Diete ed esercizi per star bene con sè stessi.

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Addominali

Leg Raised

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Leg Raised

Attrezzature usate: tappetino

Muscoli usati: addominali

Tipo di esercizio: core

parte 1parte2 parte3

Iniziare l'esercizio in posizione supina, con le gambe verso il soffito e le braccia lungo i fianchi; assicurarsi che la schiena sia ben appoggiata al pavimento (mantenere gli addominali contratti)

Inilando, staccare le spalle dal pavimento cercando di toccare i piedi con le braccia

Esalando lentamente ritornare nella posizione di partenza 

 

 

Crunch con palla

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Crunch con palla 

Attrezzature usate: tappetino, palla

Muscoli usati: addominali

Tipi di esercizi: esercizi con palla

parte 1parte 2

Iniziare l'esercizio partendo da una posizione supina con le gambe sollevate a 90 gradi, la palla tra le ginocchia e i gomiti in fuori

Staccare le spalle dal pavimento e poi avvicinare le gambe

Ritornare nella posizione di partenza e rifare 

 

Twist Crunch

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Twist Crunch

Attrezzature: tappetino

Muscoli usati: addominali, obliqui

Tipo di esercizio: core

parte 1parte 2

Partire dalla posizione supina, con le ginocchia piegate e i gomiti in fuori mantendo la schiena ben attaccata al pavimento (quindi mantenere gli addominali contratti)

Salire esalando e ruotando il torso verso destra

Scendere inspirando e rifare dalla parte opposta 

 

Obliquus Crunch

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Obliquus Crunch  

Attrezzature usata: tappetino

Muscoli usati: addominali, obliqui

Tipo di esercizio: core, strech

parte 1parte 2parte 3 

Iniziare l'esercizio dalla posizione seduta con le ginocchia piegate e le punte dei piedi rivolte verso l'alto; respirando porta il busto più in basso che puoi senza staccare i piedi da terre e mantenedo gli addominali contratti; porta le mani davanti a te per mantenere l'equilibrio.

Ruota il dorso aiutandoti con le braccia prima a destra e poi a sinistra, sempre cercando di non staccare i piedi da terra.

Ritorna in posizione centrale e ricomincia 

 

Pendulum crunch

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Pendulum crunch

Esercizio in cui lavorano i muscoli addominali, la schiena e le gambe.

Attrezzi: tappetino

Muscoli usati: addominali, flessori delle anche

Categoria: core, streching

 

parte 1parte 2parte 3

 

Iniziare in posizione supina con le braccia lungo i fianchi e le gambe verso l'alto.

Ruota le gambe prima verso destra tenendo gli addominali contratti.

Ritorna nella prima posizione e andare verso sinistra.

 

 


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