Exercise "vacuum" for the stomach: reviews, photos before and after

When at a meeting, ask in what month of pregnancy, and you're not in the position, it is necessary to sound the alarm. If grueling diet, twisting do not work, do not panic, there is a solution - exercise, "vacuum" for the stomach. Responses about him only good. Let's talk about this in our article.

What is remarkable?

Traditional training at the press give the dice a bit and tighten the abdomen because the muscle being worked surface (direct and oblique). Remove the fat folds and gain a slender waist will help "vacuum" for the belly, reviews of which we will consider below.

So, the bottom line is internal bleeding transverse muscles, which give the coveted bending mill. Trained as deep multifidus muscle, thanks to which we find a flat shape of the stomach and graceful posture. First, let's talk about contraindications.

Who should refrain from "Vacuum" for the stomach: reviews

Unfortunately, it can not do everything. Do not:

1. Pregnant women and women after cesarean section. It is necessary to wait until the stop release.
2. The people with respiratory and cardiovascular diseases.
3. If there are any problems with the gastrointestinal tract.
4. During the menstrual cycle (especially with low flow), and a week before it, if the allocation of scarce usual.
5. When there are any tumors in the pelvic organs, for example, the uterus, or inflammatory processes.

After birth, their studies can begin after 6-8 weeks. If there will be pain or any discomfort, training should stop. And it is better to consult in advance with the therapist.

One woman started to exercise after giving birth, the result will not take long. A month later trenirovokona could result in muscle tone and lose waist three centimeters. Exercise, easy, at first glance, does not always work right. Let's talk, what you should emphasize to beginners.

Helpful Hints

They will help to learn how to perform the exercise correctly:

1. It is not necessary to exhaust yourself. Take breaks between sets of 40 seconds.
2. Work needed on an empty stomach. If you have time to have breakfast, it is worth to wait two and a half hours, and it is better not to gorge on meat, and get enough light vegetable salad.
3. Do not be afraid of vertigo. May also want to sleep, yawning appear. This is because the body is not accustomed to this exercise, which fully saturates every cell of the body with oxygen, which previously lacked. After regular exercise, these symptoms will disappear.
4. But if there was tingling, must stop because it has arisen due to improper performance.
5. And better to start with ten seconds, gradually increasing the load.

Do not expect fast and great results, it can take up to six months. But, most importantly - do not stop. The effect is by exercise, "vacuum" for the belly, reviews and photos to confirm this.

A little bit about the merits of

Talk about contraindications, briefly go over the pluses:

• Exit sagging belly.
• Visibly transformed waist.
• Melt fat enveloping internal organs.
• strengthened the deep abdominal muscles.
• improves posture, reduces back pain.
• Ongoing prevention of hernias, abdominal organs are massaged.
• gastrointestinal tract begins to work better, the problem disappears with constipation.
• It improves metabolism and excretion of toxins occurs.

the merits of this exercise a lot. Therefore, if there are no contraindications, you can immediately begin to implement it. Let's see the result of the exercise, "vacuum" in the belly photo "before and after". Reviews speak for themselves.

and another three important tips

These recommendations must be strictly followed:

It is necessary to breathe. This is the main and most important step in the exercise, from which the whole event and the final result will depend. We turn to the techniques:

• The first thing we do is take a deep breath, look through the nose. Then exhalation (energetic, strong) mouth, a deep, until all the air comes out from the airways.
• There is a second way - Bodyflex equipment. First, folded lip tube, slowly blown from the air itself mouth. Then the noise produce a sharp breath through your nose, and exhale as quickly again through his open mouth, should be heard the sound of "groin". And tightens the stomach to the spine.

Relaxation. It is also an important point. After exhalation can not completely relax the abdominal muscles. From this and will depend on the effectiveness of the exercise.

To transverse muscle runs continuously while inhaling it is not recommended to throw belly sharply down, it should be done gradually and not until the end.

load. Should start small, gradually increasing it. Everything will depend on your ability. It is necessary to do a little more work than you can. Best practice early in the morning on an empty stomach, and in the evening, shortly before bedtime. It turns out twice a day.

These key recommendations to be performed. Running a little ahead, we will talk about the results of the exercise, "vacuum" for the stomach in a review, with the "before and after". They stipulate only positive results. Unprecedented effect can be achieved in two months. Leaving wretched centimeters from the waist. Unable to remove all of the 30 days up to 4 centimeters. Moreover, the transformed posture, internal organs work better. We proceed to consider the main issue - the technique of execution.

How to do exercise "Vacuum belly": reviews of

The main thing - breath. We talked about it above, now look, in what poses you can do:

1. Lying.
2. Browsing.
3. worthwhile.
4. On all fours.

For beginners is better to use the first option exercise, "vacuum" for the belly, reviews that claim. Only sharpen the breathing process, lying down, you can safely proceed to a new position. Note that this is not complex, it is separately available technology. First you need to learn the very simple, and alternate with others.

"lay" technique

The actions are as follows:

1. You must sit comfortably on the mat, bend your knees, and his hands spread or stretch along the body, as it is convenient.
2. slowly produce a deep breath.
3. Then comes a quick breath before completely empty, and being at this stage, strongly draw in the stomach to make it feel as if the navel stuck to the spine.
4. to hold your breath for 10-15 seconds. First, it can not turn, do not worry. Breathe a little bit, but we can not relax the abdominal muscles.
5. After making a small breath, do not rush to relax, again straining muscles and hang on to the position for 10-15 seconds. If it becomes difficult to make a few small breaths. Exhale and relax.
6. Then breath, normalize the breathing and exercise again, doing 5 approaches for beginners - 3

Therefore, this option exercise, "vacuum" for the belly, in the opinion, the start and the result gives a good.

"Vacuum" belly "Browsing"

It is complicated by connecting to work back muscles. Should perform on a rigid surface, if the chair does not lean on the support, hands put on knees, legs set at a right angle, the chin should look down, not clinging to his chest. After taking the initial position, producing the same breathing technique:

• release the air;
• tightens the stomach;
• hold our breath;
• Rest, then repeat 5 times.

In order not to be tempted to sit back, better to use a stool, but stable. Exercise "vacuum" for the belly, reviews, results, gives good and fast enough. The main thing is to follow the instructions.

Exercise in the "Standing"

Also it can be used by beginners. Thus, the technique:

• becomes more even. The body should be completely relaxed, knees soft, blade not clamped, the buttocks are relaxed.
• We make a few deep breaths and as you exhale draw in the stomach.
• Fixing position freezes.
• repulsive belly of the spine and then exhale.

As you can see, breathing technique is the same, only changing posture. We already know that the breath - the most important phase in the exercise, the key. Once again we delve into this question.

How to do "vacuum" for stomach

We produce, as a rule, superficial breaths. So, before you start to perform the exercises, you need to learn deep breathing. To do this, putting one hand on his chest, the other on his stomach. We begin to breathe in a way that only moved "upper" hand. We do a few breaths in a row. And then we act on the contrary, begin to breathe only through his stomach.

So, performing a "vacuum", all manipulations with the air you need to do is stomach. And yet, it is very important to learn how to completely exhale all the air from the lungs, otherwise nothing happens. Then you get a dramatic effect. Let us return to the technology in different racks.

"Vacuum" belly "on all fours"

Become to the original position, and performs the following:

1. Draw stands on hands and knees, which must be exactly at right angles, respectively, under the shoulders and hips.
2. The spine is smooth, it does not bend, not sticks.
3. The blades need to be in a relaxed state, they do not need to move, chest straightened.
4. We make a short entry, calm and solid exhalation, until the last drop of oxygen drawn in the stomach, and hold, doing in three sets.

All manipulations should be slow. It may be noted that the exercise "vacuum" for the belly, in the opinion, the results are shown with photos, can solve many problems.

After mastering all of its variations You can do all, that is, to keep caught up always, when moving or sitting. In the review, one woman shared her experience. It every day while driving behind the wheel pulls the stomach constantly. If you exercise, it will be easy, because by the time the muscles have become stronger.

The main thing - consistency that will ensure your success. Do not put your trust in a rapid effect. According to reviews, it is possible to achieve in the past month. But we must understand that it depends on many factors: body, fitness level and lifestyle that you lead. If you do not eat, drink much alcohol, take a little time to rest, of course, a positive result does not wait.