Summer is coming soon, and many in a hurry begin to prepare for the beach season, enroll in fitness clubs or try to tighten their stomach at home. However, when working on problem areas, many are faced with the following paradox. The hardest thing to achieve is a flat stomach. It is believed that to improve its shape, it is necessary to swing the press. But in practice, everything looks very different: the more exercises for the abdominal muscles, the less useless. This is due to the fact that fat gradually turns into muscles, or under its layer a muscle corset is formed. And the stomach does not go anywhere. What to do in this situation? A loyal assistant will be a simple exercise - a vacuum in the stomach. Reviews about it are given by both athletes and amateurs. Exercise helped them cope with the problem.
Why is it effective?
When performing the exercise, the transverse abdominal muscle is loaded . The one that holds all internal organs in place. Usually the cause of a sagging abdomen is its low tone. When playing sports, the main burden falls on the oblique and external muscles. From overtraining, they begin to tuberize. As a result, the stomach stops hanging, but still sticks forward.
This exercise makes the transverse muscle work. Bodybuilders are very fond of making a stomach vacuum. Exercise relieves them of a bulging "lump of nerves." It helps draw the waist.
How to make a stomach vacuum. Preliminary Tips
- Constancy is the key to success. Exercise "Vacuum in the stomach" should be performed regularly. To get a flat stomach, you will need about a month of constant training.
- At first glance, the exercise seems very simple, but few people manage to correctly perform it from 1 time. Do not despair if something does not work out.
- The result directly depends on the observance of the exercise technique at all stages.
- Currently, several implementation techniques have been developed. You need to start with the one that seems the most understandable and simple. Having understood the mechanisms of movement, you can move on to more complex options.
Simplified Technique
For beginners, the most affordable option is offered.
I. p.: Lying on your back with bent legs. Arms extended along the body.
1. All air is exhaled from the lungs, but not sharply, but smoothly, gradually.
2. Then the stomach is drawn in as deep as possible and held in this position for 15-20 seconds. Gradually, you can increase the delay time. The stomach should not move.
3. Relax your stomach, inhale the air.
Bit harder
When the principle is clear and it is known how to properly do the vacuum of the abdomen in the supine position, you can try to perform the exercise while standing.
I. p.: Standing, feet shoulder width apart.
1. On exhalation, the knees are bent, the body moves slightly forward, as when riding on rollers. Palms lie on your hips.
2. When the lungs are empty, the stomach is pulled in and fixed in this position. At the same time, the head is slightly tilted down, but the eyes look in front of you, the back is straight.
3. Hold in this position for 15-20 seconds.
4. Relax your stomach, inhale the air, restore breathing.
Similarly, you can perform the exercise in a sitting position or on all fours.
Technique of breathing "Bodyflex"
Proper breathing is one of the most important components of success when a vacuum is performed in the stomach. Exercise goes well with the Bodyflex technique. The exhalation here is as follows:
- First, the lungs are completely released from the air.
- Replenished with a sharp breath through the nose.
- Then comes a full, sharp and noisy exhalation through the mouth. All air, as it were, is at one time pushed out of the lungs.
- The abdomen is retracted and fixed under the ribs.
- After 20 seconds, relaxation and inhalation follow.
- Restore breathing and re-exercise.
This method allows you to clean the lungs as much as possible. The respiratory system is also activated and worked out.
Vacuum in the stomach. Advanced exercise, perfect technique
I.p .: lying on your back with bent legs. Arms extended along the body.
1. Exhale. The lungs should be completely free of air.
2. Retraction of the abdomen. Fixing muscles in this position for 15 seconds.
3. A small breath followed by tension of all the muscles of the abdomen. In this case, you must continue to retract it. If there is not enough air, then the first time you can take small breaths.
4. Relaxation and restoration of breathing. Inhale or exhale (depending on how the previous step was performed). However, the exercise has not yet ended.
5. Exhale, retraction of the abdomen.
6. Tension of all abdominal muscles and expulsion of the abdomen. In this case, breathing is stopped.
7. Inhalation, relaxation, recovery.
Training Rules
- To make the exercise most effective, it is recommended to perform it in the morning or in the evening, and preferably 2 times a day. At the same time, after eating at least two hours should pass.
- At first, 10-15 minutes for one approach will be enough. Gradually, this time can be reduced to half an hour.
- The number of repetitions is determined individually. The optimal level of load can be determined as follows: it is time to finish at the moment when it becomes difficult to exhale.
The benefits of exercise
A vacuum in the abdomen will not only help pump up the abdominal muscles, increase their tone and endurance, it also has a healing effect. Due to the constant retraction, internal organs, gastrointestinal tract are massaged, which improves their work. The back muscles are also strengthened, posture improves.
Contraindications
It is very helpful to regularly make a vacuum in the stomach. Exercise, however, may be prohibited in some cases. The main contraindications:
- Gastric and duodenal ulcer. For any diseases of the digestive tract - with caution.
- Pulmonary disease.
- Problems with the cardiovascular system.
- Women's critical days.
- Period of pregnancy.
Tightening your stomach at home is not difficult. The main thing is to force yourself to do it.