Vacuum — the fashionable and effective exercise for the stomach which came to fitness from yoga. This practice helps to work the cross muscle of the stomach and to considerably reduce waist measurement. The vacuum won't give you press cubes, but will make this area of more flat.
Instruction
1. The vacuum can be done sitting, standing or lying. It is better to carry out it daily on an empty stomach, in the morning right after awakening. The easiest to begin this practice from the standing position. Bend knees, round the back and put hands on the front surface of the hip. Make the deep breath the nose and the sharp full exhalation the mouth. Tighten stomach muscles inside and kind of up. If you perform exercise the vacuum in front of the mirror, you will see that your stomach in will completely be tucked inside. Hold the breath on the exhalation and hold on as it is possible longer. Perhaps, at first at you it will turn out to make it on seconds 15, with practice — longer and longer. In total it is necessary to make 3-5 approaches.
2. Exercise gives the vacuum for the stomach not only visual effect, but also positively influences work of internals. Work of intestines is started. Some yoga instructors recommends to drink waters before performance of the vacuum to enhance effect of exercise. In parallel you strengthen lumbar department and improve the bearing. Yogis claim that the vacuum stimulates the vagus nerve that well influences mood. Especially this exercise is useful after the delivery, at it there is the prevention and correction of the vesceral ptosis. It is one of the first exercises which are allowed new mothers. However before its performance it is better to consult after all with the gynecologist.
3. Despite the impressive list of positive impacts on the organism, the vacuum has also contraindications. First of all gastrointestinal tract diseases, for example, the ulcer concern them. Also you shouldn't do the vacuum during the postoperative period. The suffering cystitis or other diseases of the urinogenital system it is necessary to refrain from performance of the vacuum too. Still it is contraindicated in critical days and at pregnancy. If you are disturbed by nothing from the above-mentioned, but pursue painful or unpleasant feelings after the vacuum, you shouldn't carry out it. The only thing that is norm for beginners in this practice — problems at breath holding for want of habit, for example, small cough or impossibility not to breathe more than 5-10 seconds. Over time they have to pass.