Едно упражнение, което не само че ще заздрави вашите коремни мускули, но и ще ви помогне при прибирането на корема и ще ви направи по-стройни. Изключително подходящо, както за мъже, така и за жени, които искат да постигнат добри и дълготрайни резултати.
Нека започна с няколко думи за вакуумната поза, това е поза която е била изключително популярна и на почит през златните години на фитнеса. Ако погледнем някой от старите издания на Мистър Олимпия или старите списания за фитнес от едно време ще забележим, че тогава тази поза е била доминантна.
Не само че допринася за много по-стройна фигура, но и прави тялото много по-приятно за очите. Освен това е тази поза е свързана с редица здравословни ползи.
Това е и много разисквана и спорна тема особено в последните години в които започнаха да бъдат предпочитани шампиони, които наблягат само на мускулната маса. Този период започна с качването на Дориан Йейтс на трона на Мистър Олимпия.
За щастие все повече набира популярност естетическия бодибилдинг в който се залага повече на формите на тялото, симетрия и пропорциите.
Стига толкова история.
Защо и с какво може да ви помогнат вакуумките?
- Първо и преимущество е че е много лесна за изпълнение и може да се прави буквално навсякаде. Предполагам дори като се разхождате навън, въпреки че рискувате някой друг странен поглед от минувачите покрай вас – така че, може би, не навсякаде.
- Това упражнение може да ви помогне изключително много, ако желаете да намалите обиколката на талията си. Не очаквайте чудеса разбира се, но в зависимост от индивидуалните предразположености може средно да намалите обиколката с до 3 см за един месец.
- Основното преимущество е че се фокусира над коремните мускили в дълбочина, които много често биват пренебрегнати. По този начин можете да подобрите стабилността си в коремната област, таза и гърба и гръбначния стълб. Това влияе изключително благоприятстващо при упражнения като клекове, мъртва тяга и други.
- Редовното изпълнение на тези Вакуумки помагат при болки в гърба и кръста, които могат да се получат в следствие на лоша стойка, прекомерно седене на стол и други.
Как се изпълнява?
Това което правите е да засмучете корема си, в областа на пъпа, навътре. Чувството е все едно се опитвате да го приберете навътре към гръбначния стълб. В момента в който не можете да го приберете по-навътре, спрете и задръжте тази поза.
От гледна точка на повторения и серии, бих препоръчал два основни подхода:
Първият подход е в стил 10 по 10. Задъжате корема си прибран за 10 секунди, отпускате за няколко секунди за да си поемате въздух и да си починете и преминавате към следващата серия – за десет серии общо.
Вторният начин, към който можете да преминете след като започнете да се чувствате комфортно с изпълнението на 10 по 10 е да увеличите времетраенето между 30 до 60 секунди за 5 повторени общо.
След като заздравите мускулите си в тази област и придобиете повече опит в активирането им, може да използвате това упражнение по време на тренировка. Ще Ви помогне за по-голяма стабилност при по-тежките клекове и също така ще избегнете болките в кръста много по-лесно.
Може да го изпълнявате както всеки ден така и през ден, коремните мускули са едни от малкото, които могат да търпят натоварване всеки ден. И които така или иначе използваме всеки ден.
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