Yoga for the abs. Electrical stimulation, as well as proper breathing when pumping the press.

Dear friends, in this article on our fitness website we have prepared a small selection the most interesting and popular frequently asked questions for training the abdominal muscles. And they will be answered by very authoritative persons who have earned undeniable trust throughout the world with their scientific works and many years of medical and sports practice...

So we begin...

1. Frequently asked questions about abdominal muscle training:
2. Advice from medical experts... The famous doctor Manodritta answers:
3. Is yoga effective for abs? Let's listen to the answers of Mrs. Flavie Magnin Weil Sophrologist, famous yoga teacher, French National Yoga Federation.

Frequently asked questions about abdominal muscle training:

Advice from medical experts... The famous doctor Manodritta answers:

Question: What annoying consequences can a weak press cause?

Answer: Flaccid abdominal muscles often lead to poor functioning of the gastrointestinal system. This can be easily avoided if you periodically perform exercises for the abdominal muscles.

If your tummy is actually too flabby, this may also be due to weakness of the intrinsic abdominal muscles. And over time, a direct consequence of this may be hernia. In addition, the cause of an abdominal hernia can be a post-operative scar left from a surgical procedure.

But let's not dramatize the situation. It is quite obvious: anyone can have a flat or almost flat stomach, with the proper level of effort and patience and perseverance.

Question: How long does it take to strengthen the abdominal muscles in order for any results to become noticeable?

Answer: It all depends on the personal physical and physiological characteristics of each person, and in particular on the nature of nutrition and the degree of diligence in the field of physical education. But on average, the fruits of your labors become visually noticeable after 2 months of daily practice.

Question: Is the use of such exercises contraindicated for persons undergoing physical therapy as prescribed by the attending physician?

Answer: Of course, everything depends on the reasons why you are being treated by a medical specialist. However, in any case, it would be useful to show a doctor first list the exercises that you would like to perform in your training. He will point out in more detail those of them that may have implications for you. Negative consequences. But, given the large number of abdominal exercises presented on our website, it becomes extremely clear that the doctor will not object to some of them.

Answer: I get asked this question often these days! It is important to understand that such electrical stimulation is just a good addition to physical training of your abdominals. Because it makes it possible to reach muscles that respond poorly to exercise. Naturally, advertising greatly exaggerates the advantages of such electrical stimulation devices, so do not be misled. A truly high-quality “correct device” is quite expensive, so you should not buy relatively cheap samples - they are usually not very reliable. Many potential buyers also lose sight of the fact that this muscle strengthening technique, while effective (if a really good device is used), is also very painful. Currently, many modern professional athletes use highly sophisticated equipment electrical stimulation. They actually build the muscle athletes need very quickly... but at the cost of significant discomfort and suffering. Are you ready to endure like them?

Is yoga effective for abs? Let's listen to the answers of Mrs. Flavie Magnin Weil Sophrologist, famous yoga teacher, French National Yoga Federation.

Question: Which yoga exercises are closest to training the abdominal muscles?

Answer: There are not so many ways to pump the muscles of the torso, especially the rectus and oblique abdominal muscles. What in ordinary physical culture is achieved by rapid cyclic movements, in yoga takes the form of poses that must be held extremely still (which is actually much more difficult for the muscles than any gymnastic movements).

During gymnastics, the target muscles contract, relax, then contract again... When you statically hold a certain pose, your muscle remains contracted and stretched for a long time, so the yogi must find all the necessary energy and release through breathing, over time, learning to gradually relax all those parts of the body that are not directly related to this pose. As for swinging the abdominal muscles specifically, then, as in classical physical education, in yoga The key pose is lying on your back, legs closed together or spread apart, raised up. Rotations and rotations of the body (for oblique muscles) and positions to maintain balance (requiring correct relative position and tension of the pelvis and abdominal wall) are also used. There are also poses on the side with the leg raised in the plane of the torso.

Answer: Proper breathing when pumping the press is, first of all, a question rhythm... In eastern martial arts, for example, the main emphasis is placed exclusively on a sharp exhalation. In yoga breathing procedure happens extremely slowly And physiologically more complex. Try to evaluate your breathing at rest: during the inhalation phase, the diaphragm lowers and releases the lower region of the lungs, letting in air. You can see how the stomach rises a little. Then the diaphragm rises and the stomach “deflates.”

In yoga, the inhalation, barely reflected in the stomach (the diaphragm is then completely free), deepens further by opening the chest to the sides and forward; At the same time, your shoulders stretch back, your chin moves slightly closer to your body, lengthening your neck. Inhaling in this way takes a very long time, the air fills the lungs completely (but without significant effort - this is dangerous). When it’s time to exhale, first the stomach “deflates” completely, then the sides go away, and finally the chest drops, and exhalation continues until the lungs are completely empty.

It becomes clear that contraction of the abdominal muscles occurs in the exhalation phase and occurs just as slowly. A person who has impeccable control of his breathing tightens his stomach, and, consequently, strengthens his abs - with every exhalation and in any position. The differences between yoga and traditional classical physical education are determined mainly by their for various purposes. Yogis do not set a specific goal to create a flat stomach or pump up muscular abs, but it is clear to everyone that a flat stomach is good. Yogis work comprehensively over their body, but they consider this not an end, but a means. They long to achieve absolute physical and spiritual harmony, they try to find tension in themselves and relieve it. Do not forget that a yoga pose is in no way a physical exercise, but simply a correct static position in which you can meditate and work on your body for quite a long time. It is very important for a yogi to be able to feel good in any position, for a moment “forgetting” about his body.

Answer: In this situation, two options are possible:

1. If you really urgently need to strengthen your abdominal wall, you can stop exercising for a few days at most (for example, 4 days every 2 months, if you regularly do 5 workouts per week).
2. If you simply want to improve the condition of your abdominals and curb excessive accumulation of fat deposits, i.e. if we are talking more about prevention, you can easily stop your activities during your vacation... if its duration is no more than 15 days. At the same time, it won’t be superfluous to engage in sports at least to some extent on vacation - play outdoor games or swim, for example.

Conclusion

So, as we see, to have slim stomach - a very real, achievable dream if you...

1. Exercise for at least 10 minutes every day.
2. Don't miss opportunities to make physical efforts.
3. Don't suffer from gluttony.
4. Do you have at least a little patience...