Flat tummy - it is certainly beautiful! And not only looks beautiful girls, but also men. To remove a hanging stomach, it is advised to download the press on many resources. The result, however, most see the reverse - the stomach is increasing. It is not surprising: the loads just grow oblique and rectus abdominis, but the stomach is not going away.
In order to remove the stomach, there is a good exercise, called "vacuum". It came from a yoga fitness, bodybuilding and even (thanks for that Arnold Schwarzenegger). Thanks to the "vacuum" many athletes succeeded in making themselves beautiful torso.
Like any other exercise of yoga, "vacuum" is directed not only to the beauty and stomach relief, but on the whole body:
1) To strengthen the transverse muscles that "support" the internal organs;
2) to burn visceral fat, and it is in our body is the most dangerous;
3) bodies, which result in obesity fell below the abdomen, back to the initial position;
4) exercise activates intestinal wall, improved motility of the intestinal system and the digestive process in general;
5) perform regular "vacuum" improves metabolic processes in the body and blood circulation in the abdominal area;
6) improved posture;
7) during the exercise time necessary to breathe correctly, ie in addition we enrich our body with oxygen;
8) has beneficial effects on the nervous system;
9) does not require any sporting equipment, can be done anywhere and in different positions.
The main element in the exercise - proper breathing. And the first time it is necessary to perform, standing in front of a mirror to keep track of the correctness of the implementation technology.
If the "vacuum" is not necessary to keep the press on their toes. On the contrary, the whole point of the exercise - to relax the abdominal muscles and stretching, which is carried out due to the pressure difference in the diaphragm and abdomen.
Effective "vacuum" will be when you will do it regularly!
If you are experiencing discomfort during execution - stop immediately. At first it will be difficult to build a proper breathing.
Best execution time - in the morning, on an empty stomach. And during the day, not only with stuffed belly.
Number of approaches: at least three sets of 10-15 times. It can be more, but not less.
Since the vacuum - a muscle strain, then when it begins to leave the stomach, effectively will complete the training exercise on a press.
Technique of "vacuum"
You can perform in any position: standing, lying, sitting, or even on all fours. The essence of the technique is the same, only different load levels.
In the supine position (the easiest)
Lie on your back, pull your hands along the body, legs bent at the knee. Making free exhalation of the lung releasing the air.
Now do a "false" breath (this is the hardest): we must breathe, hunching his stomach, and so that air does not enter the lungs.
Now we imagine that our task - to touch his stomach to the spine. Is retained in this position. Exhale and relax the stomach.
And so it 10-15 times.
In a sitting position
For this exercise, you can move only when you have to be prepared to breathe when lying down. The complexity in a sitting position is that we have not relaxed the muscles that keep our body smooth.
We sit down on a chair, keep your back straight, bend your knees at an angle of 90 degrees. Hands - on his knees.
Exhale through the mouth. Then do a "false" breath and simultaneously draw in the stomach. Relaxing and regenerating breath.
In a standing position
Feet shoulder width apart (slightly bend at the knees), hands - on her hips. Head a little lower, but the look is directed upwards. In this position, it is easier to do, "false" breath.
Exhales, and then draw in the stomach. If you feel like your organs, "getting to the edges", it means you're doing right!
Now relax.
When you learned how to do the "vacuum" in a standing position, it can be a little harder: cant body forward 45 degrees, knees are just slightly bent, hands omitted, but not rely on legs. And we are doing a "vacuum".
On the knees
The most complex embodiment.
We get up on all fours. Shoulders, elbows and wrists should be perpendicular to the floor. Knees bent at a right angle.
Exhale, and then do a "false" breath. Draw in the stomach, head slightly bend forward, back slightly arched.
We are relaxing inhale air and restore breathing.
You will perform "vacuum" on a regular basis - you will be a flat tummy, and the abdominal muscles are always in good shape!
