Few and simple rhominal moves to scream!
We immediately start that even if there is no way to obtain the "turtle" in one day, regular physical activity and a healthy diet can put you on the right path. It develops a training program for abdominals with many different exercises, such as crunch and plank. Your musculature needs energy and you may have to burn fatter (read here) To see results, so be sure to follow one correct nutrition. At the table, it is necessary to intervene with a balanced diet rich in fiber, drinking at least two liters of water per day and avoiding super salted foods and exaggerated quantities of carbohydrates. For at least a month you must say goodbye to excess of fat condiments such as oil, butter and salt, preferring aromatic herbs and spices, such as sage, rosemary, basil, mint, garlic, chives and parsley. Also to avoid legumes and to limit dairy products, while full cereals and blue fish are highly recommended. As for the indispensable vegetables, at the top of the list there are artichokes, asparagus, fennel, celery, peppers, aubergines, lettuce, green beans, pumpkin and beet. Finally, the tomato, rich in lycopene, also very useful, substance with a very high antioxidant capacity. (read our advice)
So how to proceed to "flatten" the abdominal area?
Let's see 5 simple "flat stomach" effect exercises
1.Plank: Place the forearms on the ground, with the elbows that will have to be below the shoulders level and the arms parallel to the body. Bring your legs back, leaning your feet on the tips. Now, lift the pelvis keeping your back straight and parallel to the floor. The hands are closed and with the gaze fixes a point in the hands. The abdomen plays a very important role in the exercise: keep your belly inside as you exhale and contract the buttocks. Finally, make sure that the body forms a straight line from the head to the heels and keep the position for at least 10-20 seconds, the first few times, and increase gradually until you reach at least 1 minute: the more time resists the more the effectiveness will be .
2.Russian Twist (Basic version): Sit with your butt on the floor with your knees bent as in the "sit-up" position. The feet must be united and placed above the floor or on a stable surface. The bust should be straight with the back kept from the ground forming an angle of 45 degrees. Keep your arms forward away from the body in a straight way and the hands held closed together like a ball or hold a weight to increase the difficulty. Subsequently, he revolves his arms from one side to the other with a twisting movement. The more slowly they move their arms from one side to the other, the more demanding the exercise becomes. The result will be a more intense job on the abdomen. When you move your arms during the exercise, it is essential not to stop between the repetitions, otherwise the training effect will be lost. Do not hold the air but perform regular breaths throughout the execution. Initially, 20 double repetitions and increases up to 40 and then reach maximum resistance; Or do all the repetitions that you can in 40 seconds to then increase up to 60.
3.Side Plank: Lie on the side with your legs completely tense. Raise the pelvis using the elbow and the forearm so as to form a line straight from the shoulders on her ankles with the body. Keep the location on each side, initially for at least 20 seconds and then reach 40 seconds or gradually increases to the maximum resistance and then pass on the other side. Repeat for two or three more times always at maximum resistance by recovering from 40 to 60 seconds.
4.CRunch: Perform the crunch by spreading in a supine position on the ground, with your legs spread at the height of the hips and in the flexed position; Raise the torso in the direction of the pelvis which instead must remain supported firmly. During the execution, the arms can be positioned along the sides, crossed in the chest or next to the head with the elbows far from the bust and with the fingers of the hands behind the neck. In the phase in which the torso is raised, there is the contraction of the abdominal muscles, while in the descent phase these muscles stretch while maintaining the contraction. The crunch is considered among the best exercises capable of strengthening and isolating the abdominal muscles, without possible risks for the lower back. Initially perform 20 repetitions and recover 40 seconds for 3 series; increases up to 40 repetitions and then reaches maximum resistance; Or perform all the repetitions you can in 40 seconds and then increase up to a minute. Repeat three times recovering 40/60 seconds between the series
5.Crunch with tense legs; Lying supine on the ground with slightly bent knees. Contract your abs and lift your legs until they are perpendicular to the floor. Press the lumbar area against the floor and lowers the legs as close as possible to the ground before inverting the movement and returning to the starting position (paying very much to not excessively load the work on the lumbar area). Initially perform 20 repetitions and recover 40 seconds for 3 series; increases up to 40 repetitions and then reaches maximum resistance; Or perform all the repetitions you can in 40 seconds and then increase up to a minute. Repeat three times recovering 40/60 seconds between the series.
Try to perform the routine at least three times a week alternating it with cardio sessions such as fast walks, bicycle or running, or perform at least two exercises of those on top of decade at the end of your workout. Increase repetitions as soon as you feel that your body responds with "too much" ease to the stimuli of the exercises. Always do a little streching at the end of the routine.
To increase effectiveness and have immediate and lasting results, nature is also on your side. The food supplement Fat Burner Evolution It is the right solution to have strong, toned and sculpted muscles.
Remember: before embarking on any physical or nutritional activity, always contact a specialist or doctor to ascertain that there are no other pathologies or problems of other kind, so that you can train in absolute safety.