasto, e bevendo almeno un litro e mezzo di acqua al giorno.
Se con questo caldo non avete proprio voglia di seguire allenamenti mirati in palestra, potete svolgere qualche semplice esercizio in casa che vi aiuterà ad asciugare il ventre.
Esercizi per avere la pancia piatta
In posizione supina, gambe flesse e bloccate al petto, amni dietro la nuca e gomiti in fuori, alzate e flettete il busto in avanti e ritornate indietro; effettuate la serie per 10 volte.
Sempre in posizione supina, gambe flesse al petto, mani dietro la nuca, effettuate una flessione e una torsione del busto in direzione del ginocchio opposto e ritorno; questo esercizio va ripetuto per 20 volte.
In posizione supina, con le gambe piegate, fate muovere i vostri arti inferiori contemporaneamente verso il petto e verso il suolo, mantenendo lo stesso angolo e facendo attenzione a non inarcare la schiena; ripetete la serie per 10 volte.
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