The convex stomach at low interest of fat in a body everything to a bowl becomes the main problem for many athletes which solve sometimes much happens it cannot do. Often wearisome exercises are not capable to give that desirable effect for the sake of which both the experienced, and beginning athletes spend the precious time. In that case many resort to new solutions of this problem. Exercise "vacuum" for a waist belongs to some of such ways of achievement of ideal forms. Today the majority even of experienced athletes and instructors not always appreciate this exercise as it in essence is only addition to a basic course of sports load of area of a stomach. Therefore, we decided to understand in detail that represents this exercise as correctly it is necessary to do "vacuum" for a stomach and whether really it is so useful to the general training process.
What exercises are and than it is useful
"Vacuum" is a type of exercise which is aimed at the general increase in activity of internal cross muscles in a stomach therefore the ideal flat form of this part of a body is reached.
According to the general opinion, performance of such physical activity gives the chance most effectively to strengthen internal muscle tissue of a stomach owing to what improvement not only a general view of a press, but also the correct form of a figure in general is reached.
Whether you know? It is considered that the main popular writer of "vacuum" for a press is Frank Zayn. This most famous bodybuilder drew the attention of the world sports community to advantage of this exercise for achievement of an ideal waist.
Is known of the history of origin of this exercise a little. It is considered that its main elements were taken from yoga. To the second half of the XX century "vacuum" was used mainly in breathing exercises of yogis, but during mass development and promoting of bodybuilding the great number of professional athletes adopted to themselves this exercise (Arnold Schwarzenegger, Cory Everson, etc.).
Similar exercise in yoga — an uddiyana of a bandh, or "the belly lock".
"Vacuum" does not belong to power types of load of an organism. Mainly, this breathing exercise which is directed to tension of cross muscles of a stomach without change of their length. The main function of a cross muscle is that it plays a role of a natural belt which prevents a vypiraniye of internals outside. The unexercised person has this weak muscle tissue and stretched, as is one of the main reasons of the sticking-out stomach. It is not possible to pump up this muscle traditional power loading possible as it is far hidden behind the main muscle tissue of a press. The correct equipment of loading of a cross muscle promotes an utyazhka in a belly wall owing to what reduction of waist measurement is observed, it gives to a body such desired "V-shaped" form. Costs as well to note, the slender and graceful waist promotes more expressive silhouette of shoulders and muscles of hands in general.
Besides, not many know about what exercise "vacuum" can be still useful, but today we will discover this secretion.
Its daily performance promotes:
- to reduction of probability of omission of internals;
- to burning of a visceral layer of fatty tissue;
- to improvement of fixation of a backbone and elimination of pains in a waist.
Whether you know? Such kind of sport as bodybuilding, was based by the German athlete Evgeny Sandov in 1901. This year he held the first-ever competition on athletic beauty among athletes of strength sports.
Performance options: we master the equipment
As well as other various ways to develop body muscles, for years of use of "vacuum" many athletes managed to develop this exercise and ways of its performance. Today it can be carried out standing, on all fours, sitting or lying. For beginners prone positions or on all fours are recommended, "vacuum" is shown to experienced athletes sitting or standing. Let's consider in more detail each of options and also their main features.
Lying
Ideal option for the beginning athletes is the prone position. For its performance it is necessary to lay down on a back and to relax as much as possible. Hands at the same time have to lie freely on each side bodies, and legs are straightened or slightly bent in a knee joint.
After full relaxation it is deeply necessary to inhale before full saturation of lungs and to sharply pull in in itself a stomach. In the involved situation it is necessary to record a body for 10–15 seconds then it is possible to return to a starting position. After several free breaths it is necessary to repeat approach.
On all fours
Exercise performance on all fours promotes deeper study of muscles of a stomach therefore it is necessary to carry out such type of "vacuum" only after full development of a prone position. For its correct performance get up on all fours, knees and hands at the same time have to be located parallel to hips and shoulders respectively.
Remove a backbone in neutral situation, and lower shovels and take away outside. After the deepest breath, at the exit it is necessary to pull in a stomach inside. The stomach and its contents have to approach a backbone most close. After the most long fixing of position of a body, straighten a stomach and repeat the movement.
Whether you know? The biggest biceps in the world belongs to the athlete from the USA Denis Sester. Diameter of his muscle is 77.8 cm.
Sitting
The sitting position is one of the most difficult in this exercise. However with its help it is possible to play sports even throughout the working day as the sitting position is one of the most available and imperceptible for people around. To execute this exercise it is correct, it is necessary to sit down on a chair exactly, and to put hands on a waist. At the same time, it is important not to lean the elbows on a back as in that case the desirable effect will not manage to achieve. Further actions differ in nothing from a number of movements described above at a prone position therefore once again we will not repeat.
Standing
The standing position approaches only for experienced athletes who fully achieved notable success at "vacuum" in other poses. To execute exercise, become directly, level a back, deliver to a palm on a waist sideways. Relax then on a deep breath it is necessary to pull in strongly in itself a stomach and to stand him in such situation not less than 10 seconds. With growth of sportswear duration of each repetition should be increased gradually.
Important! One of the main principles of "vacuum" is technology of breath therefore this process should pay special attention. Otherwise wearisome trainings will take place for you in vain.
How often and how many times to do
In network there is a lot of information on what requires exercise "vacuum" and that the most important — how often to do it and how many for this purpose it is necessary approaches. It should be noted that approach to this question at yogis and professional athletes cardinally different. According to yoga, exercise can be carried out without restrictions and in any quantity. But in the world of sport for the majority of beginners and experienced athletes it is recommended to carry out from 3 to 5 approaches, no more than 3 times per day, at most 5 exercises a week. At the same time duration of each approach has to be not less than 10 seconds.
The level, push-ups, exercises on the exercise bike and a fitball will help to strengthen stomach muscles.
Contraindications
Despite the simplicity in performance and almost total absence of serious loadings for an organism, exercise "vacuum" for a stomach has a number of serious contraindications. Treat them:
- pregnancy on early and late terms;
- periods;
- gastritis, ulcer diseases of a stomach or duodenum;
- vascular or heart diseases which are followed by violation of blood circulation, a rhythm of heart and frequency of its reduction;
- any diseases of lungs;
- SARS and other catarrhal diseases;
- any new growths in bodies or cavities of a basin;
- problems with defecation;
- the recovery period after surgical intervention in area of a stomach.
It is important! To carry out "vacuum" correctly begin the occupations opposite to a mirror. It perfectly will help to see all the mistakes and as fast as possible to master the correct equipment.
Useful tips and counters
Among a set there are information in specialized literature and online sources, we found a lot of useful tips, capable not only to increase effect of exercise, but also to give the chance to achieve the most sports waist. And today we will reduce to one denominator everything told earlier to only several recommendations:
- before the active trainings it is necessary to understand clearly the scheme of performance of exercise, otherwise you do not benefit from it;
- if at the beginning it is difficult to you to hold the breath, then during approach the deep breath can be divided into slightly small;
- when performing "vacuum", regardless of position of a body, the stomach has to remain motionless, at the same time it is necessary to observe the respiratory bodiflex equipment;
- in order that the necessary zone worked during all exercise, at the time of a breath the stomach needs to be lowered smoothly, slowly and not up to the end;
- it is necessary to pull in a stomach only on an exhalation;
- for increase in efficiency of a training surely carry out "vacuum" in the morning on an empty stomach and in the evening before going to bed.
Important! At first exercise performance beginners often in the course of the training ryvkoobrazno pick up missing air. You should not be afraid of it as over time, in the course of the training, need for additional air will disappear.
Today we in detail understood that represents "ваккум" for a press and how many times per day it is necessary to do this exercise for achievement of an ideal waist. Despite existing disagreement in world sport about its efficiency, every year more and more athletes thanks to it resort to successful correction of a waist. And for this purpose there is a mass of the reasons, of which simplicity, low cost and high efficiency of training process are main.