To squeeze your back line, make your post and create a strong core without making a strong crunchy and create a strong core? The stomach vacuum can miss you.
A classic zane such as the Classic Zane such as Arnold Schwarzenegger and Frank Zan are classic zane. It supports the deep muscle, spine responsible for shooting in your waist and stabilizes your whole middle part, responsible for shooting on your waist.
And you don’t have to be a physics competitor to get any benefits. Today, when Chris Bemistead, as Tris, today, this is a focus of vacuum training, it offers real results to improve the main potential of normal movement, breathe and improve the situation.
In this position, we need to work on how we work about the stomach of stomach, why you should be in this work, benefits and potentially risks, in the gym or at home.
What is the stomach vacuum mechanic?
It Stomach vacuum exercises it isometric Nuclear training This is aimed at the goal Abdominal cavity (TVA)– The abdominal cavity is often referred to as the natural cord of the body. Let not the opposite screech, unlike the stomach of stomach, you cannot easily see, but it is very important for the back and functional movement.
Well-known hollow abdominal space or In the maneuver (ADIM)This method is done with radical breathing and the abdominal button is not moving the shifting in.
The muscles worked
The main purpose is that transverse abdominalBut other basic stabilizers are also hired:
- Interior rods
- The pelvic muscles
- Cartoon
- Diaphragm
These muscles improve and support the pressure in the abdomen, to protect and support the spine.
The stomach is mainly targeted transverse abdominalBut 2019 study He also likes the internal curved, pelvic muscles, diaphragm and multifeed.
How to complete the stomach vacuum exercise
It is recommended in a permanent state to ensure that new beginners will be provided in the relevant state. This gradual guide:
Red techniques
- Stand taller With their hands, sparse neutral.
- Breathe slowly through your nose for 3-5 seconds.
- Breathe in drawing the inner button on the abdominal button.
- Hold 10-15 seconds reduction (do not hold your breath).
- Rest and breatheAnd then repeat.
- Packages / Reps: 3-5 repetitions 3-4 times a week.
Products: positions to move
Once you’ve mastered the main form, try these differences to call your nucleus in different ways:
1. Supin (lying in a hook)
How to do this:
- Lie on the floor with your lap and your legs (the condition lying in hook). Put your hands on your side Your hips. Typically hold the shortness for 10-20 seconds during breathing.
Shechs:
- Release your poles, save the neutral pelvic cavity (avoid the postoror top) and gradually increase the navel jeans.
Why is this effective:
- Fully supports the floor, provides cargo reduction in the spine. This position is insulates to other muscles without compensation. Is often used Restoration and spur Settings to set up a deep core activation.
2. Rectangle (4-point abdominal cavity)
How to do this:
- Hold yourself on hands and knees and wrists with your shoulders. Hold activation for 10-15 seconds, Continue breathing.
Shechs:
- Save the neutral of the spine. Breathe, then raise your abdomen back to your spine. Do not allow circular or pit on your back.
Why is this effective:
- In this shooting-neutral position, the nucleus needs to be softened without full support, without full support and naked patterns. Used to manage a car Lumber stability and Therapy-based therapy.
3. Sorts (bedding lying down)
How to do this:
- Laying with legs and lying down on the front arms or towels. Without holding your breath without holding your abdominal wall inwards and staying away from the floor by holding out the pelvic neutral.
Shechs:
- Avoid only the abdominal cavity, only the abdominal cavity should rise inside. Hold in a steady breathing and hold for 10-20 seconds.
Why is this effective:
- Gravity makes this position more difficult and counteract action. Requires Control of pressure in the abdomen.This is the ideal of this version Athletes, Pilate practitionersor Experts on advanced nuclear specialists have already had TRA.
How to know how you do it right
- Put one hand under your sternum and under your second.
- When you work properly, Only the bottom hand should move in the inside.
- Alternatively, the muscles are squeezing and drawn into the inside by the front of the pelvic bone in front of your bone.
How often can I do them?
- It is safe 2-5 times a day, but every day can be more realistic for long-term consistency.
Advantages of stomach vacuum exercises
1. The improved core stability
By activating the aircraft, the stomach intensifies inside. This provides Rear supportespecially during the lifting or long-term sitting.
The impact of the nuclear muscles of the abdomen was studied in 2022 studyThis concluded that the transformers were involved in the posts conducting all five tests of internal accidents.
2. Fewer back pain
2019 study The abdominal exercise as an abdominal vacuum is a Protective effect To the Sand Workers who were chronic low-back pain.
3. A good condition
Involving deep muscle of the abdomen activates the spine of the Lumber and activate the pelvic cavity.
4. To deal with the pelvis
Many people naturally attract themselves pelvic During the manever, improving poverty and sexual function.
5. The main control for RABRI and Athletics
This method is often used to restore in rehabilitation neuro -ckken control nucleus, especially in athletes or surgery patients.
6. Improved breathing
Stomach vacuum exercise will increase the breathing by increasing the lung capacity and dealing with diaphragm. Each time you breathe during training, you will emit air from your lungs and help strengthen the diaphragm.
Potential risks and restrictions
- Ugliness If you hold your breath or practice inappropriately exercise.
- It is very easy to attract superficulous ABS or nuts, especially sauce.
- Leads to a decrease in characters delicate and depends on the way lifestyle as lifestyles diet and generic activity.
Tip:
Do not cut your shoulder or squeeze your waist behind during exercise.
Does the stomach flatten?
Contributed to many online claims, The stomach is “does not reduce your waist” or turn on the abdominal oil. What to do this:
- Pull and tie The internal wall of the abdomen
- Help reduce The output of the abdomen caused by muscle management
- Support is a August When combined with proper nutrition and exercise
Why should bodybuilders use it?
During the competitions, athletes “sagust” the vacuum, they “absorb the abdomen” and the most aggressive dwarf and v-trick.
Hypertrophy training forms muscle size, vacuums are aimed at adaptation and compression of physics and strengthening compressing and filling out physics.
The aesthetics from the stomach village is not loss of fat as a result of the reproduction of muscle management. Subcutaneous and visceral fat should be reduced through and through common exercises.
Who should do this?
The stomach is suitable:
- Looking for new beginners Data Enterprise
- Aesthetic improvement (bodybuilding and physical presentation)
- People lower back topics
- Need table workers postural rehabilitation
- Dates women (Under medical directions)
- Athletes are notiented Deep-nuclear control
Final thoughts
It Stomach vacuum exercises A simple, less effective method to strengthen your deep nuclear muscles and develop the spine. If it is a master’s degree that corresponds to a flat stomach, a stable table, a lifestyle change and progressive executives, it doesn’t recover very well.
Literature
- Belzimyy noddy, mask, jome, les, but. (2024). The impact of physical activity with the participation of physical activity. PLOS. 19 (1): e0323195. https://do.org/10.11.Purnal.pone.ponee.03195
- H, Kim h, who is for Y. (2022). Hollow space in different places to activate the basic abdominal muscles. Health (Basel). 10 (1): 124.
- Jun jh, Li hj, oh dw. (2019). The effect of a picture of the abdominal cavity is the abdominal cavity and activation of the pelvic. J back musbil muscles. 32 (5): 749-755.
- Hwang uj, who ks ks. (2015). Training breathing muscles and Adam’s shot breaks the function in the Xorplegia. Jamerti Ski. 27 (3): 915-918.
- Cristine Linders, August 29, 2019: An important role in the prevention and treatment of low back pain of the abdominal cavity https://pmc.ncbi.nlm.gov/artulles/pmc6778169/
- SAIKLAN, P., P., P., PWuntumumeAtaxul, R. & Chatpre, T. The effect of basic stability during long-term sittings in the abdominal workers. Int. J. planting. REV. Public health19, 1904 (2022). – Pub
