How to Build a Proportioned Physique

[Daisy Pricilla]

Vacuums will help flatten the Transverse Abdominis muscle. The Transverse Deer Antler Plus Review Abdominis muscle is the deepest muscle of the four abdominal muscles. The Transverse Abdominis muscle has no ability to flex the torso. On the other hand, this muscle has the function and purpose of being your personal girdle and can help keep your abdominal area flatter.

Old-time strongmen and many notable bodybuilders practiced the vacuum to strengthen their Transverse Abdominis muscle. Vacuums train the neuro-muscular system to keep this muscle taunt and contracted. As a result, your abdominal area can be flatter. Because this was a common abdominal training technique from the 50s to the 80s, many noted professional bodybuilders had small waists. Vince Gironda, the Iron Guru, advocated this technique with all of his trainees. However, in the past several decades, this ab training secret has been lost in mainstream bodybuilding.

There are several variations of the Vacuum. Here are two for you to try. Lying Vacuum - For this variation, lie flat on your back on the floor or bench. This version is the easiest to perform because the weight of your intestinal organs is not bearing upon the abdominal muscles. Exhale and concentrate on contracting your abdominal area toward your spine. Hold this contraction for 10 seconds. Each 10-second contraction is one repetition. Take a few seconds to breathe between repetitions contractions and repeat for a total of 10 repetitions to complete one set. Be sure to exhale prior to each contraction or repetition. You can perform this technique every day.

Like any muscle, this technique should incorporate Progressive Resistance. Therefore, attempt to increase the number of sets you do. For instance, the first week perform one set and then add a set per week until you reach three sets. If three sets per exercise session take too long or are not convenient to do, you can perform one set at three different times during the day.

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