Exercise vacuum

Vacuum is an excellent exercise, appeared in the bodybuilding of the yoga. It is accented by a working transverse abdominis, which keeps the internal organs.

Vacuum is the only exercise that helps to make the waist smaller. If during abdominal waist always grows, because during the training is hypertrophy of muscle fibers, then this exercise really helps to visually reduce the waist. You can also find information about what it removes visceral fat, but not fat, whether subcutaneous or visceral, is not important, any fat the body accumulates when there is a lack of calories, and it does not matter, You shake the press or not.

Particularly popular exercise vacuum was in the 60s-70s, it was practiced by Arnold Schwarzenegger that provided him with a luxurious waist, with large muscle volume. Today's athletes in the pursuit of huge muscle mass, do not practice these exercises, the result is the big bellies, even during competitions. Moreover, stomach "sticking out" not due to the fact that athletes have a lot of subcutaneous fat, and because of the transverse muscle just does not hold such a voluminous stomach.

Exercise vacuum diagram

1) Lie on floor, bend legs at the knees, push the heels into the floor and arms down along the body, head pressed to the floor.
2) exhale Pull the abdomen, tensing the transverse muscle and then relax it slowly, having done so 10 short repetitions to feel the muscle.
3) Exhale air, relaxing, but not pulling in the belly on purpose, hold this position for 25-30 seconds.
4) Take short and shallow breaths, and then suck the stomach, after 15 seconds, repeat the procedure, and after 15 again, in order to deepen the load.
5) Slowly relax your transverse muscle and push the abdomen outward maximally, then repeat 7-8 times.

Exercise vacuum notes

1) Exercise do not need to be lying down, also sitting in the slope, but lying athlete gets the opportunity to focus only on the transverse muscle.
2) Never bring yourself to a state of shortage of air, because it will force You to focus on the respiratory system instead of focusing on the work of the muscles.
3) the Transverse muscle rarely gets signals from the brain to perform any action, so the neuromuscular connection is weak, so try to concentrate on working the target muscle group.
4) keep your head off the floor, performing the exercise lying vacuum and nottalk during the exercise.

Anatomy

The transverse muscle located behind the abdominal muscles, so visually it is not visible, but it performs a very important function. Furthermore, strong transverse muscle will help You improve the aesthetic component, it will also help to remove pressure off the spine while performing basic exercises, especially squats, because in this exercise, it acts as a stabilizer in the composition of the abdominal muscles. Thus, the exercise allows a vacuum to develop two functional properties: the respiratory system and strength endurance.

Exercise vacuum does not need to run during drying, on the contrary, it is best to perform during a set of muscle mass. The point is, athletes have a lot to eat when he is working on the hypertrophy of muscle fibers, resulting in the stomach increases, especially if the athlete eats properly, eating large portions and not regularly, but exercise the vacuum allows to neutralize the negative effects of enhanced diet.