Exercise "Vacuum in the abdomen" is one of the most effective ways of training the transverse muscles of the press, as well as reducing the waist girth and giving the stomach a flat and tightened shape. Along with the exercise bar, vacuum is the key for the development of internal abdominal muscles.
Since the exercise vacuum is not just static, but also breathing, with the correct technique of its implementation, the work includes both the abdominal muscles of the body and the muscles of the diaphragm. This, in the final analysis, significantly improves the breathing technique of a person.
Abdominal muscles of the abdomen
Abdominal muscles are not just cubes of the press on the front surface of the abdomen. These are four different muscle groups, firmly surrounding the trunk and serving as protection. Two of these muscle groups are external( straight and oblique muscles of the press), and two - internal.
If the fibers of the external abdominal muscles are located vertically( in the direction from the chest to the pelvis), then the fibers of the inner muscles are horizontal. The deepest are the transverse abdominal muscles, which tighten the body and create additional support for internal organs.
Why does the belly appear?
Since the main task of the internal abdominal muscles is static maintenance of the load, their fibers are mainly of a slow type. The main source of energy for slow muscle fibers is fat - which is why the weight on the waist tends to accumulate.
Sedentary lifestyle and lack of proper involvement of transverse abdominal muscles in work lead not only to a set of fat on the abdomen, but also to a general weakening of the muscular framework - as a result, the internal organs begin to literally squeeze the stomach forward even more.
Training of transverse abdominal muscles
For effective training of the internal muscles of the abdomen, dynamic exercises are needed to increase the strength of these muscles( for example, various twists or even lifts of the legs in the vise) and static exercises that strengthen the transverse muscles and increase their endurance level.
In turn, static exercises are exercises that do not consist of a repetition of motion a certain number of times, but require a fixed maintenance of a given position. The main static exercises for the internal muscles of the press is the bar and vacuum in the abdomen.
Bar and Vacuum Exercises
The bar is a kind of stand on elbows with a strained press, the muscles of the body and the waist. The main task of the bar is the technically correct maintenance of the given position for the longest amount of time - beginners start from 20-30 sec reaching up to several minutes.
Exercise vacuum in the abdomen is one of the key breathing exercises of yoga, which develops not only the internal muscles of the abdomen, but also enhances the musculature of the diaphragm. The main task of vacuum is the maximum exhalation of air from the lungs while simultaneously drawing the belly inward.
How do I vacuum in my stomach?
Vacuum in the abdomen is performed on an empty stomach or 3-4 hours after a meal. Stand up straight, take a deep breath, then exhale the air from the lungs, while drawing in the stomach. After that, strain the press and try to tighten the navel as much as possible towards the spine and "under the ribs".
Hold in this position for 10-15 seconds, then slowly inhale through the nose and relax the muscles. Take 2-3 deep breaths with a diaphragm, then repeat. In total, 3-4 sets of vacuum in the abdomen are performed at a time. It is recommended to develop the habit of doing this exercise every day.
The correct technique for performing the
Since the vacuum for the press is primarily a breathing exercise, the correct technique for performing it involves controlling the inspiration and expiration through the nose. Air during inspiration should be directed not to the lungs, but to the lower abdomen( for this, try to squeeze the press forward).
A diaphragm with a similar breathing should move up and down, not back and forth. In other words, it is necessary to literally try to breathe the belly, and not just the lungs. This technique will help not only strengthen the press, but also teach you the right breathing.
Exercise a vacuum in the abdomen, along with the exercise bar, is key to strengthening the internal abdominal muscles, giving them a tone and reducing the waist. However, it is extremely important to develop the habit of doing this exercise correctly and doing it daily.