Often, when trying to achieve a beautiful body with a spectacular embossed press, we face difficulties.
Muscles are growing, but the cubes are still not visible. This is due to the large amount of subcutaneous fat that accumulates on the abdomen. You can easily get rid of it with a single exercise.
Vacuum is a very effective abdominal exercise. It is good to do it in the morning and on an empty stomach. Do not overdo it: for beginners, 3-5 minutes of practice will be enough, later this time can be gradually increased.
When a person does not follow his posture, he develops and intensifies lordosis (curvature of the spine with a forward bend). Because of this, the abdominal muscles are constantly relaxed, and over time they stretch more and more.
This increases the load on the spinal column, which then causes problems with the back and internal organs.
Why vacuum is useful
It works well for the internal muscles of the core, engages the transverse abdominal muscle, which regulates intra-abdominal pressure. If you do this exercise regularly, you can partially align your spine. In addition, the vacuum massages the internal organs, which will subsequently help to avoid many chronic diseases.
- We take two deep breaths and two deep breaths.
- On the second exhalation, we completely exhale all the available air from ourselves.
- We draw in the stomach as much as possible.
- We put our hands on the hips.
- We still do not breathe air.
- We stand in this position for 10-12 seconds.
- We carry out two or three such cycles within a minute.
To achieve maximum results, exercise should be done every day for at least a month to see the effect. It can be performed in any position convenient for you: standing, on all fours or with an emphasis on the wall.
Don’t be alarmed if you don’t succeed right away, this is normal. Any technique can be learned and practiced to perfection.
The habit of exercising will begin to bear fruit, and the beautiful relief of the press will only be a matter of time and your perseverance.