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Thread: The Vacuum

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    Registered User KidFreeze's Avatar
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    The Vacuum

    My attempt at the vacuum. These are not as easy as they look, it will take much practice and losing BF will help as well, but that can until winter is over.

    I'm going for that old school look for next spring/summer. I did the vacuum for like 4 minutes last night and definitely feel it in the abs today.
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    Registered User John Prophet's Avatar
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    when i was like 15-16 I had been lifting a bit and was feeling myself etc. Then a friend came over whom I hadnt seen in a while and HE had been lifting and his bodyfat was WAAY lower than mine. He had cuts all over etc.

    He did a vacuum and then showed me how lol.

    Mine would currently look like yours or a bit worse since im sitting at 30% bodyfat lol. Mine looks like a broken vacuum with a full bag
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    Registered User KidFreeze's Avatar
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    Originally Posted by John Prophet View Post
    when i was like 15-16 I had been lifting a bit and was feeling myself etc. Then a friend came over whom I hadnt seen in a while and HE had been lifting and his bodyfat was WAAY lower than mine. He had cuts all over etc.

    He did a vacuum and then showed me how lol.

    Mine would currently look like yours or a bit worse since im sitting at 30% bodyfat lol. Mine looks like a broken vacuum with a full bag
    ha! I have a lot more to get under the rib cage, that' the tricky part. I think I'm around 30% as well.
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    Weak and foolish OldFartTom's Avatar
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    Originally Posted by KidFreeze View Post
    ha! I have a lot more to get under the rib cage, that' the tricky part. I think I'm around 30% as well.
    Hard to tell because you're vacuuming, but you sure about 30%?
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Diet restarted, target 69.x Kg, progress poor so far :(
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    Registered User John Prophet's Avatar
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    Originally Posted by John Prophet View Post
    He sure was! So awesome.
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    Registered User KidFreeze's Avatar
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    Originally Posted by OldFartTom View Post
    Hard to tell because you're vacuuming, but you sure about 30%?
    I never professionally had my BF checked, so I really have no clue. I gauge by how big my beer belly and muffin tops are.
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    Registered User Garage Rat's Avatar
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    The abdominal vacuum is a great exercise.
    They work the intra abdominal muscle under the layer of abdominals that run along the front.
    They are not done much these days.
    Release all your air from you diaphragm/stomach area and pull the belly button to the spine and hold the position using the abs.
    Add these in with your regular abdominal work.
    My experience is i noticed more separation around the abdominals between the obliques/intercostals but not between individual ab muscles.
    Either hold for time or go in and out for one second reps without breathing and count reps.
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    Originally Posted by KidFreeze View Post
    ha! I have a lot more to get under the rib cage, that' the tricky part. I think I'm around 30% as well.
    I was thinking 20
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