2023-04-26 05:00:04
In search of a flat stomach and a thin waist, many people are resorting to breathing techniques that have become popular among bodybuilders and are gaining popularity in gyms: abdominal bracing and vaccum. The maneuvers of hypopressive contractions deflate the belly as much as possible, activating the deep muscles of the body.
But this is not the only benefit of the techniques. They are mainly indicated for improving posture, relieving pressure on the spine and back pain and better execution of exercises that require strength from the center of the body, explains physical educator and nutritionist Eduardo Lustosa, from Academia Ultra, in Brasília.
Bracing abdominal
Bracing is a technique that activates all the deep musculature of the front of the body, known as the core – including the abdomen, pelvic floor and neck – through breath control. From it, it is possible to have more stability and support of the spine and better posture for the execution of exercises, in addition to slimming the waist from the reduction of the costal internal angle.
“It helps close the ribs”, says personal trainer and nutritionist Elvis Guilherme, from Brasília. “Bracing activates the entire deep part of the front of the body, especially the transversus abdominis, a good part of the rectus abdominis, the internal oblique, the pelvic floor muscles and the neck muscles”, he teaches.
The personal tells that the technique is very sought after by women who do an excessive number of sit-ups to define the belly, but want to preserve the thin waist.
How to make
The technique can be done standing, sitting, lying down or even during the practice of exercises. “I consider bracing mandatory to activate all the deep muscles before and during the activity”, says Guilherme.
According to the physical educator, the best results can be achieved when lying down in an anatomical position, with a straight spine, firm posture, the palm of the hand facing forward and the feet stretched out.
Shoulders should be well leaning against the mat and the chin should go towards the neck, without taking the head off the ground. The student must pull in all the air in a strong inspiration, release it with the mouth “puffing”, activate the abdomen and maintain normal breathing.
“Involuntarily, the body may want to puff up at the time of inspiration, but we can’t let it. You should quickly exhale with your nose or mouth, pushing your abdomen down”, details the professor.
Vacuum
As the name suggests, the vacuum consists of creating a vacuum in the abdominal region from breathing practices associated with apnea that promote the opening of the ribs. The technique was popularized by actor Arnold Schwarzenegger, who influenced a legion of bodybuilders from around the world to do the same.
The idea is to exhale the air until you completely empty your lungs, shrink your belly and hold the position for at least five seconds.
against indication
Vacuuming exercises should be avoided by postpartum women because they can worsen abdominal diastasis, as they further separate the abdominal walls.
“Often, people use these exercises believing that they will prevent diastasis, but they are not the most recommended”, says physical educator Lustosa. In this situation, the professional indicates the traditional abdominal exercise, which joins the abdominal walls.
Frequency
Breathing exercises can be done two to three times a week, between bodybuilding sets, for example, and should have an average duration of execution of 15 to 30 seconds.
Lose weight?
Professionals explain that the techniques are not intended for weight loss, but to strengthen the abdomen. Weight loss is related to healthy eating habits, low caloric intake and calculated caloric expenditure. “Fat reduction will make the abdominal measurement smaller and smaller”, says Lustosa.
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