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 Anabolic Discussion Board
 Vacuums Develop Transversus Abdominis
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| Author | Topic: Vacuums Develop Transversus Abdominis | ||
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Cool Novice 
Posts: 14 |
Someone posted on another thread about vacuums so here is some more information. The TA is situated below all your other abdominal muscles. Its main role is to increase intra-abdominal pressure. Strengthening the TA is the only way, besides losing fat, to decrease your waist. Constantly wearing a belt will decrease activation of TA (bad). Think of the TA as your body's natural belt. There is a strong interrelation between the TA and the multifidus (deep spinal muscles) because they share the same neurological loop. Weak TA often leads to weak multifidus. Multifidus are important in sports where a trunk rotation happens (hockey, golf). Vacuums are done different ways. You can take a deep breath, expel all your air, suck your gut in to make your navel meet your backbone and hold it for 10 seconds. Do 10 reps. Another way is to take a deep breath, push your stomach out as much as possible, hold for 5 seconds, then expel all your air by contracting your abs, then suck your navel to your backbone and hold for 5 seconds. Do 10 reps. Another way is to take a deep breath and suck in your stomach to make your navel meet your backbone and hold for 10 seconds. Do 10 reps. You can exercise your TA more than your abs because of the type of muscle it is.    | ||
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Pro Bodybuilder 
Posts: 568 |
Y'know, this was a STAPLE of the guys in Arnolds day! But then again, the vacuum was used during posing, so they needed to have the muscle control to perform it. I think the reason it fell out of practice is the fact that all the abdominal distention which has become so prevelant prevents it from even being possible. Thats pretty funny, bro. It really brings me back... ------------------  | ||
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Pro Bodybuilder
Posts: 357 |
Ontario: Thanks for answering my request that you post a thread about this. This is very interesting. Would you email this thread to me? Also, could you post any websites or other sources where "vacuums" are discussed. Thanks, bro. I'm gonna give this a try when I learn a little more about it. Bjaarki ------------------ BECOME SOMEONE'S HERO! |
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posted September 07, 2000 08:17 PM