Vacuum is a great tool for anyone looking for a perfect flat stomach and wasp waist.
Abdominal vacuum or abdominal vacuum is a versatile abdominal exercise. It even includes deep muscles in the work, which are not always possible to work out with regular training.
Exercise technique
There are two main options for vacuum execution - standing and lying. It is worth trying both, and based on experience, decide which one is more convenient for you to do. It is believed that the option lying on your back is easier and you need to start with it. The vacuum must be performed on an empty stomach in the morning or on an empty stomach before eating (3-4 hours after eating).
The supine vacuum is performed on a firm surface and with bent legs. Take 3 cycles of deep breaths and exhales and on the last exhale, free your lungs from the air as much as possible, pull your stomach under the ribs to form a depression. Lift the back of your head, press your chin to your chest. In this position, you need to stay up to 15 seconds. Then repeat 3-4 more times. Take 3-4 deep breaths between vacuum sets.
A standing vacuum is performed in a similar manner. As you exhale, draw in your stomach, lower your chin, bend your legs slightly at the knees, rest your hands on them. A sign that you are doing the exercise correctly is that the jugular notch becomes more noticeable.
Over time, increase the duration of the "approaches" and their number.
There are two more options for performing a vacuum - sitting and standing on all fours.
The abdominal vacuum isn't just a deep muscle workout, it's also a powerful breathing practice. Therefore, first of all, you need to place the breath. We only breathe in and out through the nose! Learn to direct the air not to the chest, but to the stomach, squeezing the abs forward. The diaphragm should move up and down.
Benefits of performing a vacuum
This exercise is most often "prescribed" for those who want to get rid of a distended abdomen, most often these are women who have recently given birth. Regular practice will allow you to get rid of visceral (internal) fat and significantly reduce your waist. Men will like the vacuum because it visually enlarges the chest - remember Schwarzenegger with his almost wasp waist and developed chest. The vacuum will help train the transverse abdominal and abdominal muscles without pumping them and get a perfect flat tummy.
A very important feature of the vacuum - it helps to develop the muscles of the core and helps to improve posture, works as a prevention of prolapse of internal organs. Exercise improves blood flow to the pelvic organs and prevents congestion. This is a very important point for women.
To practice the vacuum, you do not need special equipment and you can practice anywhere, even at work.
If you have a predominantly sedentary job, then you definitely need to monitor your posture. Performing a vacuum will help you with this. A bonus to the exercise can be active training of the transverse muscle (the deepest). Control yourself - your back should be straight, and your stomach should be in good shape. This does not mean that you need to constantly pull it in, but you do not need to dump it. This is a very good habit - controlling your posture will make your figure more attractive (even if your weight does not change), and keeping your abdominal muscles in good shape will save you from overeating.
Contraindications
There are few contraindications, but it is very important to know them. Pregnancy and critical days. In the first case - it is strictly contraindicated, in the second - to be guided by the state, but experts persistently do not recommend. And you hardly want to perform a vacuum - it is uncomfortable and even painful. Therefore, postpone the practice for a few days.
Diseases of the gastrointestinal tract, pathologies of the heart and lungs are also strict contraindications.
After a cesarean section and any abdominal surgery, it is necessary to consult with your doctor - only he can decide to resume training. Care should be taken to practice vacuum with diastasis - everything is individual here and requires a qualified assessment.
Vacuum "wave" - nauli
The next level of difficulty is making waves with your belly. There are horizontal and vertical waves. The first ones are a little easier to master. Exhale, draw in your abdomen and leave only the uppermost abdominal muscles tense. Then connect the next "block" of muscles to them, then another one, and relax the topmost one. This is the beginning of the wave. "Release" the tension on the muscles to the lowest, and then - repeat. You should feel all the abs cubes, you can linger on each of them separately.
The vertical wave is much more difficult to master and is considered the highest skill level. Performed while standing. Exhale, lean forward slightly, put your hands on your knees, draw in your stomach and transfer your body weight to your hands. In this case, the oblique muscles (those on the side) should fall through, and the straight ones should come out and strain. To make a wave, transfer your body weight to your right hand - then the left side of the roller (from the rectus muscles) will "fall through", and if you transfer the weight to the left hand, the right side will go deep.
A very important note - always end the practice on the left side. The vacuum, among other things, affects the intestines and improves its peristalsis. For this to "work" correctly, the waves must be done in the direction of the organ. Stopping on the left side will help remove waste products from the intestines.
Nauli is contraindicated for those who are overweight. Although the vacuum itself has no contraindications in weight.
The vacuum of the abdomen is part of the "big castle"
The big castle consists of 4 small ones:
- root,
- abdominal,
- throat,
- language.
In order to master the root lock, place your feet hip-width apart, bend your knees, rest your hands on them, shift your weight. The lower back and abdomen should be relaxed. To perform a root lock, contract the muscles of the perineum and hold them in a static position. This practice is similar to the famous Kegel exercise, but static. It is this castle that is the most important - the basis for other castles. If you practice it regularly, you will noticeably tighten your lower abdominal muscles.
The abdominal lock is, in fact, a vacuum.
In order to perform a throat lock, pull the crown up, direct the chin to the jugular notch, and at the same time take your head back. Try to swallow. If you failed, the lock is done correctly. If not, you need to practice some more. A throat lock is needed to close off the windpipe - this is very important when performing an abdominal lock.
The language lock is the simplest. Point the tip of your tongue up and place it behind your teeth on the upper palate.
The next stage of practice is to simultaneously hold three locks in position: when the body is tilted, the hands are resting on the legs and all the weight is on the hands. Then you can add a fourth lock - a vacuum.
How to do a vacuum to lose weight
Calorie deficit always plays a key role. Any specific exercise will not help you lose weight, but will simply tone your muscles. It's the same story with vacuum. If you do not follow the diet, overeat sweets and wait for the vacuum to help, the vacuum will not help. Losing weight is a very difficult process and training is just a tool to sharpen your dream body.
If you have saggy skin on your belly or, as it is called, a "stressful" tummy - a vacuum is exactly what you need. But the vacuum won't burn off 30 centimeters of fat you've been eating over the years.
