The scordo scordo: musculation

• Be patient : The results will not be immediate. With a regular practice, you will start trying a difference in your abdominal force and your posture. It is important to remain constant and not be discouraged if the results are slow to appear.
• Listen to your body : If you feel pain or discomfort, stop exercising and re -evaluate your technique. It is essential to correctly perform gastric vacuum cleaner to avoid injuries.
• Integration with other exercises : To maximize the benefits, try to integrate the gastric void into the existing drive routine. For example, you can do it in addition to bodybuilding exercises for the upper body or as a stagnation before a more intense training.

Variants du empty stomach

For those who already master the basic gastric void, there are different variants to intensify the exercise and make it more interesting:

1. Empty sur le two : Lie on the back with your knees bent. Expire, insert the belly while keeping the lower back of the back in contact with the ground. This helps to hit the transversal even more.
2. Emptiness in a position on board : Adopt a position of the advice and create the abdominal emptiness keeping the position. This adds a dynamic dimension to the exercise, strengthening not only the abs, but also the stabilizing muscles of the trunk.
3. Empty with elastic : Use a resistance elastic to add an additional load during the void. By keeping the elastic in front of you, you can increase the difficulty of the exercise by involving multiple abdominal muscles.

Empty stomach as part of weight loss

Although gastric void is not a traditional cardio exercise, it can be part of a global weight loss program. By strengthening the abdominal strap, you can improve your performance in other more dynamic exercises, such as hiit or bodybuilding, which can help burn more calories and increase metaphorically.

Nutrition and hydration

To obtain the best results with gastric void, it is also important to pay attention to diet and hydration. A balanced diet, rich in proteins, fiber and essential nutrients, combined with good hydration, can improve performance and recovery.

Additional training program

If you want to integrate the gastric void into a more complete training program, here is a weekly routine example:

• Monday : Bodybuilding of the upper body + 3 series of gastric void
• Mardi : Cardio (lessons, bicycles, etc.) + 3 series of gastric emptiness
• Wednesday : Bodybuilding of the lower body + 3 series of gastric emptiness
• THURSDAY : Yoga or pilates (work on breathing and posture) + 3 series of gastric emptiness
• Friday : HIIT training + 3 series of gastric void
• SATURDAY : Free activity (excursions, swimming, etc.) + 3 series of gastric emptiness
• Sunday : Repos

Conclusion

Gastric void is a simple but effective exercise to strengthen the abdominal belt and improve posture. By integrating it into the routine of bodybuilding, you can benefit from a more robust abdominal belt, a more refined size and better general health.

Remember that the key to success lies in regularity and good execution. So, do not hesitate to try this exercise and discover its many advantages from you too!

Whether you are a beginner or confirmed athlete, gastric void can become a precious ally in your search for strength and well -being.