Obiettivo pancia piatta per la prova costume, il video tutorial

http://www.youtube.com/watch?v=UxCddOGv9Rc&feature=related
Stiamo puntando molto sulla pancia piatta, perché è uno dei punti critici. Ecco qui un video tutorial, curato dalla “maestra” del Fitness, Jill Cooper per rimettervi in forma e arrivare ad agosto con un girovita da vespa.

Prima di tutto prendete un cuscino. Potendo scegliere, optate per quello del letto è un po’ più grande. Ecco, lui si deve trasformare nella vostra panca per fare gli addominali. Dovete sedervi in punta e poi sdraiarvi, in modo tale che il cuscino copra la zona da coccige alle spalle. Poi prendete due bottigliette d’acqua (da mezzo litro). Saranno i vostri pesini. Ora iniziamo gli esercizi.

Sdraiate, braccia aperte, altezza spalle (non uscite dall’articolazione) e pesetti in mano. Contraete i muscoli addominali. Ora sollevate andando a chiudere i pesi proprio sopra il vostro naso. Dove spingere con i pettorali per dieci volte.  Ora, lasciate le braccia aperte e andate su e giù di pochi centimetri 20 volte.  Mentre fate questo movimento sollevate le spalle e stringete forte i muscoli addominali.

Le lezioni di Jill Cooper sono tutte collegate tra loro. Ora, sempre nella stessa posizione e senza rilassarvi, dovete fare dei piccoli cerchi con le braccia. Anche qui 20 volte. Ok, dopo questo riscaldamento si deve fare un esercizio di pilates classico: il roll up. Bisogna chiudere gli addominali partendo da quelli bassi, arrivando a contrarre anche quelli più alti e dandosi una spinta con le braccia, bisogna salire con il busto vicini alle ginocchia. Ripetere 10 volte.

A questo punto dovete ripetere tutti gli esercizi che Jill Cooper vi ha dimostrato.  L’ideale è rifare l’allenamento completo almeno cinque volte. Il tempo totale non supera i 30 minuti. Fate una piccola pausa tra un ciclo e l’altro, mentre tutte le serie devono essere collegate. Se avete bisogno di ottenere risultati entro agosto dovete essere costanti e allenarvi tutte le sere.

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1.129 commenti su “Obiettivo pancia piatta per la prova costume, il video tutorial”

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