A flat belly is, of course, beautiful! And it looks beautiful not only for girls, but for men. To remove the hanging abdomen, many resources advise to swing the press. However, the majority of the results see the reverse - the stomach only increases. It's not surprising: from the loads just grow slanting and straight muscles of the abdomen, but the stomach does not go away.

In order to clean the stomach, there is a good exercise, called "vacuum". It came from yoga in fitness, and even in bodybuilding (for this thank you to Arnold Schwarzenegger). Thanks to the "vacuum" many athletes managed to make themselves a beautiful torso.

"Vacuum" is directed not only to the beauty and relief of the abdomen, but to the whole body:.

1) strengthens the transverse muscles, which "support" the internal organs;.

2) visceral fat is burnt, and it is the most dangerous in our body;.

3) the organs, which as a result of obesity have fallen below the abdominal cavity, return to their original positions;.

4) the exercise activates the intestinal wall, improves the motor system of the intestinal system and the process of digestion as a whole;.

5) Regular execution of the "vacuum" improves metabolic processes in the body and blood circulation in the abdominal region;.

6) posture improves;.

7) during the exercise it is necessary to breathe correctly, t. We also enrich our body with oxygen;.

8) has a beneficial effect on the nervous system;.

9) does not require any sports equipment, can be performed anywhere and in different positions.

The main element in the exercise is proper breathing. And the first time it must be performed, standing in front of the mirror, to track the correctness of the execution of technology.

When doing a "vacuum", do not hold the press in tension. On the contrary, the whole essence of the exercise is in relaxation of the abdominal muscles and their stretching, which is carried out due to the difference in pressure in the diaphragm and the abdominal cavity.

Effective "vacuum" will be when you will do it regularly!.

If you experience unpleasant sensations in the process of execution - immediately stop. At first it will be difficult to build the right breathing.

The best time to perform - in the morning, on an empty stomach. And during the day, only not with a full belly.

Number of approaches: at least 3 approaches 10-15 times. It is possible and more, but not less.

Because the vacuum is the stretching of the muscles, then when the stomach starts to go away, it will be more effective to complete the exercise by training the press.

The technique of executing the "vacuum".

You can perform in any position: standing, lying, sitting, and even on all fours. The essence of technology is the same, differ only in the level of the load.

In the supine position (easiest).

Laying on his back, stretching his arms along the body, legs bend at the knees. We make a free exhalation, we let out all air from the lungs.

And now we make a "false" breath (this is the most difficult): we must inhale, drawing in the stomach, and so that the air does not get into the lungs.

Now we represent that our task is to touch the stomach to the spine. Lingers in this position. Exhale and relax the stomach.

And so 10-15 times.

In the sitting position.

To this exercise, you can go only when you will get to breathe in the prone position. The difficulty of performing in a sitting position is that we do not relax muscles that hold our body exactly.

Sit down on a chair, keep your back straight, knees bend at an angle of 90 degrees. Hands on your knees.

We exhale through the mouth. Then we make a "false" breath and simultaneously draw in the stomach. Relax and restore breathing.

In the standing position.

Legs on the width of the shoulders (slightly bend at the knees), hands on the hips. Head a little lower, but look upwards. In this situation it is easier to make a "false" breath.

We exhale, after which we draw in the belly. If you feel how your organs "got close to the ribs", then you are doing everything right!.

Now relax.

When you have learned to correctly make a "vacuum" in a standing position, you can slightly complicate: tilt the body forward by 45 degrees, knees also remain slightly bent, hands lower, but do not lean on their feet. And we make a "vacuum".

On the knees.

The most difficult variant.

We rise on all fours. Shoulders, elbows and wrists should be perpendicular to the floor. Knees bent at right angles.

Exhale, then make a "false" breath. We draw in the belly, tilt the head slightly, the back is slightly arched.

Relax, breathe in air and breathe again.

Contraindications.

It is very useful to regularly make a vacuum in the stomach. Exercise, however, may be in some cases prohibited. The main contraindications:.

Gastric and duodenal ulcers.

With any diseases of the digestive tract - with caution.

Pulmonary diseases.

Problems with the cardiovascular system.

Women's Critical Days. Pregnancy Period.

You will perform the "vacuum" regularly - you will have a flat belly, and the abdominal muscles will always be in good shape!.

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