[quote]Bradley Joe Kelly wrote:
[quote]BHappy wrote:
Bradley wrote:
“You might also want to try a vacuum posing routine”
i have no clue how to do that, is it somewhat like in yoga pulling in our belly ?
Is it done as an exercise or just for mesuring ?
I can be close to 200 with a plate in my back pocket…
pic on post 8 ?
It is a pose but also a exercise that can be used to strengthen your Transverse Abdominis. This can permanently help you lose a little size off the waist because it is the muscle that pulls in the stomach. You have to be lean to actually notice decent results though. Id link to a good routine for it but can’t now.
Edit: here you go, one variation of the exercise.
The Lost Art of the Vacuum
Bodybuilders of old were conscious of their midsections and worked diligently to perfect the v-shaped tapered look most of us strive for. Countless hours were spent strengthening and learning how to control the inner depths of their abdominal walls. One of my all time favorites,Frank Zane,was the master.
This technique not only had a positive result from a physique standpoint,but it developed the muscles responsible for respiration to their fullest.
Learning how to properly perform a vacuum is the first step down the pathway to better respiration.
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Begin by lying face up with your knees bent and your feet on the floor.
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Engage your inner abdominal wall by drawing in as if you wanted to touch it to your spine.
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Once engaged,start to slowly breath in through your nose and fill your lungs as completely as possible.
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Once you have reached your fullest breath, hold it for a five count and slowly breath out through your mouth without releasing your abdominal wall.
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Relax,and without engaging your abdominal wall,take another deep breath,holding it for a five count before slowly breathing out,thus reinforcing the progression towards a greater lung capacity.
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Repeat this cycle for a total of twenty breaths for as many sets as you want. The more you do, the better the results. Steadily increase your hold count to improve respiratory efficiency.
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The next step would be to progress to a four-point stance on your hands and knees, followed next by kneeling.
Engage, Breathe, Execute
Once you feel that you’ve made progress and sucked all you can out of your vacuums,it’s time to apply this method to exercise.
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Visualize any compound lift,and upon approaching the bar,take three slow,deep breaths in through your nose and out through your mouth.
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Grasp the bar,engage your abdominal wall, and fill your lungs with air.
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Execute the lift,breathing out with force and keeping the tension on your abdominal wall.
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As you decelerate the weight,repeat your deep breath in and execute the lift again, objectively trying to keep your abdominal wall engaged throughout the number of reps chosen and breaths taken.
Upon completion of the exercise,take another three deep breaths applying the five-to-ten-second hold pattern,thus allowing for further oxygen saturation into the bloodstream,as well as improving lung capacity.
Not only does this supply the necessary oxygen to your body,but at the same time it helps to control your heart rate. By increasing your intake of oxygen and engaging your core musculature,you’ll soon see the positive benefits as your strength and rep ranges go up.
Secondarily,you’ll also experience a better-developed abdomen and an overall tightening of the midsection,resulting in a flatter,firmer stomach. Respiration will be more efficient and your body will function at a higher level.[/quote]