Vacuum how the exercise is done. Exercise Vacuum - how to do it right for the stomach? Common Beginner Mistakes

Every woman dreams of a flat tummy and a narrow waist. However, it is the stomach that is the main problem area for a woman. It is in this area that most of the fat accumulates, and it is very difficult to get rid of it. Of course, thanks proper nutrition and constant training, you can get rid of fat in the abdomen. But not every woman has this opportunity. The work schedule of many people does not provide for the opportunity fractional nutrition, some are so tired after work that they have no energy left for training.

But to have beautiful figure everyone wants. And for those who can not constantly play sports, there is perfect exercise- a vacuum for the abdomen. Its execution technique is simple, in order to make it you do not need to visit the gym, you can do it anywhere. The only important condition is the correct execution technique. If you do it correctly and often, you can get the perfect tummy.

What is the abdominal vacuum?

When people hear the name of this training, they immediately have such questions as: what kind of exercise is this, what result can be obtained, how to properly do the vacuum exercise for the abdomen.

In order to answer all these questions, you need to understand human physiology. Most people, even those who regularly exercise and eat right, do not have an ideal flat stomach. A person's abdomen bulges due to underdeveloped muscles, which is responsible for reducing the volume of the abdominal cavity. All athletes know that the abdominal press is formed by several muscle groups:

1. Straight and transverse. The transverse muscles are responsible for the size of the abdominal cavity, its expansion and contraction. It is the transverse muscles that hold internal organs person in the right place.
2. External and internal. These muscle groups are responsible for turning and bending the body of the human body.

Most of the exercises are aimed at working out direct, internal and external muscles. And the transverse ones do not work, which is why they weaken. A person, performing exercises on the press, can achieve relief and cubes, but they will be hidden. So how to achieve perfect figure it is possible only if the training will include exercises aimed at the transverse muscles.

When a person does a vacuum exercise, it is the transverse muscles that work. Only if the transverse abdominal muscles do not relax will a person have a perfect flat stomach. This exercise was previously used only in yoga, then gradually bodybuilders began to do it.

This technique of getting rid of wrinkles in the problem area has become popular with most people who carefully monitor their figure. This lesson considered the best, judging by the number of positive reviews.

Positive and negative aspects of the vacuum for the abdomen

Many people in their reviews wrote positive sides this method of losing weight. However, a vacuum for the abdomen has many more positive aspects:

1. Since people want to lose weight with this exercise, first of all, its positive side will be that it allows a short time make the stomach flat, get rid of fat in problem areas and shape the waist.
2. Besides, this exercise useful for internal organs. By regularly making a vacuum for the abdomen, you can forget about stomach problems, improve blood circulation, speed up metabolism, and prevent prolapse of internal organs.
3. Also, the vacuum is useful for the spine, the exercise improves posture and relieves back pain.
4. Correct technique Performing an exercise vacuum for the abdomen affects the psychological state of a person. Since during the exercise all internal organs are saturated with oxygen, which has positive effect on nervous system person. Many people in their reviews wrote that after doing the exercise, they received a charge of vivacity and felt confident.

Also, the positive side of the vacuum for the abdomen and similar exercises is cost-effectiveness, since you can do them at home, without any sports equipment. You can do it at home, at work, on a walk, in a car.

But not everything is so perfect, and this exercise has negative sides. The main disadvantage is that many people are contraindicated to do it:

1. People who suffer from ulcers and other abdominal diseases.
2. Women during menstruation, during pregnancy and immediately after the birth of a child.
3. People who have recently undergone abdominal surgery.
4. People suffering from lung and heart problems.

These contraindications are due to the fact that the basis of this exercise is deep breathing. And people suffering from the above diseases simply will not be able to perform the exercise correctly, which may cause them problems. Also, even healthy people are not recommended to do it if there are pain in the abdomen.

Execution technique

The vacuum exercise technique for the abdomen is the same for both men and women. Many people who have not performed this exercise believe that there is nothing special and difficult. After all, you just need to draw in your stomach, and hold your breath for a while. However, anyone who thinks so is greatly mistaken.

It is difficult to perform the exercise correctly, so many people make mistakes when doing it. And if you do the exercise incorrectly, then there will be no result. Those who leave negative feedback about the vacuum, they simply did it incorrectly and therefore did not achieve anything.

In order to perform the exercise correctly, you must follow the principles of execution:

1. Breathe correctly. It is proper breathing that allows you to achieve results. You need to breathe like this: inhale deeply (through the nose), and then quickly exhale (through the mouth), completely freeing the lungs. At this time, the stomach should be pulled in as much as possible.
2. All the time, the abdominal muscles should be in maximum tension. Even when inhaling.
3. Also in the exercise vacuum for the abdomen, not only technique is important, but also systematic. It is advisable to perform the exercise at least 2 times a day. You need to make a vacuum for the abdomen only on an empty stomach. Therefore, it should be done in the morning before breakfast and at night before going to bed.

Only by following these principles can you get the desired result. Ignoring the basic principles can lead to health problems. Many people write negative reviews about the vacuum only because they themselves do not follow the correct technique.

Varieties of abdominal vacuum

As mentioned above, you can perform a vacuum of the abdomen in any position. And depending on the starting position, there are several types of vacuum:

1. Vacuum lying.
2. standing.
3. sitting.
4. On knees.

For any of the listed options, the execution technique does not change. However, the position determines the level of difficulty. For example, doing a vacuum lying down is much easier than sitting or standing. And only people who have been practicing this method of correcting the figure for a long time can make a vacuum on all fours.

How many times to vacuum?

Before determining how many repetitions to do. You need to decide how one repetition is counted. One repetition is considered the moment after inhalation. A deep breath for a beginner should last at least 15 seconds, for a professional at least 60 seconds. For one approach, it is enough to do 3-5 repetitions. Vacuum should be done at least 5 times a week. But a person should not forget that the more often the exercise is performed, the faster the result can be achieved.

Training program

Beginners and people who have just learned about this method of losing weight should start practicing with a lying vacuum. To do this, a person needs to lie on any surface (preferably on a rug on the floor) and bend their knees. You need to start with 15 seconds and gradually increase the time. After 60 seconds I will not cause difficulties, you can move on to another type - a vacuum sitting or on all fours. When a person gets used to such a load, he must move on to the most difficult type - a standing vacuum. Each program is made individually. While some take longer to get used to, some take less.

The main thing is that the load is constantly and gradually increased. It is not recommended to immediately perform one repetition for 60 seconds, as this is a very large load for an unprepared body.

After a person is free to do any kind of a given exercise, he can move on to the next level. At this level, a person keeps the transverse muscles in constant tension. To do this, you do not need to hold your breath and pull in your stomach. You just need to keep your abdominal muscles in tension throughout the day. But you should strongly press the navel to the stomach, as this can affect the functioning of the internal organs.

The most common mistakes

Reading reviews about the vacuum of the abdomen, one gets the impression that this is a simple exercise, since it seems to be easy to do. However, not everything is so simple and many people make mistakes during execution.

Mostly beginners make mistakes and the most common mistakes are the following:

1. Execution without interruption. Many people in their reviews write that they do not take breaks, because they want to get the result faster. However, they forget that the human body needs time to rest and recover. If you do not give time to recover, then after a while a person simply will not have the desire and strength to do anything.
2. In some reviews, people write that after such a lesson they had heaviness in the stomach. Only those people who ignore the basic principle of not exercising on a full stomach face such a problem. When performing a vacuum with a clogged abdomen, stomach problems can occur. Yes, and it will be very difficult to do the exercise.
3. Stop exercising if you feel dizzy. During the execution of the vacuum, dizziness often occurs. Therefore, you should not immediately stop further training. You just need to slightly reduce the time of one approach. After a few workouts, the dizziness will go away.
4. Wrong execution technique. Some people write negative reviews that after performing they had stabbing pains in the abdomen. If a person does not have the diseases listed above, then this effect occurs only if performed incorrectly. Therefore, those who are faced with such a problem just need to carefully read the technique again.

You should not quit training after the first failure, and you should not expect a quick result either. Also, do not believe all the reviews, as many simply do not follow all the recommendations. Many people think they will flat tummy, after a few weeks of classes, however, this is not the case. The result will be noticeable only after a month of classes. After a few weeks, such training will become a habit, and the person will do it automatically. Thanks to this method of figure correction, the result will be preserved for a long time.

Belly - problem area for every second person. Even slender men and women often cannot boast of the absence of fat in the abdominal region. What can we say about those who prefer to eat all kinds of goodies, drinking liters of sweet sparkling water. There are many ways to get rid of excess fat - this is varied diets, classes in gym, fasting days etc.

Most effective option, which works win-win in any situation - physical activity. Thousands of exercises have been developed, the action of which is aimed at working out the abdomen and creating perfect press. On their basis, numerous training complexes, allowing you to quickly and effectively get rid of extra centimeters in the abdomen and waist.

Regardless of the chosen, compiled program, the “vacuum” exercise for the abdomen is invariably included in it - one of the most effective movements, which quickly leads to abdominal muscles in order. But first things first.

Standard, starting with the plank, leg raises, ending with all kinds of twists, most often aimed at working out the multifid, rectus and oblique abdominal muscles. However, the “cross” remains intact - a muscle that lies deep inside, it is impossible to train, strengthen which with standard movements.

"Vacuum" is unique breathing exercise, which helps to work out exactly the transverse muscle that forms the muscle belt around the waist, makes it effectively contract, which as a result leads to a decrease in waist volume and getting rid of fat on the tummy.

Properly performed exercise has a positive effect on general condition organism. The numerous benefits are endless:

• Active fat burning. When performed, visceral fat leaves, getting rid of which by well-known methods is not as easy as it might seem at first glance.
• Strengthening all abdominal muscles. As a result, there is support for internal organs and systems from lowering, displacement and other transformations that adversely affect health.
• Reducing the volume of the abdomen. strengthening muscle corset leads to weight loss in this area, “lifting” of organs, as a result of which the volume of the waist and abdomen becomes much smaller, a beautiful, thin waist is formed.
• Normalization of blood circulation. Performing a “vacuum”, a kind of internal massage occurs, due to which the blood “accelerates” throughout the body, is saturated with oxygen, positively affecting the work of the whole organism.
• Strengthening the muscles of the back. Any exercise is not a local study of any one area, but a complex effect. Simultaneously with the stomach, the fight against visceral fat, the "vacuum" works great with the back, strengthening it and relieving discomfort. The spine gradually straightens, falls into place, posture is corrected.
• Normalization of the digestive tract. Food is digested much better, more efficiently. In addition, the problem with constipation, diarrhea is solved.

Harm

As such, there are no disadvantages of performing a “vacuum”. An important condition is the correct distribution physical activity and strict adherence to technique. Thus, you will never feel ailments, discomfort during this breathing exercise.

Contraindications

• Development of peptic ulcer of the stomach and duodenum.
• Menstruation.
• High pressure inside the skull.
• Pregnancy.
• The period of rehabilitation after operations, childbirth.

It can be done, but with great care when:

• Diseases of the heart and blood vessels.
• Critical body mass.
• Diseases of organs located near the diaphragm.
• Pathologies of the respiratory system.
• The presence of hernias in the abdominal region.

The effectiveness of the result depends directly on competent execution. In order for the time spent not to be wasted, it is necessary to get acquainted with the technique, learn how to make a “vacuum” correctly in order to get the desired result as a result.

Currently, professionals offer several implementation methods that differ in the level of complexity. We offer you to get acquainted with the exact execution technique, which provides for the following sequence of actions:

• Lie down on the gymnastic mat on your back. We bend our legs at the knees.
• We proceed directly to the exercise. From the very beginning, we exhale. It should be as long and complete as possible. The lungs are completely freed from air masses.
• After all the air leaves the lungs, we try to draw in the stomach to the maximum. To begin with, it is enough to hold out in this position for 15 seconds. It might not work right away. But in the future, with practice, you will be able to train your press enough to consistently withstand the desired time frame.
• Next, we take a small breath, while tensing the muscles of our press even more.
• Then we relax, inhale or exhale (depending on the needs of the respiratory system). There is an exit from the vacuum state.
• Once again we exhale, pulling in the stomach as much as possible.
• We strain the muscles, and try to push the stomach as if. It is important that breathing is completely absent at this moment.
• Take a big breath and finally relax.
• This concludes this exercise.

As you can see, this exercise is not so simple. But to master it with a great desire and a competent attitude is not difficult. This option is great for both experienced and complete beginners.

If a person already has a base, the muscles of the body are trained, you can move on to more complicated versions of the “vacuum”. The principle of breathing is no different from the classical technique in lying position only the posture changes. Here are a few varieties that are worth mastering for a change.

This is a great variation of the classic exercise, which is most relevant for women. We also do it in stages:

• We get on all fours. It is important that the shoulders are strictly above the arms, the hips are above the knees, and the neck and head are parallel to the surface.
• Breathing with fixation of the "collected" abdomen is carried out according to the above described method in the supine position.

Making a “vacuum” while sitting, you can perfectly work out not only the transverse, but also the rectus abdominis. A huge plus of this is the ability to perform in any convenient place: at home, at work, in public transport. In this case, there are two options for execution, with the adoption of the following sitting positions:

• We sit on a chair so that the angle between the thigh and lower leg is 90 degrees. The legs are firmly on the surface, we hold the back as correctly as possible. Leaning on a chair is strictly prohibited.
• We sit on the floor and cross our legs. If discomfort is felt in this position, you can put a pillow under your legs or buttocks, which will “soften” the position.

The breathing technique is similar - inhale and exhale with the maximum pulling up of the abdomen. In this case, a slight rounding of the back is allowed.

"Vacuum" in a standing position is actively used professional athletes. Experts note that it is in a standing position that the stomach is drawn in as correctly as possible. There are also several options here:

• We stand straight, hands at the seams, legs slightly apart. The body is completely relaxed.
• In a standing position, we put our feet shoulder-width apart and bend. The buttocks are slightly retracted. We put our hands on the waist.
• Accept comfortable posture standing for comfortable exercise.

We make respiratory movements, and retract the stomach as standard.

• Before proceeding directly to the execution, you should work a little on your breathing, holding it, and also drawing in the stomach (separately). The better you perform these actions, the more efficiently and quickly the transverse muscle will pump up.
• It is recommended to do a "vacuum" on an empty stomach. Ideally, morning hours. Preferably after going to the toilet and drinking one glass of water. Some recommend giving up the liquid as well, but it all depends on your preferences. Try it this way and that, choose a more comfortable option for yourself.
• To get a greater effect, you should do the exercise twice a day: in the morning and immediately before bedtime, when the food has already been digested and the body is ready to go to sleep.
• The number of repetitions. This complex issue. In various sources, it is advised to perform a "vacuum" from 5 to 15 times. However, experienced specialists in this direction note that not the number of repetitions, but the time spent is important. The longer you hold your breath with your stomach in, the better. It is optimal to do five repetitions in one session.
• Compliance with the schedule. Regularity is a guarantee of a successful result. After a month of constant training, you can evaluate how much you have progressed in the process of losing weight and working out. important muscles belly.

Classmates

Vacuum technology borrowed from the ancients Indian yogis. Like all yoga exercises, the vacuum is based on proper breathing and muscle tension.

Surely everyone remembers the stunning silhouette of Arnold Schwarzenegger in his youth. embossed body, a large number of muscle mass, but with a strikingly narrow waist. The actor achieved such results precisely thanks to a simple but effective technique.

The vacuum of the abdomen is designed to work out the transverse abdominal muscles. It would seem that it can be "pumped up" with ordinary strength training or ab exercises, but it's not exactly easy.

During classic workouts the upper and lower press(straight and oblique muscles), but the transverse muscle remains almost untouched with any exercise.

Hence the problem of the "falling out" abdomen (its lower part). The vacuum will help shape the transverse muscle, which acts as a kind of belt or belt. It visually narrows the waist, due to which a V-shaped silhouette is formed.

Vacuum Results

With the regular performance of the ancient Indian technique, the waist not only narrows by a few centimeters. There are other nice bonuses:

• Flat stomach without extra cubes.
• Burning fat on the internal organs.
• Good posture.
• Increased blood flow.
• Reducing pain in the lumbar spine.
• Saturation of the body with oxygen.
• Normalization of the digestive tract.

The vacuum of the abdomen is an excellent technique for young mothers, which will allow you to quickly recover from childbirth and stabilize all body functions. Men with the help of Indian practice will form a unique silhouette that makes women turn around.

It is noteworthy that the vacuum is one of the exercises that can be done without getting out of bed at all. No more excuses about lack of time, as the workout takes no more than 5 minutes.

In just a month of regular training, the waist is reduced by 3-5 centimeters. It does not require any changes in the diet, rigid diets and grueling hours in the gym.

Execution technique

The whole essence of the vacuum is based on proper breathing and the "play" of the abdominal muscles. This is a kind of breathing exercises that you just need to understand and master. The execution algorithm is as follows:

1. Before training, do a "warm-up". Inhale through your nose several times and exhale sharply through your mouth.
2. Take the deepest breath possible through the nose.
3. Exhale sharply, at the same time pulling in the stomach, trying to "glue" it to the spine.
4. Hold your breath and stay in this position for at least 15 seconds.
5. Relax, take a few breaths.
6. Repeat cycle.

Such cycles at the initial stage should be done at least 10. Over time, the indicators should be increased to 30-50.

Vacuum can be done in any starting position - sitting, standing or lying down. most light workout a lying vacuum is considered. It is recommended that beginners start from this position, gradually moving to sitting position. Bodybuilders claim standing vacuums are the hardest to complete, and that is the ultimate goal.

Vacuum standing

Perform the exercise in front of a mirror. The algorithm is the following:

• Starting position: feet shoulder-width apart, hands on hips, back straight.
• Move the body forward a few centimeters, as if leaning on your hands.
• Press your chin to your chest.
• Take a deep breath.
• As you exhale, try to "glue" the navel to the spine, tighten the press, and linger for 10-15 seconds.
• Take a smooth breath, relax, repeat the cycle in a minute.

The breath holding time should be gradually increased. Ultimately, you need to hold your breath for 40-60 seconds. After 2 weeks of training, fixing the peritoneum will no longer cause any difficulties.

Vacuum sitting

In the sitting position, the load on the press increases, the back muscles are also worked out. For many, this vacuum option seems complicated, so beginners rarely use it.

The essence of training remains the same, only changes initial position. It is necessary to sit on a stool or chair, but you can not lean on the back. Put your hands on your knees, the body remains straight.

Basic rules of technology

Beginners often complain of sore muscles after doing an exercise. However, pain can be avoided if the basic rules of ancient practice are followed:

• Do the exercise better in the morning, immediately after waking up;
• Do not eat breakfast or drink water;
• It is advisable to empty the bladder and empty the intestines;
• Clothing for training should be as open as possible: a short top, shorts.

During training, the stomach, abdominal muscles and all the actions performed should be clearly visible. It is advisable to do the exercise in front of a large mirror. It is also convenient to control the process in the supine position.

Contraindications

Breathing exercises are not for everyone. There are certain contraindications in which exercise can be hazardous to health:

• Pregnancy and the first 3 months after childbirth.
• Menstruation.
• Lung diseases in chronic form and in the acute phase.
• Diseases of the heart muscle.
• Pathologies of the gastrointestinal tract.
• Rehabilitation after surgery.

In addition, any discomfort, pain in the abdomen are a reason to stop training.

Also, beginners should not be particularly zealous in trying to set a record. The load should be increased gradually, bringing the time of breathing exercises to 15 minutes. Otherwise, everything can end in failure: convulsions, flatulence, dizziness due to excess oxygen will appear.

The vacuum of the abdomen will allow you to get the waist of your dreams without diets and additional training. However, this does not mean that we should neglect healthy eating. With regular consumption of fatty foods and fast food, not a single workout will save. Therefore, certain changes in the diet will still have to be made.

To achieve best results, you can perform the lightweight technique of Indian practice at any convenient time, for example, at the workplace. It is enough to draw in the stomach several times without holding the breath, straining the muscles. This will help improve your posture, and very soon all movements will occur on autopilot.

Vacuum - universal exercise which combines physical and respiratory stress. Such training in terms of efficiency can be compared with a plank or press, the main thing is to adhere to regularity in execution. Despite its simplicity, the exercise has a complex technique, the development of which will require a lot of time and patience. In order for the result to be maximum, you need to know how to properly vacuum the abdomen.

How to do the abdominal vacuum exercise

Before we tell you how to properly make a vacuum in the abdomen, we first describe the mechanism of losing weight and list the main types.

Weight loss mechanism

Many people who want to lose excess weight, resort to this training, as it allows without much sports load get your tummy in shape. The essence of the exercise lies in the fact that, on the one hand, there is an active load on the abdominal muscles, but on the other hand, there is a parallel saturation of the body with oxygen.

Traditional exercise options - the press, twisting, plank, and the like - involve exclusively superficial muscles, giving a slight relief. Respiratory load trains the internal muscles. You can not only become the owner of a wasp waist, but also give your posture a beautiful look.

With a vacuum, the transverse muscle is pumped, it is responsible for holding the internal organs.

During such a load, oxygen immediately begins to flow to organs and cells, breaking down adipocytes. There's a burning going on visceral fat, as well as improving the functioning of the digestive organs. The process of losing weight affects the abs, waist and sides. Thus, initially such gymnastics was used exclusively for therapeutic purposes in order to improve the functioning of the gastrointestinal tract, however, over time, doctors noted that during classes the patient begins to lose weight.

However, if you want a quick and effective weight loss then this option is not for you. Breathing exercises takes time, after only one month some changes can be noted, and only after six months a radical reincarnation can be noted.

Breathing exercises

Now let's go directly to how to properly make a stomach vacuum for weight loss, first we will study the respiratory process itself. It is from him that the entire further process of losing weight and your preparation for training will depend. It is best to initially watch special videos, because a text instruction for someone may become an insufficient source of information.

There are two options for performing vacuum gymnastics:

1. Simple and popular as it is easier to learn, making it suitable for beginners:

• take a slow but maximum breath through the nose;
• we hold our breath for 3 seconds, at this moment tension in the abdominal region should be felt;
• exhale, but abruptly, to push out all the accumulated oxygen inside.

1. The second one has already been created for amateurs, it was taken from the bodyflex training program (a special set of breathing exercises for weight loss):

• make a tube out of your lips and release all the air through it, do it slowly;
• inhale sharply and loudly through the nose;
• exhale immediately through the mouth, while the release of oxygen should be so powerful that the corresponding sound sounds.

Once you have done all respiratory system, you can proceed to the technique of performing a vacuum of the abdomen. You must ensure that the press is constantly in tension, as soon as you relax it, then the effectiveness of the lesson can be considered zero.

If your excess weight is more than 10 kg, then experts recommend mastering the body flex.

While performing, you can take a small breath through your nose, this will help you continue if you feel tired. The exercise should always end with a deep exhalation through the mouth, then you will push the oxygen out of yourself as much as possible.

Types of exercises

Having fixed the topic of how to make a vacuum for a flat stomach, you need to familiarize yourself with all existing species. To date, they exist in four types, and each must be mastered individually. As soon as you perform one exercise perfectly, you can proceed to the next. Each subsequent option will have a higher complexity, however, this will have a positive effect on pumping the press.

So now let's take a look at all the options:

1. Lying

It is used as a preparation of the body for the previous load. To do this, we follow the following recommendations:

• be sure to use a rubber mat or a small blanket to soften the floor;
• we lie down on the rug and completely relax, you can lie down for about a minute;
• we bend our knees, our hands are along the body and begin to perform the entire respiratory system, which we described above;
• as soon as the last gust of air came out, we immediately draw in our stomach. You need to make it as strong as possible. At some point, it may feel like the navel has moved to the spine;
• we fix this position for 5-7 seconds, after a few days we double this time;
• you can take a small breath with your nose, air enters only into the lungs, the stomach remains pressed to the back;
• at this moment, a person should feel tension in the abdomen, we maintain this position for the same time;
• after that we make a slow exhalation through the mouth, all the muscles on the body completely relax;
• all movements should be smooth, no jerks and sudden movements.

You need to strictly adhere to the lessons on how to properly do a lying stomach vacuum in order to get the most out of your studies. You can do three rounds, with a break between them of one minute. A month later, the number of approaches is increased to six.

Such an exercise can be done for girls even after childbirth, but we only fix the breath for 3-5 seconds so that the uterus does not lose its tone.

1. standing

You can start this method of training after two weeks. However, despite the fact that we list it second, it is the most difficult. Beginners may have difficulties, you should not force yourself and you can move on to sitting training. You can return to it at the end of the entire program.

Execution method:

• we stand straight, legs apart parallel to the shoulder, arms along the body;
• the person must be completely relaxed. In this position, it is difficult to do this, because in the previous version everything was done lying down. Here you need to make sure that all muscle groups are relaxed: legs, buttocks, shoulders, back;
• as soon as we managed to achieve this state, we begin to perform the respiratory system.

We extend four approaches with an interval of 45 seconds.

1. sitting

We turn to this variation after a month of training. It is a more difficult degree, as the load on the spine is added. If you are worried about the fat on the sides of the back, then this exercise will help you cope with it, the main thing is to follow the technique for performing the abdominal vacuum:

• first we need a stool;
• we sit on it, keeping our back straight, hands on our feet, and our knees form a right angle;
• chin parallel to the floor, eyes look straight;
• we also duplicate all the previous exercises after applying special breathing exercises.

We do 6 repetitions with an interval of a minute. The main thing to consider is that at some point a feeling of fatigue will appear in the back, which may make you want to lean on something. Such a desire must be endured and overcome. For the sake of safety, it is better to take a stable stool so that you do not accidentally fall off it. Such a load will not only help you lose weight, but also relieve pain in your back.

1. On knees

We use it at the very end, since it is complex, but at the same time it brings good results:

• we get on all fours, it is advisable to use a rug to create complete comfort;
• we bend our arms and legs in a right angle, our head looks down, we keep our back straight;
• make sure that the chest is fully opened, otherwise the air will not circulate well;
• do vacuum breathing again.

We do three times with a break of thirty seconds.

1. For experienced

It is suitable for athletic and physically fit people. Used when needed fast time get your press in order. If you decide to go to this level, then follow the tips on how to properly vacuum the abdomen for the press. It is complicated by the fact that breathing is combined with the bar here:

• lie down on a special rug with your back up and relax your muscles;
• repeat breathing exercises;
• we raise the bodies, keeping the weight on the elbows, and the buttocks are tense;
• we draw in the stomach as much as possible;
• we freeze in this position for a few seconds;
• exhale slowly through the mouth and return to the starting position.

The number of repetitions should match your training program.

How many times to do the abdominal vacuum exercise

Now you know how to do a stomach vacuum correctly, but you need to know how many times to repeat it. The final result will depend on the frequency of repetitions and regularity. In the description of the types, we gave approximate options for the number of executions, now we will generalize and do overall plan classes.

Beginners should hold their breath for seven seconds, then gradually doubling, at the end you need to bring the figure to 60 seconds. Ideally, you need to do 5 repetitions, but start with three. Speaking of regularity, it is best to do five times a week. That is, to achieve a high result, it is necessary to regularly perform training, it is best to do it in the morning on an empty stomach. Thus, it is necessary to develop a habit in yourself that after waking up, immediately proceed to the vacuum.

Naturally, you will start with the option lying down, as it is the easiest and will help you learn how to breathe correctly. When the mark per minute is reached here, you can move on to the next variation.

How to make a vacuum of the abdomen - every person who wants to have a flat tummy with beautiful relief. In this load, the technique itself is important, because a lot will depend on it.

Benefits and contraindications

Like any load, there are contraindications here, because there is an active load on the abdominal cavity, which means there are restrictions.

Contraindications:

• pregnancy period - even in the early stages, a vacuum can provoke a miscarriage;
• postoperative regime;
• during menstruation;
• violation of the digestive tract;
• any pain in the abdomen;
• bloating;
• unstable chair;
• cardiovascular diseases;
• excessive weight;
• disruption of the gallbladder and liver;
• diseases of the pelvic organs;
• colds and other viral diseases.

There is a technique for performing a vacuum of the abdomen after childbirth, however, for this you need to wait for the completion of the lochia, but ideally, a consultation with a gynecologist is necessary. After the baby is born, the female body needs time to recover. Excessive loading can slow down the return of the uterus to its previous state, so it is advisable to start loading after 4-6 weeks.

Pros and cons of exercise

Now, to summarize the entire effect of the abdominal vacuum on the human body, consider the advantages and disadvantages of such a load:

• versatility - the load can be performed in absolutely any place without the use of special equipment;
• delivers oxygen to cells;
• serves as a kind of massager for internal organs;
• strengthens the abdominal muscles;
• removes accumulated toxins;
• helps to lose weight;
• gives the posture a beautiful outline;
• reduces the risk of developing a hernia.

• there is a list of restrictions;
• with the wrong technique can harm health;
• a long period of appearance of the first results;
• can appear discomfort in a stomach;
• there are a number of side effects: the appearance of a hernia, visceroptosis, damage to the abdominal organs and the development of their diseases.

With strict observance of the rules of the technique for performing a vacuum of the abdomen for beginners, everything Negative consequences will not appear.

What results can be achieved?

With the frequent performance of Indian teachings, you can not only remove extra centimeters in the abdomen, but also get bonuses:

• a flat female tummy that is not covered with cubes;
• improvement of blood circulation;
• proper oxygen saturation by organs;
• beautiful posture;
• weight loss;
• proper functioning of the gastrointestinal tract;
• reducing the risk of developing pain syndromes in the lumbar region;
• chair restoration.

Thanks to regular training, you can lose about 3-5 centimeters at the waist, and all this without additional intervention in your lifestyle.

Below we have presented a number of photos with examples before and after classes. The final results were achieved after 6-10 months.

This is a really amazing effect, while the girls say that they did not feel any discomfort at all, because they did not have to diet or torture themselves with grueling workouts in the gym.

Conclusion

The correct technique for performing a vacuum of the abdomen can demonstrate impressive results, and this will concern not only appearance, but also physical condition person. Eg, regular classes capable of organizing the work of the following organs:

• abdominal part - improved metabolism. Working with a vacuum will restore metabolism. This is achieved for a set of the fact that oxygen saturation allows the blood to better absorb all the beneficial substances from the digestive tract;
• improvement of the liver by ridding the body of harmful substances;
• CNS - during execution indian gymnastics the nervous system calms down, tension and stress go away;
• the immune system - it is significantly strengthened, because oxygen affects the production of nutrients.

As you can see, the abdominal vacuum technique is used not only as a tool for burning excess fat, but also helps to improve health.

• during training, do not force yourself. Such gymnastics should be performed in a relaxed state, otherwise there will be no effect. If something is not going well with you, then reschedule the lesson for another time;
• beginners hold their breath for only 5 seconds, then this time can be increased. Between repetitions, we take a break of 40-60 seconds;
• do it exclusively on an empty stomach (two hours after eating), it is best to do the exercise twice a day (in the morning and before bedtime);
• if you do not have time, then you can try to make a vacuum even on the street or in public transport, but this requires full concentration;
• for the first few weeks, a person may experience lethargy and fatigue, and even dizziness may be observed. This is the correct reaction of the body to an increase in the perceived oxygen, adaptation will soon occur, and all these symptoms will completely disappear;
• improper technique for performing a vacuum exercise for the abdomen will cause muscles to hurt throughout the body. reconsider special hands or master classes about it, you must correct your mistakes otherwise you will hurt yourself;
• we have said before that a few centimeters can go away even without dietary adjustments. But still, if you want a faster and more significant effect, then we still recommend making some changes. An abundance of fast foods, sweet soda and bad habits will slow down the process of losing weight. Now we are not talking about the need to go on a strict diet, it will be enough to get rid of only the most harmful food, but eating at the same time is quite normal;
• of course, it will be useful to include a breathing exercise in some kind of load complex. If you are running, then right before the exit, do a vacuum or after swimming, complete it all with breathing exercises;
• breathing will also help in other sports, because only due to it the body functions correctly, and the fat burning process is more efficient;
• be sure to consume daily allowance water (1.5-2 liters). Paired with an active supply of oxygen, water will saturate your body with all important substances and components;
• as soon as during training there is pain or discomfort, it is necessary to stop. If the discomfort lasts for several days, then you should immediately consult a doctor;
• take walks in the park or in the woods, it will significantly cheer you up and relieve stress.

Video: "How to do a vacuum of the abdomen »

The vacuum exercise is a wonderful example of bodybuilding borrowing elements from ancient yoga practices. Its implementation allows not only to form a narrow waist and toned belly, but also to improve the body by adjusting the processes of digestion and improving the functioning of the abdominal organs. Let's analyze the technique of the exercise and find out what can be achieved when performing it.

Narrow waist and sport

One of the main criteria for evaluating the figure of an athlete in bodybuilding is its proportionality. The narrow waist allows men to achieve the desired V-shaped silhouette. The contrast of the tightened area of ​​​​the press with wide chest and shoulders makes the figure particularly aesthetic. A perfect example of this is Arnold Schwarzenegger, who has largely had a hand in popularizing the stomach vacuum among bodybuilders.

Arnold Schwarzenegger.

As for women, I think that it makes no sense to explain what the attractiveness of the hourglass silhouette and wasp waist is. This is so obvious.

However, many athletes and just people involved in fitness are faced with the following problem: the abdominal muscles are well pumped up, often there are even cubes, but the stomach is still big. It is strong, resilient, but voluminous. As a result, the figure, as they say, is rectangular, and it happens even worse - the front wall of the abdomen sticks out. Maybe they just got carried away?

Let's then pay attention to naturally slender people who do not play sports. You may have noticed that often even thin girls sometimes have a protruding tummy and its retraction does not give tangible results. Where does the stomach come from if there is no excess fat and voluminous muscles?

And the answer is pretty simple. It's all about the weakness of the muscles, which reduces the volume of the abdominal cavity.

What muscles make the stomach flat?

In fact, muscle groups, making up the abdominal press, only four:

1. Rectus abdominis.
2. External oblique.
3. Internal oblique.
4. Transverse.

These muscles are inextricably linked with each other and, one way or another, they are all involved in the performance of abdominal exercises. The point is only in the emphasis of the load, which can be shifted to one or another muscle.

The structure of the abdominal muscles.

When performing most exercises (straight and, body lifts, leg lifts, etc.), the main load falls on the direct, as well as external and internal oblique abdominal muscles. These muscles form a relief (cubes on the abdomen and lines of the sides), their main function is to turn the body from side to side.

The transverse abdominal muscles are also involved, but their main function is not to ensure the movement of the body, but to reduce the volume of the abdominal cavity and support the internal organs. That is, they are responsible for ensuring that the stomach is flat and does not protrude.

This is not to say that traditional ab workouts are useless. The rectus and oblique muscles also sculpt the figure. But to get perfect results and a really narrow waist, attention should be paid to the development of precisely transverse muscles. From the outside, they are not visible and do not give relief, but you yourself will notice the effect of their training.

Such an exercise as a vacuum makes the transverse muscles work with emphasis. Thus, your stomach gradually becomes toned and reduced in volume.

The use of a vacuum

In addition to the development of transverse muscles, the vacuum in the abdomen brings tangible benefits to the entire body. No wonder this exercise came to bodybuilding from yoga, where the main goal of classes is not aesthetics, but health and the harmonious development of the body and spirit. What we call vacuum is called uddiyana bandha in yoga.

Correct technique implies that the retraction of the abdomen occurs after the lungs are completely freed from air.

Doing this exercise:

• Reduces the volume of the abdomen, forming a narrow waist and a beautiful silhouette.
• Improves blood supply to the abdominal organs.
• Serves as a preventative congestion in the small pelvis.
• Stimulates intestinal peristalsis and improves digestion.
• It has a calming effect on the nervous system, helping to fight stress.
• Raises the internal organs, which is a therapeutic effect when they are lowered.
• Helps stabilize lumbar spine.

Among other things, you do not need any equipment for training. And even sportswear wearing is optional. You can do it at home, in the office, sitting in transport, when there is nothing to do anyway, and even lying in bed.

However, before proceeding to a description of the execution technique, it is also worth saying that it is still impossible to do a vacuum exercise for a flat stomach under some circumstances. Namely, with a stomach ulcer, duodenal ulcer, other diseases of the abdominal organs, as well as during menstruation or pregnancy.

Correct execution technique

From the outside, such an exercise as a vacuum in the abdomen looks very simple. Abdominal contraction and relaxation - what could be easier? But in order to do the exercise correctly and, most importantly, to get the effect from it, you should understand the intricacies of its implementation.

An example of a standing exercise.

It can be done in various starting positions:

• lying down;
• standing on all fours;
• sitting on my knees;
• standing on my feet.

The technique in any position is unchanged, but it is believed that lying down is easier to do, since gravity acts on the internal organs, bringing them closer to the spine. Standing and sitting are a little more difficult, and on all fours (belly down) is the most difficult option, since the same gravity pulls the contents of the abdominal cavity to the ground. In practice, these differences are not so significant, so I suggest you try all the options and choose the one that suits you.

The correct technique for performing the exercise is as follows:

1. Take a starting position. Let's start with the simplest - we will do it in a prone position. Bend your legs at the knees and place your feet on the floor.
2. Take a slow breath, then a deep breath.
3. Exhale as much as possible, completely emptying the lungs of air, and hold your breath.
4. Now you need to take a "false breath". That is, try to inhale, while not letting air through the throat. Your diaphragm will retract and your chest will expand.
5. Pull your stomach in as much as possible, pull it up to the spine and up, as if you are trying to glue it to your back and lift it to the diaphragm.
6. Stay like this for as long as you can hold your breath.
7. Relax and exhale.

Repeat the exercise 10-15 times. Do 1-2 more sets depending on how you feel.

Performing this exercise can not be tied to the main workout of the press. You can do it separately when it suits you. The main thing is to eat on an empty stomach so that there is no food in the stomach. The more often you perform the exercise and the longer you stay in tension, the more noticeable the effect will be and the faster you will achieve a narrow waist.

The important point is that you do not just need to contract your abdominal muscles as you exhale, but by expanding chest with a "false breath" pull it up to the diaphragm.

In addition to performing a vacuum, it is also useful to simply contract the abdominal muscles (without holding your breath), do a retraction and try to stay in this position for as long as possible. During classic exercises on the press, also try to retract the stomach as much as possible - this way you will increase their effectiveness.

Gradually, the muscles of the press will come into tone and even in a relaxed state, the stomach will be flat, and the waist will be aspen.