Stomach vakuum exercises may sound like a strange, obscure technology, but there is a high probability that if you suffer from a full -filled intestine and have the feeling that your inner organs hinder your SIX pack can help.
The exercise is not difficult to carry out, but could make a big difference in the way you train your core.
Does more interest about what this exercise can do for you? Then we jump in.
What is stomach dust and can it fight against belly fat?
What exactly is the stomach vacuum?
No, this does not refer to you if you charge your appetite and swallow everything in sight (similar to a vacuum), but the simple technology of static contractions to strengthen and reduce the scope of the abdominal muscles.
The technology is great in really stimulating the deep muscles of the cross belly, which can be found behind the abdominis rectus and offer more posture support and stabilize the spine.
Other names for the technology are vacuum drawing training, the abdominal gloss and the Pilates a hundred (although this can be modified considerably).
Who is the stomach vakuum training?
While the stomach vacuum exercise is carried out by everyone and recorded in every training program, the fact that not everyone notices a significant difference from the execution is.
Why is that?
It depends on two factors: how much they are currently able to bring their abdominal muscles and the type of body they have.
If you already have very strong core muscles, this exercise cannot do much for you.
If you have a weak core, or wear some additional weight around your center, the stomach vacuum can be an excellent way to increase nuclear power, burn fat and improve the abdominal musculus.
If you wear an excessive amount of body fat around the middle part, you may not be able to notice any physical changes compared to the exercise, although you are probably strengthening the muscles of the cross belly.
Many of the classic bodybuilders from the golden era were able to meet aesthetic poses that made it appeared as if their middle part completely disappeared – almost like a vacuum there was where it used to be.
Advantages of carrying out the stomach vacuum training
Stronger Valsalva maneuver- This is the power of the air injury from the lungs, which is very important how good they are with explosive elevators.
Improved attitude- The muscles of the transversus abdominis and the abdominis rectus are crucial for their ability to stand upright and achieve a slim waist.
More control of the abdominal muscles- the stomach vacuum improves the muscle tone and can reduce your waist by up to 3 inches in a very short time.
How to carry out the stomach vacuum
The exercise is very easy to carry out and uses the principle of isometric contractions.
It can also take place from a variety of positions that are sufficient from flat on the back, standing or even sitting.
Each position works a little differently when it comes to aiming at the muscles.
Carry out:
Step 1:
Start in the standing position, back with your shoulders and relaxed and the shoulder width of knees apart.
Step 2:
Breathe in through your nose and let your stomach extend. Do this slowly over five seconds and let your lungs fill the capacity.
If you cannot do this, deep breathing through your mouth is also acceptable.
Step 3:
Slowly breathe out over 3-5 seconds while trying to remove the entire air from your lungs.
Breathing through your mouth is superior to your nose, as you can control the speed more precisely and pull the muscles of your stomach more effectively.
It is a good idea to mutrify your abdominal muscles vertically (away from the ground), as this helps to increase the diaphragm and force more air, but at the same time stimulates the muscles from a different angle.
Step 3:
Pull your belly button as far as possible.
This step is important. Do not seal your upper abdominal muscles, but make sure that your belly button is commissioned.
The deep abdominal muscles are in the lower area, which happens to be the most neglected part of the AB training (as the sleeping intestine shows).
Try to keep this contractual position for about 20 seconds, although this may not be possible for everyone to do so.
If you cannot hold the position for 20 seconds, start with a shorter time and gradually work on it.
After all, the goal is to keep this position for up to 60 seconds after the other.
An important note is the fact that you do not have to stop your breath for the duration of this contraction.
Some people may do this, but the head to take away is to keep the contractual position, regardless of whether they breathe or not.
Step 4:
Next, solve the contraction and breathe normally. This is called an isometric contraction.
Repeat the contraction five times before calling. If you are able, you can pay off ten times before completing it.
Select a position
As already mentioned, there are variations of stomach vacuum exercises.
While most people are standing technology as their contact point, it is actually much easier to start on the back.
This is because gravity is removed from the equation and it makes it a little easier to concentrate on pulling your navel and developing the ABS.
Your legs are also somewhat removed from the mixture, as curved knees reduce the tension on the joint.
As soon as you have mastered the basic technology, you are welcome to move to other positions such as sitting or standing.
Knees is also another option.
If you sit at a desk all day, you can appreciate it to carry out the seated variation because it can be seamlessly integrated.
The kneeling version takes place with the knees and hands on the floor with flat and parallel to the floor.
The nice thing about the exercise is that there is a variation that fits everyone, regardless of age, experience or physical condition.
How often can gastric vacuum cleaners be carried out?
The stomach vacuum can be carried out every day because it is a small exercise with a minimal risk of injury.
If you are just starting, it is best to make you every day so that muscle memory makes the process easier over time.
If your abdominal muscles become stronger, you can start the exercises on three times a week or even twice dependent on your requirements.
It could also be a good idea to avoid stomach training exercises when carrying out vacuum in order not to affect the total core strength.
The end result
The stomach vacuum is an underestimated exercise that can achieve enormous results when the passage is consistently.
It is easy to do, can be carried out anywhere and does not require any special equipment.
The best of all is that it aims to take the deep abdominal muscles for a rounded off training.
It is strongly recommended as one of the best exercises to build muscles in the stubborn abdominal region, and they are well ready to deal with a more intensive workload.