{"id":8856,"date":"2020-11-26T21:16:40","date_gmt":"2020-11-26T18:16:40","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1224"},"modified":"2025-05-31T09:47:13","modified_gmt":"2025-05-31T06:47:13","slug":"vacuum-abdominal-technique-execution","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/fr\/vacuum-abdominal-technique-execution\/","title":{"rendered":"Vacuum abdominal : comment le faire et ce qu’il apporte"},"content":{"rendered":"\n

Mythes sur le vide<\/a><\/h2>\n\n\n\n

Nous vous avertissons imm\u00e9diatement, si vous voulez des \u00ababdos\u00bb, le vide ne vous les donnera pas. En principe, on ne peut pas dire que le vide pour maigrir fonctionne. Visuellement, c’est seulement un effet temporaire de ventre plat, et la perte de poids implique toujours un d\u00e9ficit calorique.<\/p>\n\n\n\n

Cependant, vous masserez bien vos organes internes et stimulerez le syst\u00e8me circulatoire. On consid\u00e8re que la Uddiyana Bandha est le chemin vers la sant\u00e9 et l’augmentation de la long\u00e9vit\u00e9. Cependant, r\u00e9aliser le vide est possible uniquement avec la bonne technique et une progression progressive. Comment – nous expliquons ci-dessous.<\/p>\n\n\n\n

\"Le<\/figure>\n\n\n\n

Technique d’ex\u00e9cution du vide abdominal<\/h2>\n\n\n\n

Il est pr\u00e9f\u00e9rable de pratiquer l’exercice du vide avant le petit-d\u00e9jeuner, mais apr\u00e8s avoir fini toutes les “proc\u00e9dures matinales”. Les intestins doivent \u00eatre vides. Cependant, il est permis de boire un peu d’eau avant la pratique.<\/p>\n\n\n\n

Nous proc\u00e9dons dans cet ordre :<\/p>\n\n\n\n

– tenez-vous debout et prenez une inspiration compl\u00e8te et lente – vous pouvez lever les bras en synchronisant le mouvement avec la respiration ;<\/p>\n\n\n\n

– en expirant, pliez l\u00e9g\u00e8rement les genoux et abaissez le torse – appuyez-vous avec les mains au-dessus des genoux ;<\/p>\n\n\n\n

– expirez brusquement l’air restant des poumons – le menton sur la poitrine ;<\/p>\n\n\n\n

– la glotte est resserr\u00e9e – observez dans le miroir pour v\u00e9rifier la bonne ex\u00e9cution de l’exercice ;<\/p>\n\n\n\n

– l’estomac \u00ab s’\u00e9tire \u00bb vers la colonne vert\u00e9brale.<\/p>\n\n\n\n

Important ! N’impliquez pas les muscles abdominaux, travaillez uniquement gr\u00e2ce \u00e0 la pression dans la cavit\u00e9 abdominale.<\/em><\/p>\n\n\n\n

Dans cette position, au d\u00e9but, on reste entre 10 et 30 secondes jusqu’\u00e0 ce que retenir votre souffle reste confortable. Ne t’attends pas \u00e0 \u00eatre compl\u00e8tement \u00e0 bout de souffle. En effet, notre objectif est de faire plusieurs de ces cycles sans avoir \u00e0 s’arr\u00eater pour reprendre son souffle. On avance \u00e0 son propre rythme et selon ses capacit\u00e9s. Doucement, fluide et calme.<\/p>\n\n\n\n

Ensuite :<\/p>\n\n\n\n

– tout en maintenant le vide, essayez de vous redresser ;<\/p>\n\n\n\n

– expirez tranquillement et r\u00e9p\u00e9tez la pratique depuis le d\u00e9but.<\/p>\n\n\n\n

Jusqu’\u00e0 10 s\u00e9ries \u00e0 un bon rythme seront suffisantes.<\/p>\n\n\n\n

Pour les pratiquants de yoga plus avanc\u00e9s, le vide peut \u00eatre r\u00e9alis\u00e9 non seulement debout, mais aussi \u00e0 quatre pattes ou couch\u00e9 sur un tapis.<\/p>\n\n\n\n

Le vide abdominal est un exercice assez universel et discret, qui ne demande pas beaucoup de temps, il s’int\u00e8gre donc facilement \u00e0 la routine, m\u00eame si vous n\u2019avez pas la force ou le temps pour une pratique compl\u00e8te.<\/p>\n\n\n\n

\"Le<\/figure>\n\n\n\n

L’impact du vide dans le corps<\/h2>\n\n\n\n

Tout d’abord, le vacuum apporte un effet visuel d’amincissement. Apr\u00e8s tout, personne n’aime avoir un ventre qui ressort, m\u00eame si vous avez des abdominaux bien d\u00e9finis. L’inconv\u00e9nient – l’effet du vacuum n\u00e9cessite une pratique constante et r\u00e9guli\u00e8re pour \u00eatre maintenu.<\/p>\n\n\n\n

Deuxi\u00e8mement, voici d’autres avantages que le vacuum apporte r\u00e9ellement :<\/p>\n\n\n\n

– tonifie les organes internes ;<\/p>\n\n\n\n

– r\u00e9duit le volume \u00ab \u00e9lastique \u00bb de l’estomac – par exemple, il est utile de pratiquer quelques jours apr\u00e8s un grand festin o\u00f9 vous avez trop mang\u00e9 ;<\/p>\n\n\n\n

– la r\u00e9tention du souffle enrichit en \u00e9nergie, et le rythme g\u00e9n\u00e9ral de la respiration apaise et pr\u00e9pare \u00e0 une vague douce ;<\/p>\n\n\n\n

– circulation sanguine depuis le bassin, pr\u00e9vention des varices et des h\u00e9morro\u00efdes ;<\/p>\n\n\n\n

– normalisation du fonctionnement du syst\u00e8me digestif<\/a>.<\/p>\n\n\n\n

\"Le<\/figure>\n\n\n\n

Vacuum abdominal : contre-indications<\/h2>\n\n\n\n

Dans certains cas, il est d\u00e9conseill\u00e9 de faire le vacuum :<\/p>\n\n\n\n

    \n
  1. menstruations abondantes ;<\/li>\n\n\n\n
  2. grossesse ;<\/li>\n\n\n\n
  3. lochies apr\u00e8s l’accouchement ;<\/li>\n\n\n\n
  4. maladies du syst\u00e8me digestif ;<\/li>\n\n\n\n
  5. inflammations et infections du syst\u00e8me urinaire et g\u00e9nital.<\/li>\n<\/ol>\n\n\n\n

    Important\u00a0! Nous effectuons le vide apr\u00e8s consultation avec un m\u00e9decin, et nous apprenons \u00e0 le faire sous la supervision d’un entra\u00eeneur. Dans nos programmes en ligne, vous pouvez toujours obtenir une consultation \u00e0 distance d’un entra\u00eeneur en r\u00e9cup\u00e9ration postnatale. Vous trouverez plus d’informations sur le vide dans le compte Instagram<\/a> du projet.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Mythes sur le vide Nous vous avertissons imm\u00e9diatement, si vous voulez des \u00ababdos\u00bb, le vide ne vous les donnera pas. 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