Most women dream of a beautiful curve of the waist and flat tummy. But not always the fair sex can find the time and energy to go to the gym. Nevertheless, to work out the muscles of the press enough one exercise that will get a flat, sexy tummy at home. In addition, the exercise will help you reduce the volume of the stomach, and you can saturate less food. From this article you will learn about "Vacuum", as well as how to properly exercise this exercise.
Exercise Vacuum to reduce stomach and waistline
Benefits and Benefits of Vacuum for Women
- Systematic exercise of the exercise maintains the internal organs in the correct position. This prevents their sagging (including the lowering of the pelvic floor muscles).
- Among athletes, it is believed that the trained transverse abdominal muscle can alleviate pain in the lower back, helps stabilize the spine.
- Regular exercise allows you to reduce the amount of stomach. From now on, you will eat up a smaller amount of food. This will save you from overeating and self-restraint.
- Oxygen therapy is effective for colds. It is enough to make a vacuum several times to "clean" the nose.
- Thanks to improving blood circulation in the pelvic organs, you can get rid of severe menstrual pain.
- This technique is ideal for women planning a pregnancy. You will need 6-7 months to prepare your body for fetal growth. It is proved that the future mothers who engaged in physical activity, the process of childbirth is faster. In addition, the "vacuum" provides a deep massage of all internal organs, which contributes to a more rapid recovery after the birth of a child.
- Vacuuming allows women giving birth to forget about cellulite and flabby skin on the sides and abdomen. Also, the technique positively affects stretch marks (they become lighter and less noticeable).
- The contour line of the waist allows to achieve the most attractive type of female figure - "hourglass". Against the backdrop of beautiful bending, the chest will seem bigger, and the hips are more magnificent. This is especially true for the owners of the so-called boyish type of figure and "rectangle".
- Vacuuming the press has a positive effect on the skin: acne rashes, the complexion becomes even.
- Quite often it happens that the fair sex is rocking the press, and the stomach continues to bulge. This is indicative of the diastase with which every second woman gives birth. Therefore, the new mothers are contraindicated traditional twists in the first 4-6 months after childbirth, since it is possible to incorrectly pump the muscles of the abdominal press.
- Many women are afraid to pump the tummy, so avoid performing classical exercises. "Vacuum" is the ideal exercise for strengthening and deep working of the abdominal muscles without increasing them in volume.
- "Vacuum in the stomach" allows you to get rid of visceral fat, which envelops the internal organs. Often, its excess becomes the cause of serious cardiovascular diseases and diabetes. A no less terrible consequence is osteoporosis. Scientists have found that the risk of developing a malaise in women is higher than that of men, and all because the total volume of visceral fat in the body of ladies exceeds the permissible 10-15%.
Contraindications
In some cases, it is better not to vacuum the press:- with inguinal hernia (exercise increases intra-abdominal pressure);
- ulcers of the digestive tract;
- neoplasms in the organs of the small pelvis;
- diseases of the genitourinary system;
- It is forbidden to vacuum the press during pregnancy;
- with caution to exercise it is necessary to treat women after cesarean section.
The technique of performing the breathing exercise "Vacuum"
- Fans of static load are advised to perform the exercise in the supine position on the back. But for beginners the "Cats" pose is the best. It is in this variation that the "vacuum" is represented in yoga. Stand on all fours, keep your head straight, look ahead.
Cat Pose for Exercise Vacuum
- Take a deep breath in your nose, trying to fill the lungs with air as much as possible.
- Then make a powerful exhalation through the mouth. At this stage, it is necessary to strongly involve the stomach, trying to hide it under the ribs.
- Hold this posture for 10-15 seconds. Experienced athletes are able to hold their breath when performing a "vacuum" for 30-60 seconds, but beginners should start small. An unprepared organism can rebel, which is fraught with severe dizziness or short-term loss of consciousness.
- Exercise "vacuum" must be performed solely on an empty stomach.
- Before the static load does not prevent emptying the intestine and bladder. By the way, many women who are prone to hemorrhoids, say that they forgot about this unpleasant phenomenon due to the qualitative workout of the abdominal muscles and deep diaphragmatic breathing. After the evacuation stimulates intestinal peristalsis.
- The optimal number of repetitions of the exercise is 3-10 times. If you do other exercises to work out the abdominal press, in this case, the "vacuum" should be performed after the main complex. This will help relieve tension in the abdominal muscles and recover faster after an explosive workout.
- Exercise seems very simple, but when you perform it, you need to fully focus on your feelings and the right technique. If you feel a weakness - stop making a "vacuum", do not interfere with airing the room.
- At the initial stage it is recommended to vacuum the press twice a day.
- Not all neophytes manage to hold their breath the first time. If it is difficult for you to perform a "vacuum", take small breaths as you complete the exercise.