We pay attention to the external muscle corset, that is, visible to the naked eye, and forget about the internal one. But it is even more important for an aesthetic physique, spinal health, and even for the development of strength.
The simplest example is the transverse abdominis muscle , which hides behind the rectus abdominis muscle, that is, behind those very coveted abs (and also the external oblique abdominal muscles).
You can have low body fat, visible abdominal muscles and still have a bulging belly. Yes, when you look in the mirror and deliberately suck in your belly, everything is beautiful, but you should relax and say hello to your sculpted (or round) belly.
In general, if you want a flat stomach, in addition to the abs, you also need to train the transverse abdominal muscle. It's quite simple and doesn't take much time, but the results are impressive. In particular, only training the transverse muscle can actually reduce your waist, and not bending from side to side with weights or dumbbells. The latter are only expanding it.
You don’t need to learn a whole set of exercises, just one is enough, it’s called “ Vacuum in the stomach ” or simply “Vacuum”.
Why do the abdominal vacuum exercise
Many people want to get a flat stomach without “killing” their abs with numerous dynamic exercises that develop muscle thickness but do not give much results. The static vacuum exercise actually flattens the waist, especially when viewed from the side. The fact is that the vacuum strengthens the internal abdominal muscles, and they are located under those muscles that are trained with the help of dynamic crunches that are familiar to us. Leg crunches and leg raises work the external muscles - the rectus abdominis and external obliques - while the vacuum works the transversus abdominis and internal obliques, which are located under the external obliques.
It is the internal muscles that stabilize the spine, and their atony leads to protrusion of the abdomen forward, and with it the spine and internal organs. As a result, a small roll forms in the lower abdomen, even when performing dynamic abdominal exercises. Therefore, performing a vacuum will tighten and tone those same muscles and make the stomach noticeably flatter and reduce the volume of the waist. But this is achieved not through fat burning, as many people think, but through the impact on stabilizer muscles that have ceased to perform their functions.
The vacuum should be performed by those who notice the above-described picture in the mirror - the appearance of the abdomen and its protrusion, curvature of the spine, the appearance of hyperlordosis of the lumbar region.
About “boiling” saliva
Indeed, saliva will boil on the tongue, and how. After all, the pressure in the mouth is not maintained at the same level as in the circulatory system. The same will happen with the mucous membrane of the eyes. But! What is “boiling”, as such?
Boiling is the process of a liquid transitioning to a different state of aggregation, that is, in simple words, rapid evaporation. And what injures a person during boiling is not the process itself, but the temperature at which this process starts. Yes, on Earth it will be painful to burn with boiling water, because here boiling water under a pressure of 1 atmosphere (760 mm Hg) will have a temperature of 100 degrees.
But in a vacuum, the boiling process will occur at low temperatures, from which no harm will be caused to the body. It will just dry out your mouth and leave a feeling of sand in your eyes. But all this will be restored over time. If you are saved, of course.
How to do a stomach vacuum correctly
Technique for performing abdominal vacuum while standing
- Place your feet hip-width apart and take a stable position with your hands on your hips.
- Take a deep breath through your nose.
- Then exhale through the nose, freeing the abdominal cavity from air, pulling the abdominal walls towards the spine.
- Pull your navel as close to your spine as possible and hold your breath for 10-15 seconds. Try to pull your abdominal muscles under your ribs, but do not round your back.
- When the time is up, inhale smoothly through your nose. Rest for 20-30 seconds and perform at least 2 sets, maximum 10.
Sitting vacuum technique
You can perform the exercise while sitting on a chair or on your shins; there is no difference in the technique.
- Sit more comfortably. Place your palms on your hips, straighten your back, and maintain a neutral position.
- Take a deep breath in through your nose, then exhale, emptying your lungs and stomach of air.
- After exhaling, draw your stomach in even more, as if you were pulling your navel towards your spine and under your ribs.
- Hold your breath for 10-15 minutes.
- Then inhale through your nose and restore your breathing.
Technique for performing abdominal vacuum while standing on all fours
- Place your palms under your shoulder joints, keep your elbows straight, place your knees under your hip joint at a short distance from each other.
- Take a deep breath, without rounding your back, and exhale completely through your nose, hold your breath.
- Next, pull the abdominal walls as close as possible to the spine, but do not round your back.
- Hold your breath for 10-15 seconds, after the time is up, inhale through your nose and rest.
Lying abdominal vacuum technique
- Lie on your back, place your arms along your torso.
- Take a deep breath, then exhale, drawing in your abdominal muscles, and hold your breath.
- Pull your navel as close to your spine as possible and press your lower back to the floor.
- Hold for 10-15 seconds, then inhale through your nose and restore your breathing.
The main cause of rapid death is hypoxia
But death from lack of oxygen is a serious thing. It is clear that a spacesuit, even the most useless one, has its own life support system, which is designed to maintain external pressure around the body at an acceptable level, maintain temperature and, of course, provide the human respiratory system with a breathing mixture.
You can survive in a vacuum without a spacesuit if you learn to exist without oxygen for a long time. But, alas, the body, and, most importantly, the human brain, are not adapted to this. Therefore, the areas of our brain responsible for thinking, through which we make decisions and carry out conscious operations aimed at saving ourselves, will be among the first to turn off from oxygen starvation.
Next, the “vegetative” areas responsible for the functioning of the heart and organs will begin to switch off. After this, without oxygen, the body's cells will begin to die. And if these are brain cells, then it will no longer be possible to restore its functioning, even by restarting the heart. That is, the “rescuers” have about 2 minutes to do everything. Any more is death.
How often to do a vacuum and for how long?
Vacuum is not contraindicated when performed daily, but it is best to perform it after the main set of exercises 3-4 times a week, then the exercise will be more effective.
- Beginners should hold their breath for 10 seconds, gradually increasing to 15 seconds.
- Advanced ones can hold their breath for up to 20 seconds.
Rest between approaches should be from 20 to 30 seconds; in the future, the rest time can be reduced.
- The optimal number of approaches for beginners: 3-5 cycles of breath holding;
- for advanced: 8-10 cycles.
What results can be achieved?
By performing Indian exercises frequently, you can not only remove extra centimeters from the abdominal area, but also gain bonuses:
- a flat female tummy that will not become covered with cubes;
- improved blood circulation;
- proper oxygen saturation of organs;
- beautiful posture;
- weight loss;
- proper functioning of the gastrointestinal tract;
- reducing the risk of developing pain syndromes in the lumbar region;
- restoration of stool.
Thanks to regular training, you can lose about 3-5 centimeters in your waist, and all this without additional intervention in your lifestyle.
Below we have presented a series of photographs with examples of before and after classes. The final results were achieved after 6-10 months.
This is a truly amazing effect, and the girls say that they did not feel any discomfort, because they did not have to go on a diet or torture themselves with grueling workouts in the gym.
Recommendations for Beginners
What are the benefits of abdominal vacuum for women?
- Firstly, the vacuum exercise improves blood circulation and tone in the pelvic muscle organs, and this has a beneficial effect on reproductive function and hormonal levels.
- Secondly, only with the permission of a doctor can a vacuum be performed after childbirth, namely at the end of the postpartum period, for at least 42 days.
- The exercise will tighten stretched abdominal muscles and restore the functions of internal organs and improve appearance.
Why is it worth doing a vacuum for men?
I recommend that representatives of the stronger sex include a vacuum in their training and remember the form of Arnold Schwarzenegger in his youth. With developed muscles, namely a wide back and huge pecs, the bodybuilder’s waist was thin and his stomach was flat, which added aesthetics to his appearance.
Contraindications
Since losing weight using a vacuum involves working with deep abdominal muscles, visceral fat and affects the functioning of vital organs, it is not available to everyone.
Absolute contraindications:
- pregnancy;
- recent cesarean section or any other abdominal surgery;
- respiratory and cardiovascular diseases;
- problems with the gastrointestinal tract;
- menstruation;
- obesity;
- abdominal pain of any nature and origin;
- elevated body temperature, acute illness;
- neoplasms and inflammatory processes in the pelvic area and peritoneum;
- pathologies of the biliary tract.
A relative contraindication is the postpartum period. First, you need to wait for the lochia to stop and consult with the supervising gynecologist whether it is possible to begin such serious training. This precaution is due to the fact that powerful vacuum breathing stimulates the uterus and can slow down its recovery after childbirth.
Another cause of death is radiation
We will not go into details of what cosmic and solar radiation are, let’s just say that both carry inevitable death. If a person is lucky enough (Ha! What happiness!) to find himself without a spacesuit in the vacuum of space at a short distance from a planet that, like our Earth, has magnetic poles, the planet itself will protect him from cosmic and other radiation.
If a tragedy occurs far enough from the planet, but not so far from the star, everything will depend on what type of star it is - one, and on the activity of this star at the moment - two. If you are “let out for a walk” at a distance of 1 a. e. (1 astronomical unit is equal to the distance from the Earth to the Sun, that is, about 150 million km) from the blue giant, you will receive a lethal dose instantly and there will be no one to resuscitate in a second.
If everything happens at a distance of 1 a. That is, from such a yellow dwarf as our Sun, everything will depend on its calmness at this moment. If you get caught in a solar flare, you will die from the dose of radiation, even if they pump you out at first. If at this moment the luminary behaves calmly, you will get off with a slight fright.
If you are thrown outside of any solar system in a place of absolute emptiness, everything will depend on whether you will run into cosmic rays emanating from any supernova or other cosmic “anomaly” that has ever exploded. Such proton emissions, depending on the intensity and distance from the object that emitted them, can not only irradiate you with X-rays and other radiation, but also simply disperse your body into molecules and atoms.
But getting caught in such an intense beam would be fatal even for a ship. So you can rest assured. Pranksters who decide to perform this unique experience on you will stay away from such places.
