This exercise, which is popular among old-school bodybuilders, gives a good edge and adds aesthetics. Therefore, I’ll give an example photograph and you will understand for yourself:
I think the conclusion is obvious, people who perform on an ongoing basis and with the right technique have a flat stomach and an aesthetic waist . Why is this happening?
From left to right across the abdomen is the transverse muscle, which works like a weightlifting belt in gyms. The muscle restrains the abdominal cavity and organs. In people who do not train it and the stomach, respectively, is convex.
Have you ever wondered why even thin people can have a stomach? That's it for this very reason. This muscle is not located near the surface, it passes under the rectus and oblique muscles.
The essence of the exercise is to achieve elasticity and tonus of the transverse muscle. Performing the exercise for several weeks correctly, you can already notice the result. The transverse muscle will become more tightened, due to which it will reduce the volume of the waist.
If you think that you simply have bad genetics and exercise, the vacuum does not help you in any way, then you are mistaken. This will help you control your stomach and your waist.
When training the transverse muscle, you say goodbye to back pain, because one of the tasks of the muscle is to support the spine.
Now we move from theory to practice, or rather, the correct technique for performing a vacuum exercise.
The simplest embodiment is the supine position.
Let's start with the first option.
Lie on a horizontal surface, bend your feet so that the feet are on the floor, and the angle under the knees is approximately 90 degrees, relax your hands and lay along the body.
Take 2 deep breaths and exhale, after the second hold your breath and draw in your stomach ( SMOOTH ), but as much as possible, try to imagine that you need to reach your spine with your stomach. Leave the final position in which the stomach will be pulled to the maximum for 15 seconds.
To achieve the result, it is required to perform in the morning and in the evening (when the stomach is not already busy with food). Perform a vacuum of 3-4 sets.
Gradually increase the time from 15 to 60 seconds, of course, breathing may not be enough and at least it will not be comfortable to perform the exercise, so take small breaths.
As soon as it’s easy for you to complete 5 sets of vacuum for 60 seconds, you can safely proceed to the option on your knees.
This option is heavier due to overcoming the force of gravity of the abdomen, that is, everything is the same, but in addition you apply more force to overcome the gravity of the abdomen.
So, kneel and hands, straighten your arms at your elbows, hands strictly perpendicular to the floor, like the thigh.
In the same way, take 2 deep breaths and exhale, after the second hold your breath. Lower your head slightly and make your back rounded. Start with 30 seconds and finish up to 5 sets of 60 seconds.
Compared with the previous options, this one is more complicated due to the work of the muscles supporting the spine, which also will not facilitate your task.
You can sit on your feet or on some surface. Do not lean your back on anything. Take 2 deep breaths and exhale, after the second hold your breath.
Perform the exercise for 60 seconds.
Do not forget that you should not abuse only one type of vacuum. Train in different options.
You can stand in a vacuum where you are comfortable, just take a comfortable position in a position and retract your stomach as you exhale.
Try not to limit yourself to one minute.
You can also draw in the stomach on an ongoing basis all day, but not to the maximum, but slightly so that it is flat, and then the transverse muscle will always be in good shape, and the position in tension will be normal.
Exercise vacuum will be useful for both men and women. For men, it will help to form an aesthetic triangular figure wide shoulders and back, narrow waist. For women, it’s a flat and beautiful tummy, and of course, a narrow waist.
If you say that the vacuum does not work, then you should re-read the article again, monitor your technique and work. Take the exercise seriously, and then you will get the result!