Exercise "vacuum." Breathe and grow thin!

Flabby belly fat on the sides of the waist and square - these are problems that are now concerned not only the beautiful half of humanity, but also extremely depressing the stronger sex. Ironically, but even people who exercise can not always boast a flat tummy. Beautiful abs and slender waist - a dream of millions. Why is it so difficult to put it into reality?

Exercise "vacuum", or flat stomach without the hassle

"Vacuum" or "nauli" - is a unique technique that came to bodybuilding from yoga and, like most of the exercises in yoga, based on proper breathing. Popular once the technique to reduce waist skillfully used professional bodybuilders 70s.

Exercise

Bodybuilders so-called old-school look more aesthetically pleasing thanks to delicate waist and flat stomach, which sometimes lack modern, swung to epic proportions, athletes.

To make a thin waist, just enough to swing the press, since this method has an effect only in the absence of high fat in the abdomen. Yes, and most of the exercises for the press only expanding waistline. Exercise "vacuum" is not only to reduce body fat, but also to strengthen the abdominal muscles, which, in general, and is responsible for its "flat" and smartness. In addition, "vacuum" improves digestion and oxygen to the internal organs.

Breathe properly, losing weight fast

Transversus abdominis - this is a unique muscle that holds in place the internal organs and is the deepest in the abdominal cavity. Its uniqueness is that it does not connect the bones to each other, like other muscles, and works through the solar plexus. Seated from left to right, like a weightlifter belt, it performs a single function - increases pressure inside the abdomen, while strengthening the internal organs and spine. If the transverse muscle is underdeveloped, the belly will not look perfect.

Exercise

In principle, the essence of the "vacuum" technique is quite simple. All that is necessary - to draw up to a maximum stomach and maintain a position of about 15-20 seconds. The most important component of the "vacuum" - a proper breathing and regularity.

If you master the breathing techniques and do a "vacuum" (exercise for the abdomen) daily for at least ten minutes a month abdominal muscles will be tightened considerably, the waist will be smaller in volume.

Equipment and features of performance

Exercise "vacuum" has several levels of difficulty:

  • Lying on your back.
  • On his knees.
  • Browsing.
  • In any position.
Exercise

The first level is recommended for beginners, - lying on his back. It is better to choose a hard surface.

  1. Lie on your back.
  2. The legs bend at the knees and slightly diluted by setting your feet on the floor.
  3. Hands positioned along the body, turning the palms down.
  4. Relax.
  5. Make the most of the full exhale, releasing all air and strongly pulling the stomach under the ribs.
  6. Hold your breath for 10-15 seconds.
  7. Take a small breath and tighten his stomach again.
  8. Again, hold your breath for 10-15 seconds.
  9. Take a small breath and fix the position for another 10-15 seconds.
  10. Exhale, relax, a few times to take a breath-breath.
  11. Again, exhale slowly, trying to reach the navel to the spine.
  12. Do not exhale with force to push the stomach up.

Recommended for beginners complexity - it's two or three sets of 15 seconds, which should be gradually complicate. When it is mastered the difficulty level "5 to 60", you can begin to work on more complex technique of "vacuum on his knees."

Exercise

It is important to keep in mind:

  • Between the approaches necessary to make a small pause.
  • Perform exercise is better on an empty stomach.
  • To effect was as high as possible, you should reconsider your daily diet.
  • The stronger during exercise is drawn into the stomach, the more reduced the transverse muscle.

The effectiveness of the art "vacuum"

Today, exercise is a "vacuum" is used not only in yoga and bodybuilding, but also the "Body flex" in the popular gym. techniques effectiveness has been proven even in the 60-70-ies famous athletes like Frank Zane, Arnold Schwarzenegger, Lee Haney and many others.

Rejuvenate the nerves of the gastric and intestinal tract, eliminate toxins from the body, strengthen the back, improve your posture, as well as get rid of the fat in the waist area - all this is possible thanks to the unique technology, which is called the exercise "vacuum." Reviews proven methodologies to himself also repeatedly confirm this.