The coach reveals the sequence to increase the caloric expenses and strengthen the belly muscles at the same time
Get a “Tanquinho Belly”That is, that broken abdomen, with thin skin, fat and showing all muscles, is the dream of many people. And if you already perform a sort of regular physical activity, know that you are coming. But this alone is not enough.
“It is important to emphasize that abdominal exercises do not decrease abdominal fat, but strengthen muscles, which can have a significant postural effect on the visual effect. To reduce abdominal fat you have to take care of food and train. When I speak in training, there are exercises that meet metabolic activation and abdominal nucleus”, says the physical educator and the personal traineer, the GEULLIAN. Experça.
In this way, to help you conquer that long -awaited “tannot” belly, the expert separated six exercises that reconciles the strengthening of the abdominal muscles with a high calorie expenditure. So that you can hypertrophy the abdomen and eliminate the fat coverage of the belly at the same time. Check:
6 exercises to win the “belly thread”
1- Run on the spot. Perform the race running in place, applying the same characteristic of the race race, recalling the fundamental importance of maintaining the work crossed with legs and arms. The height of the knee depends on its degree of conditioning. Therefore, beginners should maintain their work mild, doing soft movements.
2- Board. Support the elbows on the ground, in a mat or something soft. It can be a pillow. Then keep the alignment of the spine, hip and legs, activating the abdominal muscle and also the buttock.
3- Pulchinelo in position without heels. A safe exercise, after all, has no impact. Remove your legs and arms on the right side, go back to the starting position and, right now. Activate the abdomen. Do the same gesture, now moving to the left.
4 crunch + hip elevation. We associate the abdominal strengthening with the strengthening of buttocks and rear thigh, essential to protect the spine and improve the aesthetic effect by posting re -supporting. Perform the abdominal, running away the air in the flexion, then returns to the starting position, positions the feet on the ground and lifts the hip activating the glute, supporting this position for at least two seconds.
5- Climber on a lot. Rest with both hands up to the shoulders, keeping the elbows slightly flexed. Then do the alternate movement of the legs, remembering to activate the abdomen during the movement. The speed can be from a march to the beginners, as a ride to the most advanced.
6- abdominal bikes. An excellent abdominal exercise that works the extension and flexion of the legs. Make the abdominal contraction with the movement of rotation, arms and legs. Low the air every time the right elbow approaches the left knee. Inhale and change the side, remembering to activate the abdomen. Focus on quality and not on quantity.
How to adapt the exercises in the routine
The above sequence, to win “Six Pack”, was designed to perform you inside your pace, without thinking about repetitions. That is, each exercise should be done for two minutes as follows: 20 seconds of execution – 20 seconds of recovery – 20 execution. Repeat this model again.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
