Definir a barriga sem fazer abdominais? Sim, é possível
Por vezes, quando ouvimos falar de ter um corpo saudável e definido arranjamos múltiplas desculpas para não embarcarmos nesta dinâmica, ou porque não há a possibilidade de pagar um ginásio, ou porque os treinos são intensos e vão agravar as dores nas costas e pescoço, ou ainda, porque está cansado de realizar sempre os mesmo exercícios. Mas, no final de contas até gostava de queimar aquela gordurinha a mais na barriga e conseguir uns abdominais definidos e invejáveis.
Então não precisa de continuar a arranjar estratagemas para não treinar, e porquê? Porque estamos aqui para lhe confidenciar, que com esforço e dedicação é possível conseguir uns abdominais de sonho, sem gastar um único cêntimo. Como? A nossa solução encontra-se já ao virar da próxima linha, com dicas de exercícios que pode fazer sem sair de casa e, que o vai ajudar a conseguir o tão desejado “six pack”.
Elevação lateral das pernas
Para a realização deste exercício começa por te deitar de lado mantendo a coluna reta, e as pernas esticadas uma sobreposta em cima da outra. Com a cabeça apoiada numa das mãos e a outra assente no chão, imediatamente em frente ao tronco, eleva as duas pernas ao mesmo tempo e depois volte à posição inicial.
Observação: Para intensificar a dificuldade do exercício podes apostar por utilizar pesos nos tornozelos.
Ponte
Inicie o exercício deitando-te com a barriga para cima e flete os joelhos, de modo a que toda a extensão dos pés esteja assente no chão. Deste modo o teu corpo ganha a forma de uma ponte, apoiado tanto pelos pés como pelos ombros desenvolvendo com intensidade a zona abdominal.
Observação: Deves elevar as ancas o máximo que conseguires e aguentares essa posição durante pelo menos 30 segundos, com o intuito da amplitude e a intensidade do movimento serem maiores.
Elevação de pernas e tronco
Em primeiro lugar deita-te no chão de costas com a barriga para cima e mantem o corpo reto, com as pernas juntas e esticadas. Depois expira e eleva, ao mesmo tempo, o tronco e as pernas fazendo com que estes vão de encontro um ao outro, mas sem se tocarem (vais ficar sentado, apenas com os músculos dos glúteos a tocarem no chão). Mantêm-te nesta posição durante alguns segundos e por fim regressa lentamente à posição inicial.
Observação: Para uma realização correta do exercício é importante que mantenhas os abdominais contraídos, as costas retas e as mãos localizadas à altura dos joelhos. Podes ainda aumentar o grau de dificuldade dos movimentos, através da utilização de pesos nos tornozelos.
Agachamento
Começa por te colocares de pé, mantendo-os afastados um do outro com a mesma largura da linha dos ombros. Sempre com as costas retas estica os braços para a frente, de modo a manter o equilíbrio, e desce lentamente o teu corpo até que os teus joelhos estejam dobrados. No momento em que baixas o teu corpo é importante que os teus joelhos passem a linha dos pés (quando observado na vertical), as ancas devem estar ligeiramente dobradas para trás e as costas devem manter-se sempre direitas. Por fim, volta gradualmente à tua posição inicial com os joelhos e as ancas completamente esticados.
Observação: É extremamente importante que mantenhas a cabeça virada para a frente, bem como as costas retas e os pés bem apoiados no chão (sem nunca levantar o calcanhar), com uma distribuição de peso uniforme por toda a extensão do pé.
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