Effective exercises for slim waist

About slim waist is a dream of many, but not all know what you need to perform exercises to achieve tangible results.

Interesting facts:

• Early in a training program bodybuilders included exercises to strengthen muscles of abdomen and thin waist was unacceptable (it is even condemned).
• It is impossible to narrow the waist at the sides, make it thin only in relation to the stomach-back.
• TVA (TransVerse Abdominis) muscle of the abdominal wall, directly involved in the formation of the press. It is something like a muscle corset that supports weight. The important role she plays in strengthening the muscles of the back and prevention of pain in this area.
• These muscles are heavily strained Frank Zane to demonstrate the involved stomach and slim waist during the competition bodybuilders.
• For the study of the muscles of the TVA in the initial phase, an inert vacuum exercise followed by a smooth transition to similar exercise involving all extremities, in a sitting position, and various combinations of the previous elements.

It should be noted that thanks to such training not only narrowed the waist, but disappear pain in the lumbar.

The V-shape physique

In relation to physique bodybuilders continue to follow the principles of the old school of bodybuilding, although in the modern world it is called "behaviourism". Basically, this choice is associated with a taut waist and the formation of the classical V-shape figureas the athletes in the 70-ies.

At that time the main task for bodybuilders was the formation of the Constitution in General, and the construction of some parts of the body, no one thought. Anyway, the real purpose of bodybuilding is to create a visually beautiful shape.

For example, Arnold Schwarzenegger, once the former monster mass, were thin waist. And we are not talking about genetic predisposition, and a small waist circumference in relation to the stomach-back. The volume can be controlled by man, unlike, for example, from bone structure.

Mentioned bodybuilders, like Lee Haney had thin waists solely through their efforts. Work on this part was a priority for them along with developing the biceps and chest. Therefore, they have achieved amazing results – the vacuum drawn in the stomach.

The vacuum in bodybuilding

Consider the well-known "vacuum" pose, Zane. While in her Frank hard to cut certain muscles, namely the TVA. Now nobody is thinking about that, but in vain.

Thesethe transverse muscles are the deepest, they are under the oblique and direct the abdominal muscles. Unlike most other groups, provoking the displacement of bone for TVA it is not the case, and what is their uniqueness. In fact, many of the fibres of the transverse muscle is not even connected with the bones. TVA work on the cross as the middle part of the body, and justified their name.

These muscles can be called natural weighting, because their work is commensurate with a special weight belt. When they reduce intra-abdominal pressure increases, the spine becomes stronger.

However, this does not mean that they are intended only to facilitate the lifting of large weights. TVA hold organs located in the abdomen, in their places, preventing the bloating and other negative consequences. It is obvious that these arguments suffice in order to give due attention to those muscles during training.

Beautiful and without pain

To work these muscles, it is advisable not only to make the abdomen tight and sturdy. You can not underestimate their role in preventing pain in the lumbar. According to studies, the vast majority of people who suffer from pain in the back TVA muscles is in a "sleepy" state, then there is no reduction when needed.

However, empirically it has been proven that certain exercises can "Wake up" these muscles and solve the problem with back pain, and reduce waist size.

Exercises for development of the TVA

At the initial stage there is no need to overload your body with excessive exercise. Fit the vacuum a simple exercise, known as "the retraction of the abdomen". For its implementation need to lie on your back and holding your stomach in. He should start training.

Inert exercise vacuum

1. To take the supine position. Legs bent at the knees so that the feet tightly to the floor (or other surface on which you exercise).
2. To make the maximum possible exhale to lift the diaphragm. In the complex with an empty stomach it reaches the threshold reduction in TVA.
3. Pull the belly button to the back as close as possible. The deeper he goes, the more strain transverse muscles.

At the initial stage should try to keep the vacuum at each iteration for about 15 seconds. Subsequently, the time of the exercise gradually increase as long as after each iteration, the vacuum can be retained in a minute.

A hindrance in this case can serve asinability to hold breath, so if you need to do small breaths. First, you should perform no more than three repetitions followed by an increase to five. Of course, this is assuming a serious approach for classes and results.

You should not rely on the effectiveness of an exercise when it is of poor quality and unfocused in execution is obvious. For best results it is recommended to perform the breathing exercises in the morning, immediately after waking up in bed.

In addition, that morning exercise significantly simplifies the whole process, it is also advantageous in that at this time the stomach is empty. Due to this, the stomach is drawn very deeply, which provides a maximum compression TVA.

A more complex version

Additional more sophisticated version of the vacuum exercise is added after "the retraction of the abdomen," no labor is performed five approaches at the minute. Complicated this exercise is for the reason that the work will be carried out against gravity.

1. To adopt a position on all fours, the position of the shoulders and wrists should be completely vertical in relation to the body, the hip is located above the knees. The neck should be comfortable for exercising the human condition.
2. The principle perform similar inert vacuum exercise: maximum exhale and pull the belly button to back to the limit.

If the goal is to have regular one-minute repetitions, similar to the previous exercise, you should start with objective numbers. At the initial stage will be enough half a minute for each repetition, with a gradual subsequent increase to minutes. If you experience pain in the back, you should periodically give your abdominal muscles relaxation through muscle relaxation.

The vacuum in the sitting position

At first glance it seems that a harder vacuum on all fours, taking account of the work against gravity, nothing. But it is not. The fact that variation in the sitting position is much more difficult runs, because it involves stabilizing muscles of the spine Department.

So, first exercise should be performed on a hard surface. Make the sitting position without any hard fixtures. Pull the navel towards the back for the previous versions. Training should continue until until you reach the result – minute retention.

To accelerate progress, it is recommended to implement this element on an unstable surface (Swiss ball).

id="i-6">Functional vacuum

Now you can move on to functional and motivating. During the day, when there is an opportunity to take a sitting position you just need to enjoy the moments and draw the navel.

Throughout the day you need to follow the stomach and not allow you to relax when the body is in the sitting position. As a rule, many spends more time sitting than standing. But in this case, it must be constantly monitored to TVA were in tension. Subsequently, it will become a habit and will not require special attention. Sets and reps don't have to count the retraction of the abdomen and vacuum need to do the usual daily process.

In the standing position to forget about the transverse abdominal muscles also should not be. Let they are in a light tension, and soon they will shrink themselves.

Conclusion

If you participate in bodybuilding competitions or plan to do so, don't ignore the above exercises, which are aimed at "destruction" of the abdomen. Slim waist will surely provide judges an impression. Their eyes will be glued to the body of a bodybuilder as soon as he appears on the scene, so they will see it not only in prepared positions, but in the intervals between them. Trim sculpted stomach will significantly improve the visual appeal of the body. In addition, performing exercises regularly vacuum, you will be more profitable to look, because you will be able to demonstrate slim waist.