Pancia piatta, gli esercizi da fare a casa

Avere un fisico asciutto e la pancia piatta è il desiderio di tutte noi, ammettiamolo, ma quando la natura non aiuta, c’è un solo rimedio: mangiare meglio e fare gli esercizi giusti!

Il metodo sicuramente più efficace per avere la pancia piatta è seguire un programma di allenamento focalizzato sulla zona critica. Prima di fare qualsiasi esercizio a casa, è bene fare un po’ di riscaldamento, bastano, infatti, 30 minuti di jogging o sul tapis roulant, se avete una cyclette bastano anche solo 20 minuti.

Esercizi per la pancia piatta

  • L’esercizio della bicicletta è molto utile per rafforzare la muscolatura degli addominali. Stendetevi sulla schiena con le braccia lunghe accanto al corpo. Portate entrambe le ginocchia verso la pancia. Ora fate la bicicletta con le gambe. Nell’esecuzione dell’sercizio respirate regolarmente. L’esercizio, va ripetuto per 3-4 serie da 3-5 minuti.
  • Nella stessa posizione della bicicletta, incrociate le mani dietro la nuca. Sollevate leggermente la tesa aiutandovi con le mani e indirizzando lo sguardo verso l’alto. Portate le ginocchia verso la pancia e fate la bicicletta: in avanti, poi a destra e a sinistra. L’esercizio, va ripetuto almeno per 3-4 serie, riposandovi tra una serie e l’altra per qualche minuto. In questo modo stimolerete il metabolismo e darete filo da torcere ai vostri addominali obliqui!
  • Stendetevi a terra e sollevate le gambe portando le ginocchia verso la pancia in modo che siano parallele al pavimento, mentre i piedi devono essere a martello. Mettete entrambe le mani sopra le ginocchia e spingete prima il ginocchio destro verso l’alto contro la mano destra e mantenete la tensione per alcuni minuti. Poi ripete l’esercizio cambiando ginocchio. Fate almeno 3 serie. Questo esercizio vi aiuterà a rassodare la muscolatura addominale.
  • Andate in appoggio sugli avambracci e sulle ginocchia. I gomiti devono essere ben allineati con le spalle, mentre le ginocchia con le articolazioni dei fianchi. Puntate i piedi e sollevate le ginocchia da terra di circa 10 cm. Mantenete la schiena diritta e controllate che la testa formi un prolungamento della colonna vertebrale. Mantenete la tensione in questa posizione per qualche minuto, quindi abbassate le ginocchia e rilassatevi brevemente. Ripetete l’esercizio per 2-3 serie da 10-15 ripetizioni.
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