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Už plokščią pilvuką!

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Ne paslaptis, visos mes svajojame apie gražų pilvo presą. Dažnai užsidarome treniruoklių salėje ir plušame, tačiau maždaug pusė pastangų būna bergždžios.

Tuo tarpu jeigu iš valgiaraščio išbrauktumėte kai kuriuos maisto produktus, įsigytumėte tam tikrų stangrinamųjų gelių ir reguliariai atliktumėte keletą pratimų, netrukus jau galėtumėte džiaugtis plokščiu pilvuku.

Patariama vengti produktų, nuo kurių pučia pilvą
 
Tai įvairūs kopūstai, pupos, kai kurie pieno produktai, kviečiai, augaliniai baltymai, kiaušiniai ir tt. Galima tokius produktus pakeisti morkomis ir špinatais bei kitomis daržovėmis ir vaisiais. Druskos taip pat reiktų vengti, nes ji kaupia organizme vandenį. Valgykite nekaloringus produktus, mažomis porcijomis. Maitinkitės penkis, šešis kartus per dieną. Avižinė košė yra puikus pasirinkimas metant svorį, nes ji pagerina ir odos būklę.

Reguliariai vartokite kuo daugiau skysčių - kas dvi valandas išgerkite po stiklinę vandens. Norinčiosioms džiaugtis plokščiu pilvuku patariama visiškai atsisakyti gazuotų gėrimų, kurie skatina pilvo pūtimą.

Kas rytą patariama išgerti karštos žaliosios arbatos, nes ji gerina virškinamojo trakto veiklą. Tuo tarpu juodoji arbata arba kava sukelia pilvo pūtimą.
 
Treniruotė namuose
 
Atsigulkite ant nugaros, pakelkite kojas pusę metro nuo grindų ir judinkite jas sukryžiuodamos, lyg kirptumėte žirklėmis. Darykite šį pratimą tiek kartų, kiek pajėgsite. Šiek tiek pailsėkite ir vėl pasportuokite. Taip yra stiprinami ir šoniniai, ir apatiniai preso raumenys.

Įtraukite bambą kiek galite giliau. Vienu metu įtemkite raumenis pilvo apačioje, išlenkite nugarą atgal ir atsitieskite. Išlaikykite tokią būseną 20 sekundžių, atsipalaiduokite. Tai ne tik stiprina pilvo raumenis, bet gerina laikyseną.

Tinkamai prižiūrėkite pilvuko odą
 
 Kasdien pilvą tepkite stangrinamuoju kremu. Odos elastingumui labai svarbi yra ir odos medžiagų apykaita, jai paspartinti puikiai tiks pilvo masažavimas stipria vandens srove. Šveičiamieji kremai bei reguliarus pilvo masažas pagerins lėtą kraujotaką pilvo srityje. Gali labai padėti įvairūs kūno įvyniojimai. Jie padeda iš organizmo pašalinti nereikalingus skysčius, o tai sumažina liemens apimtį.
Autorius:Eli.lt; Jupiterimages nuotr.

Asmeniškai TAU dietologo sudarytas valgiaraštis
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