What is a vacuum exercise?
Vacuum exercise, also known as stomach vacuum exercise, is a way to work with transverse abdominal muscles that are essential to a strong core, but are not used in performing other traditional AB exercises, such as parsing and sitting. This exercise is a great way to work these specific muscles and also helps the lower stomach to look more flattering. Although there are many different ways to perform exercise, the basic principle is the same, and it is to draw the belly button back to the spine, hold it in this position and relax before repeating. At first it will be challenging, but soon it will be possible to hold it longer and make more reps.
The easiest way to perform vacuum exercises and the most frequently performed bodybuilders is to breathe and fill the lungs with air. Then, while breathing, try drawing the belly button towards the spine. Finally, there is a firm feeling of lower stomach and sides; Hold this position for at least ten seconds and then complete the exhalation. It soundsAs a very simple exercise, but it is actually quite challenging and really helps to work with transverse abdominal muscles.
Some yoga asanas will also work as well, and one particular position is very similar to vacuum exercise. This is known as the position of a cat that is performed on all four. The spine begins in a flat, neutral position; It is then rounded like a cat, with a belly button pressed towards the spine. Then the spine is relaxed and curved the opposite, giving the spine a slight look back. It's a good way to stretch your back and also strengthen the core muscles.
Exercises can also be performed when sitting on a chair, such as attempting to control the breath and the ABS pulling towards the spine. Some people also make a standing pelvic tilting as a type of vacuum stomach exercise; The exercise is quite similar to the others described, but the hips are slightly turned on the exhalation. It is more difficult exercise, soE is best to wait for the basic muscles to strengthen a little before they try. As with any training plan, it is important to perform a number of different exercises, including stretching, strength training and aerobics to really get as much of any training.