Do you play sports and improve your body? Diversify your stock of exercises with another effective one! A vacuum exercise that will help you achieve a flat stomach, a narrow waist and a visually wider chest.
By doing this "vacuum", you will work on the inner peppered abdominal muscles.
When a person pulls in his stomach and holds this static position, he gradually "accustom" the muscles to work without his participation, and they get used to this position. In the future, they will be able to keep their stomach in this position "without tension", and this will give you a more toned look.
How and when to do
- Stand up straight, put your feet shoulder-width apart, hands at the seams;
- Take a deep breath through your nose, exhale through your mouth;
- Pull your stomach towards the spine as much as possible and hold this position for about 15-20 seconds.
This will be 1 repetition.
Relax for about 10-15 seconds and repeat the procedure.
Do 2-3 (4-5 if you want) sets of 2-4 reps. Rest between sets for 2-3 minutes.
You can perform this exercise at least every day, since slow muscle fibers are involved.
Perform these steps on an empty stomach in the morning, or in the evening after 3-4 hours without food. Can also be done in the morning and evening. The main thing is that the stomach is as empty as possible.
In 2-3 weeks, you can achieve pretty steep results if your belly is low on fat. If you have one, do cardio and stay in a calorie deficit.
It should be noted that this "vacuum" increases the pressure on the internal organs. Therefore, you should not abuse it.
