Exercise for slim waist and strong press from Schwarzenegger Bashny.Net

Great Arnie in his Prime, was famous for slim waist with bulk muscle mass. It turns out that when working on the press he carried out the exercise "vacuum."

How to do an exercise the "vacuum"

Get on all fours, breathe out (or rather, push) from the lungs all the air ivanete the stomach as hard as you can. Hold yourself in this state for 10 seconds, then relax slowly for a few seconds and try again.

Tips for exercise
1. The initial position may be different. Initially, get up on all fours, then complicate your task: perform the vacuum lie on your back, standing straight, sitting on his knees. Ideally, over time, to reach position – sitting on a chair (then you will be able to do abs and waist on the job).

2. Please note that the stomach needs to draw on the exhale.

3. When you inhale the belly need to not let go completely, without jerks, slowly, not throwing it relaxed down, because the transverse abdominis should run continuously while you perform the exercise.

4. A number of approaches can be different. Optimal do 2 sets in the morning and evening for 30-40 reps each. If you need to achieve tangible results as quickly as possible, run the vacuum every day for 2-3 sets, holding the breath for 20-30 seconds.

Source: www.gastronom.ru