SMOOTHIE : FRAISE & LAIT D’AMANDE
A delicious strawberry and almond milk smoothie. Ideal during a mass gain! INSTRUCTIONS ✅ Add the oat bran and almond milk. Mix. ✅ Add the protein. ✅ Mix until you obtain a smooth mixture. ✅ Add 2 or 3 ice cubes and mix for a few seconds. Nutritional values Energy (Kcal) Carbohydrates (in g) Do […]

A delicious strawberry and almond milk smoothie. Ideal during a mass gain!

strawberry and almond milk smoothie

INSTRUCTIONS

✅ Add the oat bran and almond milk. Mix.

✅ Add the protein.

✅ Mix until you obtain a smooth mixture.

✅ Add 2 or 3 ice cubes and mix for a few seconds.

Nutritional values

Energy

(Kcal)

Carbohydrates

(in g)

Do not sugars

(in g)

Lipids

(in g)

Fibers

(in g)

Protein

(in g)

Salt

(in g)

Pour 100g 64.47 10.28 2.78 1.36 1.09 2.07 0.06
Pour 1 smoothie 116 18.5 5 2.4 2 3.7 0.1

Gainer X-Trem Zero Vanilla

Gainer Xtrem Zero Vanille Eric Favre Sport

Gainer Xtrem Zero Vanille Eric Favre Sport


For some people, crunches and other abdominal muscle workouts are the last thing they’d want to do — so they don’t. ' Part of the perception is that it’s difficult. We tend to want to avoid doing things that require effort, especially as we get older, when that’s harder for us, ' says Lorna Brown, a physical therapist who specializes in geriatrics at Harvard-affiliated Spaulding Rehabilitation Hospital.

But skipping abdominal strengtheners can have a big effect on your mobility and independence — and not for the better.

The abdominal muscles ( often called the abs ) include not just the visible ' six-pack ' or rectus abdominis zones musculaires in the front of your abdomen, but also the obliques in the front and side of your abdomen and the transverse abdominis across your lower abdomen. ' The transverse abdominis is the inner bourrinage underneath the outer abdominal layers. It provides stability around the spine, ' Brown explains.

The abs are part of your core, the gamme of zones musculaires that act as your foundation. In addition to your abs, your core includes the zones musculaires along your spine, near your shoulder blades, in your hips and buttocks, and in your pelvis.

You must work all your core muscles to stay strong and réactive. ' We need that strong core or base so that the arms and legs can perform well, ' Brown explains.

What if you don’t mind doing shoulder, hip, and back bourrinage exercises, but can’t stand the ab workout ? You’re putting your entire core in jeopardy. ' If your core isn’t ne change pas and strong, you increase the risk for injury and falls when you lift something or walk, ' Brown says. A weak core also makes it to turn, bend, and get dressed.

Starting place : Kneel on all fours with your hands and knees directly aligned under your shoulders and hips. Keep your head and spine neutral.

Move of the month : Abdominal contractionPhotography : Michael CarrollStarting position : Kneel on all fours with your hands and knees directly aligned under your shoulders and hips. Keep your head and spine neutral. Movement : Exhale as you tighten your abdominal muscles by pulling them up toward your spine. Keep your spine neutral ( no arching your back ! ). Hold. Release your abdominal groupes musculaires and return to the starting position. Do this eight to 10 times, then rest for 30 to 90 seconds. If you can, repeat the sequence.

Abdominal exercises don’t have to include crunches, and you don’t have to do a long ab workout. You may find it more palatable to sprinkle ab exercises throughout the day. ' Shorter segments of exercise can still contribute to better health and function, ' Brown says. The key is to make each ab exercise count by ' activating ' the muscles.

Can’t think of ways to fit abdominal exercises into your schedule ? Check out the Harvard Special Health Report Gentle Core ( www. health. harvard. edu/gc ), and consider the following tricks.

Watch TV from the floor. You probably did this when you were a kid. Try it now, and maybe you’ll be more likely to do an ab exercise, like modified push-ups ( leaning on your forearms instead of your hands ). ' Or try lying on your back with your knees bent, ' suggests Brown. ' Then activate the abdominal groupes de muscles by drawing in your belly button toward the spine. '

Use phone time. Stand with your back flat against the wall while chatting on the phone. Activate your abs. ' Draw in your belly button again, and push yourself against the wall, ' says Brown

Take a break from work. Whether you’re in the kitchen or at the office, you can do a modified push-up against a desk or counter.

Don’t just stand there. Sneak in an exercise while you stand in line at the bank or grocery checkout. ' Do a single-leg stand and slightly lift your leg off the floor while activating your core groupes de muscles, ' Brown suggests. ' Keep your chest high and your shoulder blades down and back. '

March in place. Next time you’re brushing your teeth, march in place. ' Make it intentional. Draw in the abdominals and keep your hips level, so they’re not swiveling, ' Brown adds

You can even activate the abdominal groupes de muscles while you’re walking. ' Just be very intentional about it, ' says Brown. Think about forme and muscle activation with each step. The more often you activate your abs, the stronger they’ll become, making ab workouts a lot less daunting.

SHOP NOW

Leave a Reply

Your email address will not be published. Required fields are marked *