Esercizi per avere la pancia piatta, il video tutorial

http://www.youtube.com/watch?v=PciKKKHlm_M&feature=related

Qualche esercizio per tonificare la pancia e renderla bella piatta. Oggi ci concentriamo sulla fase di riscaldamento, quella che deve precedere il vero allenamento. Sono in tutto tre movimenti, molto facili, che vanno prima svolti separatamente e poi legati insieme come se fossero una coreografia di aerobica. Vi serve quindi uno specchio, per controllare che il lavoro sia svolto correttamente e un po’ di musica ritmata.

Se vi manca, potete usare tranquillamente quella del video e tenere il tempo con Jill Cooper, il punto di riferimento per tutte le donne che vogliono perdere peso a casa.  Lei ha un corpo davvero perfetto e ascoltarla può solo che essere di stimolo per alzare le nostre stanche membra dal divano.  Iniziamo quindi con un po’ di riscaldamento. La posizione di partenza è: gambe leggermente divaricate (quanto le spalle), busto dritto, addominale duro e braccia lungo i fianchi.

Inspirare e portare le braccia in altro, espirare e scendere da un lato, inspirare risalire, espirare scendere dall’altro. Ovviamente gli addominali devono sempre essere contratti (la difficoltà è questa). Infatti, non è la schiena che si piega, ma i muscoli della pancia che si flettono. È un movimento lento e va ripetuto 16 volte.

Ora le mani scivolano davanti a voi, altezza seno, palmo contro palmo. I gomiti sono alti, in linea con le spalle.  Ruotate a destra e sinistra, con addominale contratto, per 16 volte. Spingete le mani, per tonificare anche le braccia.

Ora un esercizio un po’ più complesso da spiegare, ma facile nella realizzazione. Braccia davanti a voi dritte, unite palmo-dorso, verso l’esterno. I piedi allineati verso sinistra, gambe leggermente piegate, devono ruotare verso destra, e viceversa. Il busto resta però dritto e gli addominali contratti. 16 volte.

Avete imparato questi movimenti? Benissimo, ora li legate insieme. Non dovete mai fermarvi. Ogni serie deve essere una catena, dove ne finisce, una inizia subito la seconda. Quest’allenamento è studiato per rendere più sottile il girovita.

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