andy
Elite
- Joined
- May 7, 2018
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- 982
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do you believe and what type of exercises you do for vacuum.
My routine would be: twice a day. randomly sitting at work or after gym leaning elbows against table allows to suck the stomach in further and I can really feel that diaphragma. standing up not so much for me.
so My exercise would look like this:
30 sec vacuum hold following by 30 sec rest for 4 sets in a row.
then a minute pause and jump to 40 sec vacuum hold following by 20 sec rest also 4 or maybe 5 sets in a row.
started doing vacuum only this year, recently. plan is to keep it up every or EOD up to my comp. day wich is planned in april2019.
My routine would be: twice a day. randomly sitting at work or after gym leaning elbows against table allows to suck the stomach in further and I can really feel that diaphragma. standing up not so much for me.
so My exercise would look like this:
30 sec vacuum hold following by 30 sec rest for 4 sets in a row.
then a minute pause and jump to 40 sec vacuum hold following by 20 sec rest also 4 or maybe 5 sets in a row.
started doing vacuum only this year, recently. plan is to keep it up every or EOD up to my comp. day wich is planned in april2019.