How to do the vacuum exercise correctly
Not every girl can boast of an ideal figure and a flat stomach. If you are one of the more than half of women who suffer from fat, sagging sides and a large belly, pay attention to an exercise called “vacuum”. It will help tidy up the area. tummy.
Abdominal vacuum exercise
Most fitness instructors recommend this unusual exercise to girls who are just starting their path to a perfect figure, as well as to those who have been interested in fitness for a long time. It is generally accepted that to reduce volume it is necessary to pump up the press. But this opinion is not correct. Even if you manage to pump up your abs, you will not get rid of belly fat this way. The abs, of course, will appear, but will be hidden by a layer of fat. Therefore, you will only visually enlarge your belly. For a perfect flat stomach you need get rid of fat. This is what the vacuum exercise is for.
This exercise is a combination of different techniques. It is used in different areas of physical activity. It is used in yoga and bodyflex, as well as in fitness. In addition, the vacuum is perfect for independent training. The principle of this exercise is very simple - you need to strongly pull in your stomach and stay in this position for half a minute.
The vacuum gives an amazing effect. Regular training significantly strengthens the transverse muscles, making the stomach flat. As a result, internal fat that envelops the organs of the body is burned, and digestion works better. Ultimately, you get a flat stomach, strong abs, and beautiful posture. When done correctly, the body is saturated with oxygen and the mood significantly improves.
How to do the vacuum exercise correctly
Performing a vacuum is not at all difficult, but you must follow some rules:
- Be sure to do two or three abdominal warm-up exercises to feel your muscles.
- Proper breathing is very important. First, take a slow, deep breath. Perform the exercise itself with a long exhalation.
Train in different positions standing, sitting, on all fours or lying down. Let's take a closer look at some variations of the exercise.
Lie on your back with your knees bent. Place your arms loosely next to your body. First, slowly draw in air. Now slowly release it and continue the beginning fall of the abdomen, drawing it in with effort. At the same time, try to make sure that the muscles on top slightly extend under the lower border of the ribs. Hold for 20 seconds and relax your body.
In a standing position, you must act in the same way as in the previous version. The difference is that you need to tilt your body forward a little. This option is a little more complicated than the previous one. Therefore, first learn to perform this exercise while lying down. To begin with, you need to do 2 sets of 3 exercises. It is very important to perform the vacuum regularly, only then can you get lasting results.
Vacuum exercise: reviews
The girls who performed this exercise noticed results within a week. The saggy belly is tightened and digestion is improved. Making a vacuum is easy and simple. It only takes a little time. It is better to do it in the morning when your stomach is empty.
