Learn the technical nuances of doing the exercise to maximize your abs and form your cherished abs. Many women are familiar with the situation when the waist does not stand out at all, and fat deposits hang on the sides. In this case, many decide to take their figure seriously. Some people are sure that abdominal training will help in this case, but this is a very serious misconception. Activities like these will help you strengthen your abdominal muscles, but not lose fat. Moreover, until you lose weight, and in this area your body fat does not disappear, the abs will not be visible.
But there is a very effective movement that allows you to achieve a flat stomach, which is what all girls strive for. Note that it is very popular in yoga, and it is called - the exercise of vacuum in the abdomen. Today you will get acquainted with its features and implementation rules.
Features of exercise vacuum in the abdomen
This exercise came to fitness from one direction of yoga and very quickly became popular. At the same time, it is quite simple and you need to draw in your stomach, holding this state for 0.5 minutes. However, not everything is as simple as it might seem, since breathing is a very important element of the exercise of the vacuum in the abdomen.
This movement is aimed at working out the internal transverse muscles of the abdomen. It is these muscles that must support the internal organs and if they are insufficiently toned, the appearance of the abdomen will not be ideal. Even if you exercise regularly, this is not a guarantee of having a flat stomach, since all power movements are aimed at working out the external muscles. Of course, the developed external oblique muscles will be able to support the internal organs, and the abdomen will look more attractive compared to how it was before the start of the training. But at the same time, he still will not be flat, since the internal muscles do not have sufficient tone to perform their task.
To master the technique of performing this movement, consistency is first of all important. Although it may seem to you that there is nothing complicated here, but the first time you correctly perform the vacuum in the abdomen, most likely, it will not work. But later, based on the practical experience of a large number of people, after mastering the movement, after one month you will notice the results.
This movement is actively used in their training programs by bodybuilding stars, since from strong training of the abdominal muscles, it can look big. The best example of the results that can be achieved with this movement is Arnie. He not only used movement, but gradually made it more difficult by adding twists and lifts to it.
How to do the abdominal vacuum exercise correctly?
We have already said that the efficiency of the movement is, first of all, the technique of its execution. However, this can be said about any exercise used in fitness and bodybuilding. It should be said right away that there are several variations of this movement, the differences between which are in the position of the body. In addition, there are differences in complexity.
The simplest variation is an exercise that is performed in a prone position with bent knees. Take this starting position by extending your arms along your body. Then exhale slowly so that no air remains in your lungs. As soon as this is done, draw in the stomach as deep as possible and hold this position for 20 seconds. Make sure that after holding the breath, the stomach remains motionless. Only then will you be able to load the inner muscles of the abdomen.
When you have mastered this technique perfectly, move on to studying another version of the vacuum in the abdomen exercise. Take a standing position with your feet at the level of your shoulder joints. Bend your knee joints slightly with your palms on your hips. Exhale all the air from your lungs and draw in your stomach. In this variant of the movement, the position of the head is of great importance, which should be slightly tilted downward.
Imagine trying to touch your chest with your chin. But the gaze must be directed forward, not down. This will block the oxygen supply to the lungs. You also need to make sure that your back remains level. If during the movement you feel that your organs have risen to the ribs, then everything was done correctly. Keep your belly drawn in for at least 20 seconds.
Note that the abdominal vacuum exercise can be performed in almost any position, but its technique does not change from this. You can do it while sitting or on all fours. When all these movements are mastered by you, you can begin to study the exercise, which is very popular in bodybuilding. Its difference from the variations described above is the inclination of the body at an angle of 45 degrees.
How to do the abdominal vacuum exercise, see here:
