May close: quickly make the stomach!

The other day in the hall met a man. Growing under two meters, powerful as an antique statue, even the ankle — the problem male zone — worked out perfectly well.
It can be seen that the person is given both beautiful genetics and a lot of work has been invested in the body. Well, poured Samson:

Photo: wonderfulplaces.ru
But here's the trouble, with all the beautiful physical form - sticking out his stomach, like a pregnant man. What is the worst - it is not fat and not a "beer belly".
It was a diastasis - a problem that many people have, and those who have given birth - through one.
Diastasis is the divergence of the rectus abdominis muscles, which leads to the effect of a “collapsed” belly, which cannot be removed even by strengthened training.
In varying degrees, diastasis is present in a huge number of people. If it is small, they do not realize its existence, but sooner or later it will lead to problems.

Photo: angelmaynard.com
One thing is aesthetics. Of course, walking pot-bellied - beautiful little. In advanced cases, diastasis really resembles a pregnancy, but this is not the worst.
Much worse - health problems. Diastasis is the main cause of hernia. Part of the internal organs falls out through the muscles, which leads to serious consequences, up to the operation. Also diastasis manifests itself back pain, poor posture and a violation of the gastrointestinal tract.
The particular danger of diastase for pregnant women. The child may begin oxygen deprivation, and the attempts in labor at birth will be insufficient and ineffective.
Determining the presence of diastasis is easy. Ask about this surgeon during a routine examination, a specialist will diagnose and his degree in two minutes. However, this can be done independently.
To do this, lie on your back, bend your knees, pulling your feet as close as possible to your ass. Raise your head, touching the chin of your chest. Now, with one finger, probe the area below the navel by five centimeters.
Feel the groove? This is your personal diastasis.
Do not worry, a small discrepancy of the rectus abdominis muscles is at all. A couple of centimeters - the norm. You should go to the doctor for a diagnosis if the discrepancy is at least 5 cm.
With diastase, normal abs exercises are useless and often harmful.No matter how much you swing your abdominal muscles, you will not solve the problem. In the worst case, earn only a hernia.
A different approach is needed.
The goal with diastase is to strengthen the internal transverse abdominal muscles. And there is such an exercise. It is called "vacuum", and it was used by many famous bodybuilders, such as Arnold Schwarzenegger and Frank Zane.

Photo: mrofansite.com
Vacuum is not only effective for diastase, exercise is useful for healthy people. It eliminates visceral fat, improves posture, significantly reduces waist girth and in many cases relieves pain in the lumbar back.
Vacuum can be performed outside the hall or at the end of the workout. In principle, who's stopping you from doing it in the office or at home? Special equipment exercise does not require, but brings tangible benefits.
The most common way to perform a vacuum is a yoga cat pose.

Photo: buddymantra.com
Stand on all fours, back straight, inhale as deeply as possible. Together with the exhale, bend, rounded the back, trying to exhale from the abdomen and direct the navel to the spine. Hold this position for twenty seconds.
Repeat thirty times, rest for a moment and - a new approach.Three approaches to start will be enough.
Cat pose on all fours - not the only option of the vacuum. Stand up straight, inhale and on the exhale, press the walls of the abdomen to the back. Hold for twenty seconds, repeat 30 times for 3 sets.
The same principle can be guided by performing a vacuum while sitting and lying down.
Exercise vacuum will be useful not only for those who have a diastasis. It will improve your posture, make your belly beautiful, create conditions so that it does not fall out. In old age, this will reduce the likelihood of hernia.
A vacuum is especially useful for hares that are preparing for conception. Having prepared yourself, giving birth will be easier. Warning: pregnant women can no longer perform the vacuum.
What is great, the vacuum quickly brings results. During the month of training, you strengthen the internal transverse muscles so that the stomach begins to look much better. In addition to health benefits, the vacuum gives a visual effect.
All clear? Remember, but rather write it all down. And follow!
Now tell me how you work with the abdominal muscles.

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May is close: we quickly make the stomach

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May is close: we quickly make the stomach

May is close: we quickly make the stomach

May is close: we quickly make the stomach

May is close: we quickly make the stomach

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