How to build a press with the exercise “vacuum”?

My dream is to build a press, remove belly fat and make it more flat? Very often one only crunches is not enough, and the local weight-loss does not exist. But it is an exercise the “vacuum” that helps you to keep muscles toned, and achieve a marked improvement in the figure.

How does it work?

During the execution of the “vacuum” occurs, the voltage of the transverse abdominal muscles. This muscle supports the internal organs, so if it is underdeveloped, you may experience problems in the form of a flabby bulging belly, even if there is almost no fat.

Try to add this classic exercise bodybuilders in their training program, and soon you will notice good results. By the way, a similar technique abdominal can be found in yoga class.

By the way, in addition to beautiful press this exercise helps to develop a graceful posture, relieves pain in the lower back and even allows for longer feel satiety!

Technique exercises “vacuum”

So, if you decided to master the technique of “vacuum” follow these 9 guidelines:

Do exercise on an empty stomach in the morning before Breakfast or 3-4 hours after dinner.

Lie on your back.

Put your hands on the lower part of the chest in the upper part of the abdomen.

Take a normal breath, and then 7-8 accounts slowly exhale all the air.

The maximum pull your stomach using the internal muscles of the abdomen. You need to feel like the belly button sticks to the spine. Do not inhale during this step! Use only the strength of the abdominal muscles.

Hold this position for 8-10 seconds. Feel like in your stomach the impression of a vacuum.

Perform the exercise several times. You may feel dizzy, this is normal. Don’t forget to take breaks between sets!

After several days of training vacuum lying down, try it sitting or standing. It will be somewhat more difficult, but eventually you will have to turn out as good as lying.

The inclusion of an exercise the “vacuum” in your workout at least 3 times a week for 5-10 minutes.

In two weeks you will notice how much more fit has become your stomach. And after a few months of training he won’t be so sagging as it happened before after eating.

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