Improving waist line..try these..

[TerraNoble]

Anyone tried them? Stomach vacuum?


There is an excerpt from Muscle Media:

The stomach vacuum (as perfected by Arnold and Frank Zane) is one of the best exercises you can perform to shrink your waistline in a very short period of time. I can generally knock several inches off my waistline just by performing vacuums for a three-week period. Although the vacuum takes some practice to master, it’s extremely effective in helping you gain great control over your abdominals and giving your waistline a paper-thin appearance.


Perform a vacuum by exhaling all the air in your lungs, sticking your chest out, and trying to touch your belly button to your backbone (don’t worry, you will never accomplish this). Hold for 10 to 20 seconds, relax, and repeat. The simplest way to perform vacuums when starting out is from a kneeling position on all fours. As you begin to master the vacuum in this position, you can also perform it in an upright kneeling, seated, or standing position. Like anything else, the more you practice the easier it becomes and the more control you will have over flexing your abdominals. Eventually, you will be able to do these anywhere, from driving in your car to standing in line at the grocery store..

I have been doing them for 6 months and I got good result.
It's worth giving a try!

 

[Legion Kreinak]

All it sounds like its doing is making me hold my breath...

 

[jeremys]

i tried it and i have a sharp pain in my left trap again. could i have possibly blown a blood vessel or something? anybody have something like this? just hurts if i hold my breath or lift something

 

[skaman607]

jeremys, you mean, like a side stitch in your traps, if that's it, then don't worry about it, you might have just been holding your breath too long, if that's not it, then I don't know. . .

 

[theoak01]

it doesnt sya how often or how many times a day to do this

this is where im confused

 

[DrBones]

Canadian Oak...
What part of southwestern BC are you in and where do you train?
I'm in coquitlam... Just curious

 

[theoak01]

i think you read it wrong bro,im in Sw ontario

 

[TerraNoble]

it doesnt sya how often or how many times a day to do this

this is where im confused

I used to do those vacuum stomach , 3 to 4 times, a week after my abs workout.

I would do 3 sets for 10 reps each.

Hold your breath for 15-25 sec and exhale.

I swear by it as my waist line went from 34 to 32 in less than 2 months...No I do them maybe once or twice a week.Keep sucking that stomach diligently, and the results will come in no time.

Happy sucking....

 

[bignate73]

toning up the TVA......

 

[DrBones]

Canadian OAK:
I should open up my eyes a little further next time.... or maybe just go to the next line

 

[Rexbo]

Ive looked at pics of Zane doing his famous front lat spread vacuum. ALot of other guys flex their abs hard, to try and show developement. He was the first to do the vacum, he looks like a Greek GOd when he does it.
Totally radical!

 

[Sebass67]

I am in good ole Van....

 

[Legion Kreinak]

Do these things really work? I don't see how simple sucking in your stomach and holding your breath does anything.

 

[skaman607]

It works some muscle, but I'm not sure which one, but you know how if someone just trains their chest they will become very hunched over because their pecs will pull on their shoulders, I think it's sort of the ssame principle here, but correct me if I'm wrong

 

[skaman607]

oh and it never hurts to have a bigger lung capacity either

 

[bignate73]

the transverse abdominus lies deep to the rectus abdominus (six pack). the fibers of that muscle (TVA) run, basically, around your body like a corset, so when you contract said muscle it shortens. basically you tighten the belt. over time you develop some tone in that muscle similar to what was mentioned with overdeveloping the chest (hunching over). that tension causes the waistline to draw in. having control over your TVA is not only beneficial to a persons posture and core stability, but also for bodybuilding purposes in posing.

 

[TerraNoble]

3 times a week , 3 sets will get your waist down in less than 2 months..just speaking from proper experience.

 

[TerraNoble]

h
Here is the proper way to do them, for those who wants to shed off some inches around the waist.

Start on all fours in the yoga postion .

Do 5 holds as long as you can........... first you blow out all of your air ,then try and suck your belly button to the back bone........... but dont breathe in any air.

Once you get to where you can do five -30 sec holds -with only a breath or 2 inbetween.

then try doing them while kneeling on your knees............ once you can do the 5- 45 sec holds-. do them standing.

then once you can do the 5 one minute holds standing......... start practicing poses.

and walla............ waist go bye bye

2 helpful hints.

1- if your fat you will not think your sucking in all that much........ belive me you are.

2-you will throw up if you do these on a full stomach.

happy sucking

 

[Legion Kreinak]

Haha, well then I shouldn't have tried them after just drinking, eating tons of beef jerky, having a severe stomach ache, and walking eighteen or so miles on bike trails with my friend.

Woahhhh I feel GOOD!

 

[skaman607]

Let me guess what happened