VEŽBE I HRANA ZA RAVAN STOMAK
Ravan Stomak je pojam koji se verovatno najčešće upotrebljava kada želimo da opišemo koliko je neko Fit. Nije lako imati ravan stomak, i nije lako samo se fokusirati na ravan stomak, jer on dolazi usled reakcije organizma na određenu dijetu ili sistem vežbanja. U ovom artiklu ćemo vam pomoći da saznate što više o stvarima koji utiču na vaš stomak, kako bi i on bio Ravan.
Pravilna ishrana i vežbanje svakako utiču celokupno na vašu muskulaturu i organizam. Gubljenjem masnih naslaga, smanjivanjem procenata masti u telu, povećavanjem mišićne mase svakako će se mišići oblikovati i postati izraženiji. Ovo važi i za stomak, gubljenjem masti oko struka i oblikovanjem Pločica (kako se popularno kaže), ovaj deo tela će dobiti oblik kakav se uvek primećuje i pokazuje vaš Fitness Level.
Hrana koja utiče na formiranje Ravnog Stomaka:
- Bademi i ostalo koštuničavo voće -izvor proteina
- Pasulj, Grašak, Boranija i Mahunarke -reguliše varenje, izvor vlakana
- Spanać i ostalo povrće -neutrališe slobodne radikale
- Mleko i Jogurt sa niskim procentom masti, Mladi sir -izvor kalcijuma i jačanja kostiju
- Pahuljice bez veštaćkih ukusa i šećera -povećava energiju, smanjuje holesterol, reguliše nivo šećera
- Jaja -utiče na mišiće, izvor proteina
- Ćuretina i Riba -utiče na mišiće i imuni sistem
- Puter od kikirikija -utiče na mišiće i sagoreva masti
- Maslinovo ulje -smanjuje holesterol, jača imuni sistem
- Hleb od celih žitarica -sprečava skladištenje masnih naslaga
- Bobičasto voće i povrće -utiče pozitivno na srce i mozak
Vežbe koje pospešuju formiranje Ravnog Stomaka:
- Plenk sa bočnim iskoracima (spiderman)
- Bočni Plenk
- Pojedinačni nožni strečing
- Sklopke (jednonožne ili dvonožne)
Sve vežbe se izvode u 3 serije 0d 15 do 25 ponavljanja, sem bočnog plenka koji se izvodi u izdržaju od 30sec do 60sec svaka strana, isto u 3 serije. Kod svake vežbe je bitno disanje koje se usklađuje sa naporom, izdah kada se mišići kontrahuju i udah kada se mišići opružaju. Usled nepravilnog disanja i držanja daha dolazi do nagomilavanja produkata usled sagorevanja kalorija i rada, dolazi do bola i mišići počinju da peku.
Uvođenjem navedenih namirnica u ishranu i primenjivanjem ovih vežbi, znazno ćete ubrzati proces pravljenja Ravnog Stomaka, samim tim gubiti masne naslage, ubrzati metabolizam i jačati celokupnu muskulaturu i organizam. Tako da krenite već danas!
ABDOMINAL MUSCLES AFTER PREGNANCY
Recently, a couple of times people asked me how to regain abdominal muscles after pregnancy. The problem is not so frequent as everyday questions about fitness and health, so I spent a bit of time to research and write about this topic.
The separation of these muscles is normal during pregnancy. Muscles and connective tissues are stretched and thinning to adjust your baby. It may take several months after birth while these muscles begin to heal, to be closer to their initial position. For some individuals, this separation can be very significant and visible. It can lead to a weakening of the core and back pain. Condition (diastasis recti) can be significantly improved or cured say so specific static exercises to stabilize the core muscles (stomach and lumbar back).
First, it is useful to check the degree of separation of muscles. Lying on your back, lift your head and shoulders slightly off the floor and put his fingers into his belly button. If your feet sink into your stomach, you have separation of your rectus abdominis muscle. You can then move the finger above and below the navel to feel different degrees of separation in various fields. Getting to know the degree of separation is useful when you start to exercise to track your progress treatment.
Before we talk about exercise, we need to know. Abdominal exercises such as crunches classic and Plank are counterproductive and can only aggravate things. When this phenomenon separation of the abdominal muscles can be rehabilitated relatively gradual take on the classic sit-ups, but it is important to avoid until you build a stronger core.
One of the first exercises to start after 6 weeks post partum it has been a simple breathing exercise that can help to isolate your core abdominal muscles. Lie on your back, knees bent, lower back is tight to the ground. Place your hand on your stomach and take a deep breath, try to exhale while I push my hand that was on his stomach, giving resistance exhalation with hand. This can work out and a dozen times during the day until you feel you have mastered the technique of execution.
Start in the same position as the previous exercise. This time, bend your hips toward the chest with the involvement of the abdominal muscles and put pressure lower back to the ground. This is a very subtle movement, which develops core abdominal muscles and pelvic floor.
These two exercises is very important to work frequently until you feel that abs muscles slowly return to the starting position, then you can gently exercise the other exercises the abdominal muscles. Make sure that you are doing the exercises slowly and in slow motion without sudden movements.
SIDE ABS – EXTERNAL ABDOMINAL OBLIQUE
Talking and listening to the experiences and impressions of others I have concluded that everyone has a favorite muscle group, that I’d like to put that muscle is most pronounced. The vast majority asks me and is interested in the side crunches – EXTERNAL oblique abdominal muscles. We will explain the anatomy of these muscles, exercises to strengthen it and a couple of tricks in order to be more pronounced.
The external oblique muscle is located on the side and front parts of the abdomen. For most people, is not visible due to the subcutaneous adipose tissue and small size of muscle. Today people make mistakes because they devote more attention to strengthening the central abdominal wall with no or very little commitment on the side of the abdominal wall. The weak side muscles of the abdominal wall leading to deformities of the spine, curves back, pain in the lumbar region and imbalance of the entire muscular musculature. These muscles are very important, and many of those who engaged in their sport have frequent rotation of troops in relation to the lower body (tennis, judo …).
There are exercises without load and with load side abs to strengthen muscles. Exercises without load are designed for beginners and later when the muscles can be strengthened to switch to resistance exercises. Here are a few suggestions:
- Bicycle Crunches
Observe full rotation of troops, in addition to going to the left elbow right knee and touch it, and vice versa with the deflections of the hull and legs, hands are crossed at the back. 2 sets of 12-20 repetitions each side.
- Side Plank
Enduring the side plank position. A tight the whole musculature, the focus is on the abdomen, lower back, legs stretched. 2 sets each side of 10-30 seconds.
- Russian twist (with and without the ball)
Hull and feet were lifted off relying on the buttock with his hands crossed on his chest. The rotation of troops on both sides along the touching surfaces with crossed hands (ie the ball). 2 series 10-20 rotation in each direction.
- Standing dumbbell side bends
With weight in one hand and another hand behind the nape, drawing freehand – elbow down and forced opening of this without bending the arms. 2 sets of 10-20 repetitions each side.
- Cable lift
With one hand grasping for the lower cable with the use of opposing lateral muscles make tilt in the opposite direction. 3 sets each side, 10-20 repetitions.
- Hanging oblique raise
Hang out on the shaft, deflections banded or straight legs toward the trunk of one and half way across, focus on fixed hull. 3 sets of each party, 8-15 reps.
- Russian twist with barbell / standing Russian twist
Rotating troops standing with the bar at one end fixed to the floor. Rotating in one or another side, arms extended with a grip at one end rods, rotation of troops from lowering the end of the rod to the hook and return the other way, slightly bending arms at the elbows, knees slightly bent during the rotation with a vertical rise opposite the heel of the hand rotation. 3 sets of 10-20 repetitions to each side.
The lateral abdominal muscles do not need to train every day, it is sufficient to 2-3 times a week, do 3-4 exercises. Like any other muscle and the external oblique muscle side next to the appropriate forms of exercises and increases sufficient intake of proteins that are the building component of muscle. Another important thing is the diet that is the removal of fat to muscle was as pronounced. In addition to diet and proper nutrition is necessary and appropriate cardio (running, cycling, rowing) at least 20 minutes to cause decomposition of fat deposits and fat burning.