Even if you do 300 twists per day, it does not guarantee that the fat on your stomach will go away. The muscles of the press will be in good shape, but twisting the fat itself does not burn. But the exercise vacuum of the abdomen – burns. It is quite simple, but it helps to quickly get rid of fat from the lower abdomen, remove the hated roller under the navel, narrow the waist, tightening the muscles and skin.
Anatomically, the transverse muscle of the abdomen, which is involved in the exercise of vacuum, performs the function of the skeleton belt and passes along the abdomen from left to right. It holds all the peritoneum and internal organs. In untrained people, it is weak and stretched, so often the belly hangs, even in very thin people. The transverse muscle of the abdomen is located under the oblique and rectus abdominis, being the deepest muscle. It does not work to bring together the bones of the skeleton, and its only function with tension is to increase intra-abdominal pressure and support the spine. Therefore, the transverse muscle is so important to train. Bonus – you get a flat stomach.
A simple exercise is quite effective. The essence of exercise is a vacuum in giving elasticity to the transverse muscle of the abdomen. It is this exercise and no other that causes the transverse muscle to contract so much. After a couple of weeks of regular execution, you will notice that the stomach tightens and as a result, the waist volume decreases.
On top of that, the vacuum is a gentle massage of the internal organs. Exercise improves blood flow, removes various congestion in the vessels, leads to muscle tone and forms a corset.
How to make a vacuum of the abdomen
Important: the exercise vacuum should be done only on an empty stomach, preferably after morning exercise. However, it can also be performed during the day, but also observing the fasting workout rule: in series of 3-4 approaches, each for 20-40 seconds.
To master the exercise, start with the easiest option – supine position (it is easier to draw the stomach under the action of gravity). With an increase in fitness, go on to perform a vacuum in the “on all fours” position, then sit and learn, finally, the most difficult version of standing up. Lie on your back, bend your legs at the knees, put your feet on the floor, arms stretched along the body. Make a powerful exhalation, trying to expel all the air from the lungs, and pull in the stomach with effort. Imagine mentally that you need to touch the spine with your navel. In the prone position you will be helped by gravity.
Hold the stomach in for 15 seconds. Do not allow the lack of air to spoil the exercise, so take small breaths. Concentrate on your diaphragm, feel how it is drawn deep into the abdomen. Perform 3-4 approaches several times a day (at least twice). It is better to do it in the morning on an empty stomach (immediately after waking up), and during the day at any time when the stomach is not full of food. Over time, increase the exercise time, reaching from 15 seconds to 1 minute or more. The main criterion is your comfortable feelings and pleasure from the exercise.
Vacuum on your knees
After you can easily create a vacuum in 5 sets of 1 minute each, go to a more complex option – on all fours. Here you will go against gravity.
Get on your knees and put your hands on the floor. Do not bend your elbows. The wrist, elbow, and shoulder are in one line, and the hips should be perpendicular to the lower leg. Take one powerful exhale and suck in the stomach. Lower your head a little and turn your back. Start with 30 second approaches, bringing them gradually to 5 to 1 minute.
The sitting position involves stabilizing the muscles, which keep the spine in a straight position in space. This complicates the task. In addition, gravity also can not help you.
Sit on a flat and hard surface. Do not support your back anywhere. With a powerful exhale, pull the stomach in and hold this position in the region of 1 minute. Exercise constantly. Do not turn off different types of vacuum from your mode.
Vacuum standing is performed similarly. You occupy a comfortable position while standing and as you exhale, you are pulling in your stomach, trying to hold out for as long as possible. Do not limit yourself to 1 minute.
Do vacuum all day long. Just control your abdominal muscles during all the movements you perform. Try to pull in the belly all the time, no matter if you are standing or sitting. Over time, the transverse muscle of the abdomen will acquire tone and the stress state will become natural for it.
What errors occur during the exercise?
Below are the main mistakes that occur in athletes who master the vacuum of the abdomen. These technical errors do not cause serious injury, but they can significantly delay your progress:
1 You can not round your back in the thoracic spine while performing a vacuum, so you can not concentrate on correct fixation of the abdomen.
2 Do not make a vacuum immediately after a heavy meal, the best time for this exercise is in the morning, on an empty stomach. At this time of day, catabolic processes predominate in the body, and so you will increase the lipolysis of visceral fat.
3 The regularity of physical exertion is fine, but it is not worthwhile to go as far as madness in this matter. Do not perform this exercise if you feel pain and discomfort in the stomach or intestines or experience cramping in the abdominal muscles. Girls are not recommended to make a vacuum during menstruation or during pregnancy, excessive physical load on the muscles of the press is able to make adjustments to the menstrual cycle and the work of the reproductive system.
4 Follow the breath, it should not be sharp. Breathing must be a full chest, but smoothly and measured.
How to get the maximum benefit from the vacuum for the stomach
A good bond to the vacuum for the abdomen will be additional exercises for the press and running in the “fat burning” pulse zone (on average, it is 135-145 beats per minute) – 2-3 times a week for 30-40 minutes.
Losing weight will help revision nutrition. It should be based on meat and fish, steamed, salads and vegetables, a certain amount of cereals (in the morning). Flour products in the diet should be a minimum.
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