Exercises to flatten your tummy to flatten your stomach in addition to the common exercises is appropriate to take into account other important factors.
Flatten your stomach in a week without diet pills? What are the exercises to get a flat stomach? The belly and a consequent flatter stomach is the result of the successful application of different factors of various nature, the flat stomach can be considered as the result of:
Shortly abdominal fat
Anamento or reduction of swelling gastro-intestinal
Effect of abdominal press
Exercises to flatten your tummy
Instead , the abdominal vacuum is better known under the name of "empty abdominal" .
Namely the ability to create a kind of hole or vacuum in correspondence of the abdominal wall as a consequence of a displacement of the viscera toward the spine .
Obviously, this effect arises primarily by the high functional capacity of the muscles in that area to carry out efficiently such action retraction as well as the proven practice of training.
Although at first glance it may not exist a substantial difference between the terminology of flat stomach and abdominal vacuum , from a functional point of view for the first concept means a physical condition existing at rest , then it is a terminology to refer to a static situation , however , the second refers to the ability to create a dynamic physical condition of vacuum in the abdominal area following the developed muscles ability to compress and move in before the viscera .
Static condition of "flat stomach" and "abdominal vacuum" are two conditions that influence each other in a reciprocal manner .
Thus, the morphological and physiological conditions that shape the acquisition of the flat stomach help in preparing the best conditions for the practice of functional abdominal vacuum .
On the other hand , however, un'allenata practice of vacuum abdominal favors the conquest functional morphological adaptation of " belly and a flatter belly " in rest conditions .
To get a flatter stomach follow the following tips:
Adopted nutritional strategies aimed at weight loss.
Perform specific workouts for the muscles: rectus abdominis, internal obliques, external obliques, transverse abdominis.
Do not eat foods that create swelling.
An example of exercises for these muscles is the following:
Crunch on the ground or mat (rectus abdominis)
Reverse Crunch on Bench (rectus abdominis)
Crunch with a twist (rectus abdominis and obliques)
Twisting of the torso on the "torsion disc machine" (oblique)
The transversus abdominis can recruit selectively with the exercises below.
As for power, as a general rule, avoid all starchy foods, favorite carbohydrate sources such as fruits, tubers and vegetables. Normally starchy foods create conditions of swelling as a function of digestion disturb the chemistry inherent in their nutritional spectrum.
Exercises for abdominal vacuum
1) Exercise of abdominal compression
Lie on your back on a mat , arms positioned along the trunk and parallel to it, legs slightly apart , knees bent so that the soles of the feet can remain in contact with the ground .
Inhale deeply , then exhale fully and at the end of exhalation , push the "belly" toward the spine with the proper contraction of the transversus abdominis muscle . Hold this position for at least 6 seconds total apnea .
Perform this exercise for 10 series with breaks of 45 seconds.
2 ) Exercise of abdominal compression and manipulation
Adopted the same technical exercise mentioned above, but add to it a supplementary action of manual compression .
More precisely, after performing the exhalation and pushing your belly toward your spine , close your hands by way of the fist, place them on the abdominal cavity and push further towards the spine .
The compression / manipulation must be performed in a controlled manner and not abrupt .
Perform abdominal manipulation for 6 seconds and not exceed 8 seconds .
Perform 10 sets of this exercise with breaks of 60 seconds.
