How to make the stomach flat with the help of the exercise "vacuum of the abdomen"

For a beautiful figure, sometimes there are not enough regular classes in the hall. The benefits of the exercise "vacuum of the abdomen" is not only to lose extra pounds, but also to significantly improve health and preserve youth.

What is the "vacuum of the abdomen": what is it used for?

"Vacuum of the abdomen" - breathing exercise that activates and strengthens transversal abdomens - muscles in the abdominal cavity. "Vacuum" has been used for a long time by athletes and bodybuilders. Their slender bellies are not created by watch strength training, but by abdominal breathing exercises.

In yoga, this exercise is called "Uddiyana Bandha" or abdominal lock. Mentioned in three yogic texts:

• Hatha Yoga Pradepika;
• Gheranda Samhita;
• Shiva Samhita.

The practice activates the Manipura chakra located behind the navel. It is the center of vitality, controls the energy balance. Exercise plays an important role in the healthy functioning of the pancreas and digestive organs.

The benefits and benefits of the exercise

Visceral fat, also called intra-abdominal fat or organ fat, is located in the peritoneal cavity. This is not subcutaneous fat, and it is not easy to remove.

Visceral fat in excess is called central obesity (beer belly). It can be caused by the human environment, heredity, sedentary lifestyle, overeating. This fat will help remove only this exercise.

Exercise has other positive effects:

1. If narrow waist is the goal, include the exercise in your regular workout. Proper execution will help reduce the waist by a few centimeters. Remember, the work on the muscles inside is accompanied by pain after exercise due to their activation.
2. It will help restore posture. Lack of posture can cause back problems in the future. The back muscles will strengthen, they will start supporting the spine.
3. Protects muscles from rupture during weight lifting. Muscles, strengthened, will help support the upper body.
4. Stress relief. When the respiratory movements of the body releases hormones that cause a person to calm down.
5. Normalizes digestion, stool. Accelerates metabolism.
6. All harmful substances are removed. Tissues and cells are saturated with oxygen.

"Vacuum" does not eliminate body fat without regular physical activity and normal nutrition. Weight loss will be most noticeable in people in normal physical condition.

How to properly perform the "vacuum of the abdomen"

Exercising daily, eating right and performing regular workouts, you can notice the result within a few weeks.

You don't have to go to the gym. You can practice the exercise anywhere at any time. A few minutes a day is enough to achieve a result.

A warning:

• be sure to inhale only with the nose, exhale with the mouth;
• engage the hungry, creating more space to reduce the abdominal cavity;
• time for exercise - morning, evening.

Technically, the "vacuum" is quite complicated. Having learned to perform it in one of the variations, the meaning of implementation will immediately become clear. The highlight is the technique. Exercise is performed in different poses: standing on all fours, standing on his feet, sitting.

Starting with the simplest version - “vacuum” in a lying position, the second in complexity - kneeling. Exercise in a standing position - the most difficult. When you get all the options, the next task is to learn how to hold the belly.

Breathing should be from the abdomen, not from the chest. On exhalation, you need to completely release the lungs. Draw the belly, fixing it under the ribs. Execution starts with 3 sets.

Examples of the best variations of "vacuum"

All types repeat 5 times. Beginners breath for 15 seconds. After slowly increase to 40 and 60 seconds.

In a prone position:

1. Lie on the mat, bend your knees, press your feet to the floor. Big exhalation, the stomach is retracted as much as possible (the greater the intensity of the contraction, the better the result).
2. Hold position. Exhale Increase the duration of the exercise. Inhale a little if necessary.

Standing:

1. Stand with your legs apart. Hands loose on the hips.
2. Exhale gradually, deeply pulling the belly. Visualize your navel touching the back.
3. Hold position. Not breathe. Then smoothly return to the starting position.

Kneeling:

1. Place your palms and knees on the mat. The stomach should be gently pulled in so that the air can escape from the lungs.
2. Smoothly return the stomach to its original position.

Incline - standing position:

1. Stand up, hands on the waist. Exhale, bending down to 90 °. Knees slightly bent.
2. Keep the abdominal cavity compressed, smoothly return to the ip Continue to hold air in the lungs for 15 seconds. Exhale calmly.

Compliance with this technique will give excellent results. It is recommended to adhere to the training program for better efficiency.

Program workouts

More nutritional tips

Protein increases metabolism. Sources of matter:

• egg whites;
• cottage cheese;
• beef;
• lentils;
• beans.

Protein products are important for muscle and effective fat burning. Breakfast containing protein is the best start of the day.

Diversify carbohydrates (2-3 g per 0.5 kg body weight). The body should not get used to one type of carbohydrates. Include in the diet:

• whole grain products;
• different vegetables;
• Brown rice.

Drink water regularly. The body cannot deliver essential amino acids to muscle tissue lacking water. Lack of water prevents the destruction of fat. Fatty, fried foods should be excluded from the daily diet.

Contraindications and side effects

Before training, you must ensure that the following are not contraindicated:

1. Menstruation. Pain and bleeding may increase. The condition will worsen. Stop performing 2-3 days before and after menstruation.
2. Pregnancy. After birth, wait at least 2 months.
3. Urolithiasis, tumors in the digestive tract.
4. Inguinal hernia.
5. Heart disease and lung disease. Inflammatory, infectious diseases can worsen the condition of already sensitive organs.

If during classes there are pain, nausea, dizziness, you need to stop training.

Let's sum up

1. "Vacuum of the abdomen" - breathing technique that strengthens the internal abdominal muscles.
2. Exercises will reduce the volume in the waist by 1-3 cm, improve posture, secure the muscles from the gap during training, relieve stress.
3. Correct performance: inhale - with the nose, exhale - with the mouth, it is impossible to engage with a full stomach. Engage in the morning or evening.
4. Degrees of difficulty: lying down, kneeling, standing up.
5. Exercises to perform 3-5 times. Hold for 15-60 seconds.
6. Use the training program.
7. 5-6 meals every day, eat enough protein, diversify carbohydrates, drink more water.

Watch the video: Workouts for Women : How to Lose Belly Fat with Exercises (May 2024).