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Before he was the Governator, Arnold Schwarzenegger was known as Austrian Oak. He was huge. In its peak as a bodybuilder, five times Mr. Universe and six times Mr. Olympia was 6 feet three inches, weighed between 225 and 235 pounds, and wore 22-inch biceps, a safe of 57 inches and 28.5 thighs. -INCH and its size; Can you guess?

Only 30 inches.

Like many old schoolbuilders, Schwarzenegger has who in the form of a torso hourglass using a special technique based on a posing commonly used in physical competition in the 1970s known as "vacuum installation. Bodybuilders like Frank Zane, Lee Haney, Arnold, and others sucked in their bellies to focus on the chest in competition. But the installation under vacuum is an excellent exercise for the rest of us, too, even if we put that in front of the bathroom mirror.The exercise, called the "vacuum of the stomach" or more exactly, the "internal emptiness-ab" was credited to relieve pain on the back, strengthening the soul, and the reduction of the size of a thumb or more in as little as three weeks.

"Your internal muscles, calledtransverse abdominals, Act as a natural weight belt, like the kind you see the workers wear in Home Depot, "says the exercise researcherEllington Darden, PhD, A pioneer of the Nautilus training system. "When you contract the muscles that are horizontally under your deep abs, it increases the inner abdominal pressure to support the spine. »

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These muscles are also responsible for the good posture and to keep your organs in place. So, reinforcing them you automatically pull your belly up and back, which reduces its apparent size.

Darden says doing this simple move a few times a day, in addition to a force training program andBalanced diet, Can help anyone cut their turn. Darden devotes a whole chapter to the thin technique down in his bookBreakthrough of flat belly for women. Here is an abstract how to do. Keep reading, more on a healthy diet, do not miss15 underestimated weight loss tips that actually work.

Having an empty belly will help you move properly. When lying on the back, place your hands on the bottom of your chest cage at the top of your abdominal muscles. Take a large normal breathing and breath for strength as as much as possible for about 8 seconds.

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Sucking in your stomach (which is the empty movement) as far as you can using only your inner abdominal muscles. In other words, do not breathe the air in your lungs using during this process; Use only your AB muscles. On the right, it should feel like you're trying to suck your navel in your spine.

You will not be able to hold this position very long. But try 8 to 10 seconds. You should feel and see a concave formation under the rib housing. Then release and breathe. Try the vacuum several times while lying down. "If you encounter a little dizziness, it's normal," Darden said. "Refit a little longer between tests. »

Now that you have the movement down, get up and move in front of a mirror to try the emptiness. Because of the gravity, the interior-ab vacuum movement is more difficult to do in a standing position. But with a little practice, you will be able to master it. Practice, for 10 or 15 minutes a day for three consecutive days to make the passage to muscle memory. Related:The ideal time for exercise every day, according to a new study.

Darden asks his trainees to perform the ab vacancy ab twice before each meal, breakfast, lunch and dinner. Why? On the one hand, it is an easy program to remember. Doing it before a meal is also an effective way to make you more aware of your stomach and what you are dedicated to it just before eating, says Darden. Speaking of lunch ... Consult 20 best habits of lunch at the fall 10 pounds .