Savjeti za privlačan struk

Stari trik ipak se pokazao korisnim u pojačavanju trbušnog zida

NetDoctor

Svi žele znati najlakši put do savršenih trbušnjaka. Užim strukom opsjednute su žene, ali i muškarci.

Na tržištu ima mnogo više sprava za abdominalne mišiće nego bilo kojih drugih sprava za vježbanje. Zaista je nevjerojatno što sve reklame o vježbanju prikazuju kako postići trbušnjake o kojima ste oduvijek sanjali. Naravno uz jednostavnu spravu. Jasno, da bi ste imali takav trbuh, potrebna je minuta dnevno.

Međutim, sama ideja o tome da će vas neka naprava za vježbanje podariti idealne mišiće je smiješna. Nijedna studija neće dokazati da će neka sprava za trbušnjake obaviti sav posao, dok se vi prežderavate i ne vodite zdrav život.

Iako nema lakih rješenja, postoji nekoliko jednostavnih stvari koje vam mogu pomoći da unaprijedite trbušne mišiće.

Nekoliko korisnih trikova

Max Pixel

Počinjemo jednostavnim, ali efikasnim trikom. Ono staro „uvlačenje trbuha“ je korisnije nego što ste mislili.
Dok se većina nas za života deblja ili mršavi, zidovi unutrašnjeg abdomena se šire i kako starimo. S godinama sve počinje visjeti.
Drugi faktori koji se dovode u vezu sa opuštanjem trbuha jesu lijekovi, poput antidepresiva i kontracepcijskih pilula. Što više konzumiramo prerađenu hranu, hranu bogatu trans mastima, kukuruznim sirupom sa puno fruktoze, to će nam trbuh biti veći.

Kukuruzni sirup ne zahtijeva inzulin, kao glukoza, i pretvara se u masti vrlo brzo. Ovo je osnovni razlog zbog kojeg je američka populacija izgubila kontrolu nad obujmom struka nakon što su proizvođači prešli na upotrebu kukuruznog sirupa s puno fruktoze.

Foto: Max Pixel

Prije mnogo godina, bila je dostupna jednostavna naprava koja je zapravo zaista funkcionirala. Weider je bio poznat po svojoj kopči na remenu koji je izgledao kao ploča od 20 kg. Bio je jednostavnog dizajna, unutra je imao vibrirajući uređaj, kao i podešivač pritiska na poleđini ploče.

Kada biste željeli da opustite stomak, pritisak koji bi on izvršio pokrenuo bi podešivač i kopča bi počinjala da vibrira. Ako biste držali stomak uvučen, ne bi bilo vibracija. Ovo je bio jednostavan podsjetnik koji je pomogao pri izvođenju kontrakcije tijekom čitavog dana.
Pa, pokušajte: Do kraja čitanja ovog teksta, pokušajte uvući trbuh i tako ga zadržite.

Mnogo je aktivnosti u danu kada ovo možete ponavljati: dok slažete veš, šećete, tijekom vježbanja, nošenja vrećice iz trgovine. Sve su ovo sjajne prilike da držite stomak stegnutim i čvrstim.

Foto: Pixabay

Rezultat je učvršćen abdominalni tonus koji će učiniti da izgledate vitkije, a također štiti mišiće donjih leđa. Abdomen ima nekoliko slojeva mišića, a mi očigledno uočavamo samo spoljašnji  ili rektus abdominus.

No, postoji ih još nekoliko: dublje smješteni slojevi koji su načinjeni od vezivnih tkiva. Ove je veoma teško smanjiti kada se jednom rastegnu, ali nije nemoguće. I ovo počinje vježbom uvlačenja trbuha.

Još uvijek vam je stomak uvučen, zar ne? Pokušajte snažnije, uvucite ga još malo.

Foto: Flickr

Držanje je nešto o čemu slušamo cijeli život. Sjednite pravilno, gledajte pred sebe, su stvari koje nam ponavljaju. U pravu su.

Jednostavno pravilno sjedenje, uspravno stajanje i povlačenje ramena unazad, čini da drugima izgledamo bolje, ali i da se osjećamo bolje. Pravilno sjedenje opterećuje kičmu 150 %, a povijanje i nepravilno sjedenje povećava ovaj pritisak za još 50. Ako dodate utjecaje uvlačenja trbuha i pravilnog sjedenja, ovim umanjujete pritisak za skoro 80%.

Posljednji trik koji ćemo spomenuti je vrlo jednostavan.

Foto: Max Pixel

Naučite trbuh držati uvučenim čak i za vrijeme vježbanja trbušnog zida.
Ovo omogućava koordinaciju unutrašnjih abdominalnih slojeva i rezultira buđenjem i angažiranjem više mišićnih vlakana koji zajedno stvaraju vaš struk užim.

Izgled vašeg trbuha se uvelike veže i za hranu koju konzumirate, odnosno, ne konzumirate. Vaše godine i opće fizičko stanje će također odigrati ulogu u obujmu vašeg struka.
Držite se podalje od škrobne hrane poput kruha, tjestenina, pahuljica i to će uvelike učiniti vaš struk užim.

Prislonite se uz zid: Prislonite leđa uz zid, prislonite mišiće zadnjice, pete, ramena i glavu uz zid, također, uvucite trbuh, a onda zakoračite naprijed i uvježbajte hod, održavajući taj položaj.

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