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Como deixar a barriga lisinha

Confira a sequência de abdominal ideal para você deixar sua barriga lisa e durinha

Publicado em 29/07/2010

Gislene Pereira

Conteúdo MÁXIMA
Destaque da Matéria

Abdominais vão te deixar com um show de barriga
Foto: Stockbyte

Para definir a barriga é preciso seguir uma alimentação balanceada e também encarar abdominais sem medo. E, nesse caso, dá para manter a forma sem sair de casa. Quer saber como?

Andre de Andrade, professor da Fórmula Academia (SP), indica o exercício ideal, de acordo com seu condicionamento físico.

Destaque da Matéria

Abdominais vão te deixar com um show de barriga
Foto: Stockbyte

1. Iniciante

Deitada de costas (de preferência sobre um colchonete para dar mais apoio à coluna e não machucá-la), pés no chão e mãos atrás da nuca. Tire a cabeça e os ombros do solo, concentrando toda a força no abdome. Em seguida volte à posição inicial.

- Dica: relaxe o pescoço durante o movimento.

- É bom para: melhorar a consciência corporal e corrigir a postura.

- Treino: 4 séries de 12 repetições feitas 2 vezes por semana.

2. Intermediário

Deitada de costas, pernas flexionadas e elevadas e mãos ao lado da cabeça. Eleve cabeça e ombros, concentrando a força no abdome, e volte ao início.

- Dica: alterne a posição das mãos entre as séries, colocando-as também atrás da cabeça, o que facilita bastante o exercício.

- É bom para: fortalecer o abdome e aumentar a resistência.

- Treino: 4 séries de 15 repetições, feitas 3 vezes por semana.

3. Avançado

Deitada de costas, pernas flexionadas e mãos atrás da cabeça, segurando um peso de 2 quilos. Leve o tronco em direção aos joelhos, concentrando a força no abdome, e volte.

- Dica: para agilizar os resultados, aumente gradativamente os pesinhos, acrescentando 1 quilo por semana.

- É bom para: definir a musculatura e deixar a barriga durinha.

- Treino: 6 séries de 12 repetições, feitas 3 vezes por semana.

 

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