Affiner sa taille : la technique du stomach vacuum

Who hasn't dreamed of a flat stomach, a slim waist in all circumstances? This is possible thanks to a very easy exercise that can be done anywhere!What is stomach vacuum?The “stomach vacuum” technique has been popularized in the world of bodybuilding. It's the emblem of the 70s and 80s - so- called “old school” physiques . Among the athletes who contributed to the rise of the vacuum we can mention Franck Zane. Recently, the physique of the 70s and 80s has become fashionable again. Exit the distended and swollen bellies, the vacuum is back in force with the athletes of the new generation.On stage, this technique aims to give the illusion of a very thin waist . It thus makes it possible to play on the proportions and therefore to accentuate the shoulder-waist-thigh ratio.However, this exercise has just as much to see more interest outside the spotlight: it allows by strengthening the deep muscles of the abdominal strap to refine the waist after only a few weeks.The deep abdominal muscles are composed of the transverse abdominis muscle and the lumbar multifidus . They are located below the rectus abdominis (also called "rectus abdominis" it is the one that makes the chocolate bars) and the external obliques (the "V").The transverse ensures the containment - and therefore the protection - of the viscera. It also comes into play when bending the spine, and finally it allows abdominal hyper-pressure useful for active expiration of air from the lungs (when you “empty” the air from them).The deep muscles of the abdomen are often neglected! Most people focus on chocolate bars because their visual impact seems more immediate to them. However, the strengthening of the deep muscles not only makes it possible to improve certain back pains , to improve general posture and to reinforce stability during polyarticular exercises ; it also allows by a “sheathing” effect of the trunk, to refine the size !How to do the “stomach vacuum”?It is a simple exercise based on an isometric contraction . Here is the image that you must have in mind to help you visualize the exercise: the purpose of the vacuum is to empty the air from your lungs in order to raise the diaphragm to bring your stomach in as much as possible.1 • Place yourself lying on your back to start. (You can then do it with practice in other positions).2 • Exhale to completely empty the air from your lungs. Your diaphragm goes up below your rib cage. You will feel your waist shrinking, the transverse is contracting.3 •Rentrez votre ventre au maximum. Imaginez que vous voulez toucher votre colonne vertébrale avec votre nombril. Votre muscle transverse est à son point de contraction maximale. 4 •Tenez cette position le plus longtemps possible. Commencez par une contraction isométrique (contraction sans mouvement) d’une vingtaine de secondes si possible puis augmentez au fur et à mesure.

5 • Bien que vous aurez plus de sensations en restant en apnée, cet exercice doit pouvoir être réalisé en respirant - oui, c’est bien plus dur ! Petit à petit vous arriverez à ne pas relâcher la contraction en respirant.

Vous pourrez ensuite réaliser cet exercice assis au bureau ou en voiture, debout, allongé et même durant vos exercices d’abdos à la salle !The results ?After a few weeks of diligent practice (every day, several times a day) you will notice a decrease in waist circumference of around a few centimeters!Do you tend to forget? Do it while brushing your teeth ;)Also discover in this article the best food supplements to lose weight!