Sheathing program the abdominal to lose belly fat

This cladding program aims to tighten the lap belt in priority musclant the transverse abs . There are two essential axes to lose belly fat...

This cladding program aims to tighten the lap belt in priority musclant the transverse abs . There are two essential axes to lose belly fat : it must firstly strengthen the surrounding muscles and also reduce its internal volume. It will therefore complete this program by winning a parallel anti-fat diet to reduce visceral fat and high in fiber to facilitate transit and not have a swollen belly. An apple a day and a few dried figs provide sufficient fiber intake for a good transit.

Why especially the transverse abs muscles?

Priority for not having a swollen belly is to tone muscle sheath transverse abdominals because, by their position and inserts, they provide most of the maintenance of the viscera. Few asked while sitting they tend to relax or we spend more and more time sitting and a sedentary lifestyle aggravates this drift towards a big belly that is difficult to appreciate the aesthetic ...

Also sensitive muscle wasting from the age of 25 years is primarily the less active core muscles. In this sense the iliopsoas , lower back, primarily the multifidus , and thetransverse abs are the three most unjustly forgotten muscles physical preparation programs . They deserve the contrary favorable treatment to ensure the foundations for general muscle toning.

In the abdomen, superficial muscles are the rectus can only complement transverse cross action. The best evidence revealing the inefficiency of large rights only to maintain the stomach in its cavity is their spectacular distance when shooting fast volume belly during pregnancy or during rapid weight gain. This spacing, called diastasis or diastase , is actually the result of a partial tear of the white line, the fiber structure uniting the two big rights. An important diastase (over 5 cm) is absorbed slowly by a transverse contraction of work or can be corrected surgically, but it is of course preferable that such abdominal distension and round belly that comes with it can be avoided by a good sheathing the lap belt.

For quick and optimum efficiency it will therefore target the weight stress on the cross.Static contraction in ventral sheath facing the ground will be the program reference posture.

Advantages and disadvantages of ventral sheath to muscle belly

The ventral sheath is already part of the 1st flat belly program offered on the site. It is associated with two other exercises: a relaxation exercise on the back designed to refine the good feeling of internal muscle contractions and a toning exercise oblique abs to complement the action of the transverse in the lower abdomen.

3 exercises Flat Belly program

Advantages

For the cladding it is held in support only on the forearm and on tiptoe, in parallel to the ground, belly facing the ground, without arching point or buttocks upwards. In this position the effect of gravity on the viscera is maximum ; transverse contraction is essential and so is all the more noticeable is the great advantage of this exercise isometric contractionwith its ease of implementation and the lack of volume gain.

Disadvantages

This exercise alone may be sufficient but its implementation throughout the program may seem monotonous and therefore not motivating. The required immobility increases the monotony. To overcome this problem and avoid any weariness the idea is to vary the number of ground supports ansi their stability . It is thus possible to follow a plan for three levels of 15 different exercises by increasing the number and duration of static forces.

The 3 levels of armoring program for the lap belt

The asymmetric cladding, namely those for which the right and left sides of the body do not perform the same action, constitute the vast majority of stand offered here. We will ensure perform one side then the other immediately after.

On the other hand, to avoid monotony, it is preferable, whatever the chosen level, to make a series of different postures rather than several times the same maintenance before moving to the next.

Access to 3 levels

• Level 1 Greenbelt
• Level 2 yellow belt
• Level 3 red belt

1 level
The level Greenbelt includes conventional sheathings on a 30 second dwell time. The duration may be reduced to 15 seconds if very overweight. For the last maintaining this level must be immobile posture, leg bent as close as possible of the bust, the other leg stretched. There is no movement for the free leg.

2 ° level

In Part Yellow Belt ductwork are provided on three supports or on unstable support (small ball or medicine ball)

3rd level

For the last level red belt postures last for one minute; each cladding is repeated 5 times.A fitness ball inflatable is required for the last year but a smaller conventional balloon may also be suitable. However owning a home gym ball is a real advantage for varying fitness exercises; it can also be a perfect work chair for strengthening core muscles, the psoas, the multifidus transverse and.

What to do in addition to the program?

1. passive stretching
2. electrostimulation
3. footing

Passive stretching

End of the session we can do passive stretching inspired by yoga exercise called Posture dog head up. It is necessary, expiring early in maintaining this posture, have arms extended by relaxing the back muscles and abdominal belt. The stretched taut abs arm-held position 20 seconds then it goes down slowly.

Electrostimulation

The electrostimulation can also be practiced. We insist on the oblique abdominals to act on the lower abdomen and the width of the waist. The location of the electrodes for electrical stimulation of the abdominal oblique is visible on the next picture

footing

It will be good to complete this program by some jogging in slow race because the static weight training done alone, is unfavorable for coordination, it also decreases muscle contraction speed. The sheathing effort in motion present during the running stride complement the work of the static ventral sheath. Transverse contraction will be well coordinated with that of the muscles involved during jogging (quadriceps, glutes, back, psoas); more we can refine the ventral breathing posture. This requires contracting transverse to each current expiration wrapped and blowing while slightly falling belly below the navel, like when we shake belt. This breathing exercise is performed at reduced speed.The slow race differs from walking in that it is a moment in which the rider has no ground support.