Stomach Vacuum
Stand tall with hands on hips, inhale deeply, then exhale fully while drawing the stomach in. Picture the navel touching the spine and hold.
- Dificuldade
- Iniciante
- Tipo
- Alongamento
- Mecânica
- Isolamento
- Força
- Estático
- Músculos
- 1
Sequência
01 · start
To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
02 · exhale
Now slowly inhale as much air as possible and then start to exhale as much as possible while bringing your stomach in as much as possible and hold this position. Try to visualize your navel touching your backbone.
03 · hold
One isometric contraction is around 20 seconds. During the 20 second hold, try to breathe normally. Then inhale and bring your stomach back to the starting position.
04 · progress
Once you have practiced this exercise, try to perform this exercise for longer than 20 seconds. Tip: You can work your way up to 40-60 seconds.
05 · repeat
Repeat for the recommended amount of sets.
O que trabalha
3D
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