Vacuum combines breathing techniques that work out the muscles.
The main method of execution is the retraction of the abdomen.
This exercise is popular not only in yoga, but also among bodybuilders (it helps to get a V-shaped silhouette.
Oddly enough, but the fashion for a vacuum among weightlifters was introduced by Arnold Schwarzneger.
Some athletes complain that no matter how long they pump the abdominal muscles, it still remains voluminous.
This is what spoils the appearance
. Even if a person does not suffer from excess weight,
then his stomach may bulge a little -
this is due to the weak muscles of this area.
The abdominal press has four muscle groups:
- transverse;
- straight;
- external oblique;
- They are connected to each other, and during some exercises they work together. Only with the help of a load on one of the sides can you shift the muscles.
What are the benefits of vacuuming the abdomen?
During the execution of twisting or lifting the body, the straight,
internal and external oblique muscles work.
Their main task is the formation of the relief.
But a flat stomach can be obtained only thanks to the work
of the transverse muscles, and the vacuum just involves during execution.
But a narrow waist is not the only plus
. Advantages of vacuum:
reduction of abdominal volume;
• formation of a beautiful silhouette;
• narrow waist;
• improvement of blood circulation;
• prevention of pelvic diseases;
• improvement of digestion;
• calming of the nervous system;
• stress management;
And, of course, the most important advantage
is that you do not need any equipment and you can
perform the exercise anywhere, which is especially useful while traveling.
How to do a vacuum of the abdomen
You can perform vacuum in different body positions.
The plus is that in any case the same technique is used.
The first option: performing in the supine position.
Lie on your back, spread your legs at shoulder level,
lower your arms down. Place your palm on your stomach. Exhale and exhale deeply, or take a deep breath and a sharp exhale through your mouth. Next, strain the muscles and lift them up.
Without relaxing the muscles, take a small breath.
Then relax and restore your breathing.
The second option: in a sitting position.
\ It can be a little more difficult due to the need to hold the spine evenly.
It can also be done standing, but you can not lean on other objects.
The third option: on all fours.
This is the most difficult version, as you will
have to resist the force of gravity. It is necessary to kneel and put them at shoulder level.
Rest your hands on the floor and do not bend your elbows.
While holding your breath,
tilt your head slightly forward and arch your back slightly.
What is the time it is to perform a belly vacuum?
This is one of the most pressing issues.
The advantage of vacuum is that there is no set number of repetitions, you can as many times as you like.
Most often, 8-10 repetitions are needed,
in which case the execution will take about 5-10 minutes.
The time depends on the number of pauses.
To get the desired result, perform one approach per day. If you want to speed up the effect, then practice twice a day. Remember that you need to perform the exercise on an empty stomach, and in the evening - 2-3 hours after the last meal.
Contraindications to the implementation of abdominal vacuum
You should refuse to perform the presented exercise in such cases:
inflammatory processes of the digestive system;
• bleeding of the digestive system;
• nausea;
• circulatory disorders;
• diseases of the cardiovascular system;
• lung diseases;
• infectious disease;
• exacerbation of the disease;
• menstruation (bleeding may increase);
• pregnancy (increased tone of the uterus leads to miscarriage).
Tips for performing a abdominal vacuum
If during pregnancy it is better not to do a vacuum,
then after childbirth and even after a cesarean it can
help to quickly return to its former form.
Thanks to this exercise, women can tone the abdominal muscles.
After pregnancy, you can perform the exercise only in a supine position to reduce the load on the pelvis and organs. During the execution
, try to spread your hands on the sides - this will help to expand the chest.
If you have trouble breathing, take small breaths during the pause.
This way you will perform the exercise longer. Hold your breath for 5 seconds and then increase that time to 20, etc. If you feel pain or nausea when performing, then stop doing the exercise.
Now you know how to properly do a vacuum of the abdomen. These recommendations will give you a flat stomach in a few weeks.
