How to do a vacuum correctly, the best exercise for a thin waist and a flat stomachPictolic
Vacuum is a breathing exercise in which the transverse abdominal muscle is affected. Isometric muscle contraction is activated without involving the joints. The result of daily classes will be a thin waist, which is sought to create not only beautiful ladies, but also athletes who dream of a clear trapezoidal figure.
Abdominal vacuum is not a new exercise, it earned special popularity back in the 60-70 years of the last century. At that time, the aspiring actor Arnold Schwarzenegger showed the athletes perfect forms and told the world about a simple, but very effective exercise.
The purpose of the vacuum is to increase the tone of the internal transverse muscles and give the stomach a flat shape. The strengthening of the muscular corset occurs in parallel with the reduction of the waist by several centimeters.
The transverse abdominal muscles lie deep, it is difficult to pump them with the usual exercises. To make the waist really thin and without fat folds, you should make a" tightening " of the abdominal wall. This result is achieved with the help of breathing practice.
Regular exercise will help:
The breathing exercise, the purpose of which is the isometric contraction of the transverse muscles, is similar in effectiveness to the well-known "plank". But the effort for gymnastics with the help of breathing is spent many times less. With isometric muscle contraction, fat deposits are "burned" without minimal joint mobility.
Athletes claim that they feel a burning sensation in the transverse musculature, which allows them to improve the psychological perception of training (when the effect is felt during the first seconds of performance, classes bring more pleasure).
There are several options for performing the exercise. It can be done in the position:
Starting position: stand straight with your back straight. Feet shoulder-width apart, hands on hips.
Take a slow, deep breath through your nose, trying to get as much air into your lungs as possible.
Exhale powerfully and sharply, releasing all the air. At the same time, it is necessary to draw in the stomach as much as possible, bringing its wall to the spine. Stay in this position for as long as possible (15-20 seconds).
Return to the starting position. Repeat the exercise several times in a row to achieve good results as quickly as possible.
You can change the starting position by rounding your back and resting your hands on slightly bent knees.
You can choose the version of the performance according to your own characteristics, so that the training brings not only benefits, but also pleasure.
Starting position: lying on the floor, bend your legs at the knees, hands along the body or on the hips.
Slowly exhale, feeling the lungs completely free of air. Begin to tighten the abdominal muscles to the spine. Strain the abdominal wall as much as possible. Stay in this position for as long as possible (15-20 seconds).
Take a small breath, continuing to strain the muscles. Stay like this for another 10-15 seconds. When there is almost no strength left to stay in this position, start taking slow breaths (in portions) until the lungs are filled with air again.
Take a break until your breathing is restored, and then repeat the exercise. It is ideal to do 5-10 approaches in one lesson.
This version of the design can be selected sitting or standing on all fours. You should breathe, as in other positions.
You can sit not only on a chair, but also lowering your body on your heels. Round your back, bend your knees, raise them on your toes. You can put your hands on your knees or on the armrests (if you are using a chair).
Athletes and trained people can not just lower the body on the heels, but also keep the pelvis in tension, in an elevated position. This increases the load on the legs and abdominal muscles.
On all fours, you should stand with an even back, arms and thigh part of the body. It is necessary to create a rectangle: place the knees exactly under the hip joints, the elbows under the shoulder joints.
During the exercise, the back should be slightly rounded, the shoulder blades should be pulled out as much as possible (do not bring them together!).
The technique of breathing as in bodyflex will help to achieve high results after each workout.
IMPORTANT: you should perform each inhale and exhale meaningfully.
Step 1: completely release the air from your lungs, slowly exhaling through your nose. You don't need to strain your muscles.
Step 2: take a quick and deep breath through your nose.
Stage 3: perform a sharp exhalation with your mouth, completely emptying your lungs.
IMPORTANT: if there is an urgent need to inhale, you can take short shallow breaths through your nose.
There are only a few categorical contraindications to performing this exercise:
In diseases of the cardiovascular system, gastrointestinal tract, lungs, exercise can be done only after consulting a doctor.
If there is a history of a stomach ulcer or duodenal ulcer, you need to perform the exercise with caution, before unpleasant sensations occur.
After surgical intervention in the body, you can return to performing a vacuum of the abdomen only after two months or after obtaining the permission of the attending physician.