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How to Do Vacuum Workout
A feature of the vacuum exercise is its static load, in which the abdominal muscles are tense in the absence of air in the abdominal cavity and lungs.
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Frequently Asked Questions
DIFFICULTY LEVEL
Beginner
FOCUS
Stretching
MUSCLES INVOLVED
Abdominal, Belly
EQUIPMENT
Not required
What is a Vacuum Stomach?
This is a movement in which you completely exhale air, and then hold your breath and draw in your stomach as much as possible, as if trying to press the navel against the spine.
What is the difference between exercise "vacuum" in fitness and yoga?
The "vacuum" in fitness is aimed primarily at working out the deep abdominal muscles. In yoga, these muscles are turned on at the very beginning of the movement, and then completely relax.
Is it true that exercise "vacuum" helps to remove fat from the abdomen?
There is no evidence that the "vacuum" in any way helps to remove fat from the waist - neither subcutaneous nor visceral, which surrounds internal organs.
When performing any "vacuum" - whether it's fitness or yoga - small muscles work, the static contraction of which does not lead to a significant waste of calories.
Even regular and varied abdominal exercises, in which the muscles are strained much more, do not help the Effect of Abdominal Exercise on Abdominal Fat to reduce the amount of belly fat.
Why is the exercise "vacuum" useful?
- Develops respiratory muscles
- Improves blood circulation and prevents lymph congestion
- Improves Digestion
- Strengthens the external oblique and transverse abdominal muscles
- strengthening the deep muscles of the abdomen.
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The Technique of Performing a Vacuum
- Place your feet across the width of the pelvis and take a stable position, resting your hands on your hips.
- Take a deep breath through your nose.
- Then exhale through the nose in the same way, freeing the abdominal cavity from the air, pull the abdominal walls to the spine
- Pull the navel to the spine as much as possible and hold your breath for 10-15 seconds.
- At the end of the time, inhale smoothly through your nose.
- Rest for 20-30 seconds and complete at least 2 sets, maximum 10.
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