Gli esercizi per gambe affusolate e toniche

JSON.parse('[\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E1 \\\/ 6\\u003C\\\/div\\u003E\\u003Cdiv style=\\u0022width: 100%; aspect-ratio: 16\\\/9\\u0022 class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1024932_581c9ba1d2\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1024932_581c9ba1d2\\\/preview.webp\\u0027 alt=\\u0022Gli esercizi per gambe affusolate e toniche\\u0022 class=\\u0027figure-img\\u0027 style=\\u0022width: 100%;aspect-ratio: 16\\\/9;object-fit: contain\\u0022 \\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003E(www.melarossa.it) Le gambe sono sollecitate tutto il giorno eppure spesso, nonostante la sana alimentazione, e difficile dimagrire in quel punto. Succede perche i muscoli delle gambe sono potenti ma se non vengono stimolati abbastanza e con la giusta intensita tendono a rilassarsi. Il principale nemico del grasso che si accumula sulle gambe e la vita troppo sedentaria che conduciamo. A questo si aggiungono problemi diffusi che possono rendere difficile smaltire i cuscinetti sulle cosce. Tra questi, le variazioni ormonali che la donna subisce lungo tutto l\\u0027arco della vita (puberta. gravidanza e menopausa) e i problemi circolatori, responsabili di gambe pesanti, gonfiore, ritenzione idrica. Oltre a bere tanta acqua, e essenziale praticare un\\u0027attivita fisica regolare per sviluppare la massa muscolare e stimolare la circolazione linfatica. Ecco un programma di allenamento in 5 esercizi: eseguili ogni mattina a casa e, se vuoi rendere il lavoro piu intenso, utilizza dei pesetti da applicare alla caviglia. Per gambe piu toniche, bastano 15 minuti al giorno. Copyright: Shutterstock.com \\\/ fcsCAFEINE\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022,\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E2 \\\/ 6\\u003C\\\/div\\u003E\\u003Cdiv style=\\u0022width: 100%; aspect-ratio: 16\\\/9\\u0022 class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1024931_74d6815ff2\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1024931_74d6815ff2\\\/preview.webp\\u0027 alt=\\u0022Gli esercizi per gambe affusolate e toniche\\u0022 class=\\u0027figure-img\\u0027 style=\\u0022width: 100%;aspect-ratio: 16\\\/9;object-fit: contain\\u0022 \\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003E(www.melarossa.it) Squat: In piedi, gambe aperte alla stessa larghezza del bacino e mani sui fianchi, piega le gambe a 90 gradi, pancia in dentro, e risali. Per chi e allenato: quando risali, contrai i glutei e sali sulla punta dei piedi. Pancia in dentro, cerca di allungare il collo come se un filo ti tirasse verso l\\u0027altro. Tieni la posizione per 10 secondi. Ripetizioni: 20 volte. Ilustrazione: Marcello Carriero\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022,\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E3 \\\/ 6\\u003C\\\/div\\u003E\\u003Cdiv style=\\u0022width: 100%; aspect-ratio: 16\\\/9\\u0022 class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1024930_76a8368525\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1024930_76a8368525\\\/preview.webp\\u0027 alt=\\u0022Gli esercizi per gambe affusolate e toniche\\u0022 class=\\u0027figure-img\\u0027 style=\\u0022width: 100%;aspect-ratio: 16\\\/9;object-fit: contain\\u0022 \\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003E(www.melarossa.it) Affondi: In piedi, gamba destra spostata in avanti, mani sui fianchi. Piega la gamba destra mantenendo la schiena dritta e torna alla posizione di partenza. Ripetizioni: 20 volte per ogni gamba. Illustrazione: Marcello Carriero\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022,\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E4 \\\/ 6\\u003C\\\/div\\u003E\\u003Cdiv style=\\u0022width: 100%; aspect-ratio: 16\\\/9\\u0022 class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1024929_a6c823c9a7\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1024929_a6c823c9a7\\\/preview.webp\\u0027 alt=\\u0022Gli esercizi per gambe affusolate e toniche\\u0022 class=\\u0027figure-img\\u0027 style=\\u0022width: 100%;aspect-ratio: 16\\\/9;object-fit: contain\\u0022 \\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003E(www.melarossa.it) Potenziamento delle gambe: In piedi, appoggia la schiena al muro e porta i piedi a 20 cm di distanza. Scivola lentamente con la schiena finche le gambe non sono piegate a 90 gradi. Tieni la posizione per 20 secondi. Ripetizioni: 5 volte. Illustrazione: Marcello Carriero\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022,\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E5 \\\/ 6\\u003C\\\/div\\u003E\\u003Cdiv style=\\u0022width: 100%; aspect-ratio: 16\\\/9\\u0022 class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1024928_0882f05a8e\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1024928_0882f05a8e\\\/preview.webp\\u0027 alt=\\u0022Gli esercizi per gambe affusolate e toniche\\u0022 class=\\u0027figure-img\\u0027 style=\\u0022width: 100%;aspect-ratio: 16\\\/9;object-fit: contain\\u0022 \\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003E(www.melarossa.it) La ballerina: Pancia in dentro, gambe chiuse e tese, schiena dritta, ruota le punte dei piedi verso l\\u0027esterno in modo che i talloni si tocchino (seconda posizione di danza classica) e appoggia la mano sinistra contro il muro o una sedia. Porta il peso sulla gamba sinistra e solleva la gamba destra davanti a te facendo un piccolo movimento, senza piegare il busto. La gamba a terra rimane tesa e ferma. Esegui piccoli lanci e torna in posizione. Non muovere ne bacino ne spalle. Consiglio: se puoi, esegui l\\u0027esercizio davanti allo specchio per controllare la posizione di pancia e schiena. Ripetizioni: esegui 10 piccoli lanci in avanti, 10 di lato e 10 indietro, mantenendo gamba e punte tese. Illustrazione: Marcello Carriero\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022,\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E6 \\\/ 6\\u003C\\\/div\\u003E\\u003Cdiv style=\\u0022width: 100%; aspect-ratio: 16\\\/9\\u0022 class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1024927_4019637fe0\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1024927_4019637fe0\\\/preview.webp\\u0027 alt=\\u0022Gli esercizi per gambe affusolate e toniche\\u0022 class=\\u0027figure-img\\u0027 style=\\u0022width: 100%;aspect-ratio: 16\\\/9;object-fit: contain\\u0022 \\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003E(www.melarossa.it) Stretching per allungare il quadricipite: Appoggia la mano sinistra al muro e prendi la caviglia con la mano destra. Porta il busto in avanti e spingi con dolcezza il tallone verso il gluteo. Senti il muscolo tirare? Vuol dire che si sta allungando.Ripetizioni: tieni la posizione per 20 secondi e poi cambia gamba. Illustrazione: Marcello Carriero\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022]')