This effective exercise which helps to make a stomach flat. Therefore it has great success both with men, and with women. Exercise a vacuum for a press can be carried out also in house conditions. For this purpose there is no need to go to the gym.
Technology of performance of exercise vacuum
For occupations nothing is required from the equipment. It can be carried out both standing, and sitting. But experts recommend to beginners to begin occupations lying on a rug therefore it is worth stocking up with a soft gymnastic laying.
Nestle on a skin, relax muscles and then sharply exhale and try to make so that in lungs there is no air left. It worked? Great! If it is impossible to level breath, then at first be trained to take sharp exhalations and deep breaths, only after that start the next stage of performance of exercise a vacuum for a flat stomach.
Further on an exhalation as much as possible strain muscles of a press and try to keep in such situation. In 10-15 seconds make a small breath. Stomach muscles have to be still strained at this time. Continue to hold a press "in a stone state" taking at the same time easy breaths and exhalations. At the same time try, kind of to tighten stomach muscles towards a diaphragm. In 2-5 minutes finish performance of exercise and relax.
Advantage of exercise vacuum
All essence of this training can be described in a few words. The fact is that at such combination of tension of a press and respiratory gymnastics big muscles of a stomach work. When the person carries out raising of the case or inclinations, waist measurements remain the same. Only some groups of muscles are put into operation at these exercises. The vacuum unlike them involves large fibers.
The efficiency of exercise was repeatedly proved. Many famous athletes use it in the trainings.
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