{"id":9841,"date":"2020-11-26T21:16:40","date_gmt":"2020-11-26T18:16:40","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1224"},"modified":"2025-06-01T03:02:28","modified_gmt":"2025-06-01T00:02:28","slug":"vacuo-abdominal-tecnica-como-realizar","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/vacuo-abdominal-tecnica-como-realizar\/","title":{"rendered":"V\u00e1cuo abdominal: como realizar e quais os benef\u00edcios"},"content":{"rendered":"\n

Mitos sobre o v\u00e1cuo<\/a><\/h2>\n\n\n\n

De antem\u00e3o, avisamos que se voc\u00ea quer “tanquinho”, o v\u00e1cuo n\u00e3o ir\u00e1 proporcionar isso. Em princ\u00edpio, n\u00e3o se pode dizer que v\u00e1cuo para emagrecimento – funciona. Visualmente \u00e9 apenas um efeito tempor\u00e1rio de um abd\u00f4men plano, e emagrecer sempre envolve d\u00e9ficit cal\u00f3rico.<\/p>\n\n\n\n

Pelo menos, voc\u00ea vai massagear bem os \u00f3rg\u00e3os internos e estimular o trabalho do sistema circulat\u00f3rio. \u00c9 comumente aceito que Uddiyana Bandha \u00e9 o caminho para o fortalecimento e aumento da longevidade. No entanto, o v\u00e1cuo s\u00f3 deve ser feito com a t\u00e9cnica correta e com progress\u00e3o gradual. Como – explicamos abaixo.<\/p>\n\n\n\n

\"V\u00e1cuo<\/figure>\n\n\n\n

T\u00e9cnica de execu\u00e7\u00e3o do v\u00e1cuo para o abd\u00f4men<\/h2>\n\n\n\n

\u00c9 melhor praticar o exerc\u00edcio de v\u00e1cuo antes do caf\u00e9 da manh\u00e3, mas depois de realizar todas as ‘rotinas matinais’. O intestino deve estar vazio. No entanto, \u00e9 permitido beber um pouco de \u00e1gua antes da pr\u00e1tica.<\/p>\n\n\n\n

Executamos na seguinte ordem:<\/p>\n\n\n\n

– fique em p\u00e9 e fa\u00e7a uma inspira\u00e7\u00e3o profunda e lenta – pode ser com a eleva\u00e7\u00e3o dos bra\u00e7os, cujo movimento \u00e9 sincronizado com a respira\u00e7\u00e3o;<\/p>\n\n\n\n

– ao expirar, dobramos levemente os joelhos e baixamos o corpo – apoiamos as m\u00e3os acima dos joelhos;<\/p>\n\n\n\n

– expelimos rapidamente o ar restante dos pulm\u00f5es – queixo no peito;<\/p>\n\n\n\n

– a glote \u00e9 fechada – observe no espelho a execu\u00e7\u00e3o correta do exerc\u00edcio;<\/p>\n\n\n\n

– o est\u00f4mago \u00e9 ‘puxado’ em dire\u00e7\u00e3o \u00e0 coluna.<\/p>\n\n\n\n

Importante! N\u00e3o envolva os m\u00fasculos abdominais, trabalhamos apenas com a press\u00e3o na cavidade abdominal.<\/em><\/p>\n\n\n\n

Nesta posi\u00e7\u00e3o, no in\u00edcio, permane\u00e7a por 10-30 segundos at\u00e9 alcan\u00e7ar um estado confort\u00e1vel de reten\u00e7\u00e3o da respira\u00e7\u00e3o. N\u00e3o espere at\u00e9 sentir completamente a falta de ar. Afinal, nosso objetivo \u00e9 realizar v\u00e1rios desses ciclos sem interromper para recuperar o f\u00f4lego. Fa\u00e7a no seu pr\u00f3prio ritmo e de acordo com suas capacidades. De forma suave, fluida e tranquila.<\/p>\n\n\n\n

Em seguida:<\/p>\n\n\n\n

– mantendo o v\u00e1cuo, tente se endireitar;<\/p>\n\n\n\n

– expire tranquilamente e repita a pr\u00e1tica desde o in\u00edcio.<\/p>\n\n\n\n

At\u00e9 10 s\u00e9ries no ritmo correto ser\u00e3o suficientes.<\/p>\n\n\n\n

Para praticantes de yoga mais avan\u00e7ados, o v\u00e1cuo pode ser feito n\u00e3o apenas em p\u00e9, mas tamb\u00e9m, por exemplo, de quatro ou deitado no tapete.<\/p>\n\n\n\n

O v\u00e1cuo abdominal \u00e9 um exerc\u00edcio bastante universal e discreto que n\u00e3o consome muito tempo, por isso se encaixa facilmente na rotina, mesmo quando n\u00e3o h\u00e1 energia e tempo para uma pr\u00e1tica completa.<\/p>\n\n\n\n

\"V\u00e1cuo<\/figure>\n\n\n\n

O que o v\u00e1cuo influencia no organismo<\/h2>\n\n\n\n

Primeiro, o v\u00e1cuo causa um efeito visual de esbelteza. Afinal, ningu\u00e9m gosta de uma barriga protuberante, mesmo que voc\u00ea tenha um abd\u00f4men definido. O ponto negativo – o efeito do v\u00e1cuo precisa ser mantido com pr\u00e1tica cont\u00ednua e regular.<\/p>\n\n\n\n

Em segundo lugar, aqui est\u00e3o outras vantagens que o v\u00e1cuo realmente oferece:<\/p>\n\n\n\n

– tonifica os \u00f3rg\u00e3os internos;<\/p>\n\n\n\n

– reduz o volume “dilatado” do est\u00f4mago – por exemplo, \u00e9 bom praticar alguns dias ap\u00f3s um grande banquete, onde voc\u00ea “comeu” demais;<\/p>\n\n\n\n

– a reten\u00e7\u00e3o de f\u00f4lego energiza, e o ritmo geral da respira\u00e7\u00e3o acalma e prepara para uma onda suave;<\/p>\n\n\n\n

– desvio de sangue da MTD, preven\u00e7\u00e3o de varizes e hemorr\u00f3idas;<\/p>\n\n\n\n

– normaliza\u00e7\u00e3o do funcionamento do trato gastrointestinal<\/a>.<\/p>\n\n\n\n

\"V\u00e1cuo<\/figure>\n\n\n\n

V\u00e1cuo Abdominal: contraindica\u00e7\u00f5es<\/h2>\n\n\n\n

Em alguns casos, n\u00e3o se recomenda fazer o v\u00e1cuo:<\/p>\n\n\n\n

    \n
  1. menstrua\u00e7\u00e3o abundante;<\/li>\n\n\n\n
  2. gravidez;<\/li>\n\n\n\n
  3. l\u00f3quias ap\u00f3s o parto;<\/li>\n\n\n\n
  4. doen\u00e7as do trato gastrointestinal;<\/li>\n\n\n\n
  5. inflama\u00e7\u00f5es e infec\u00e7\u00f5es no sistema geniturin\u00e1rio.<\/li>\n<\/ol>\n\n\n\n

    Importante! Realize o v\u00e1cuo ap\u00f3s consultar um m\u00e9dico, e aprenda a faz\u00ea-lo sob a supervis\u00e3o de um treinador. Em nossos programas online, voc\u00ea pode sempre receber consultas remotas de um treinador de recupera\u00e7\u00e3o p\u00f3s-natal. Mais informa\u00e7\u00f5es sobre o v\u00e1cuo voc\u00ea encontrar\u00e1 na conta do Instagram<\/a> do projeto.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Mitos sobre o v\u00e1cuo De antem\u00e3o, avisamos que se voc\u00ea quer “tanquinho”, o v\u00e1cuo n\u00e3o ir\u00e1 proporcionar isso. Em princ\u00edpio, n\u00e3o se pode dizer que…<\/p>\n","protected":false},"author":11,"featured_media":6690,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[700,685],"tags":[],"class_list":["post-9841","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maes-apos-o-parto-pt","category-saude-feminina-pt"],"yoast_head":"\nV\u00e1cuo abdominal na yoga t\u00e9cnica de execu\u00e7\u00e3o - como fazer corretamente<\/title>\n<meta name=\"description\" content=\"Um m\u00e9todo popular e eficaz para restaurar os m\u00fasculos abdominais ap\u00f3s o parto \u00e9 o exerc\u00edcio de yoga Uddiyana Bandha, mais conhecido como v\u00e1cuo para o abd\u00f4men.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/pt\/vacuo-abdominal-tecnica-como-realizar\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"V\u00e1cuo abdominal: como realizar e quais os benef\u00edcios\" \/>\n<meta property=\"og:description\" content=\"Um m\u00e9todo popular e eficaz para restaurar os m\u00fasculos abdominais ap\u00f3s o parto \u00e9 o exerc\u00edcio de yoga Uddiyana Bandha, mais conhecido como v\u00e1cuo para o abd\u00f4men.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/pt\/vacuo-abdominal-tecnica-como-realizar\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-26 18:16:40+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-01 00:02:28+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/uddiyana-bandha-closeup_1163-1285.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"986\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evgeniya Sikach\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 \u043c\u0438\u043d\u0443\u0442\u044b\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/pt\/vacuo-abdominal-tecnica-como-realizar\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/pt\/vacuo-abdominal-tecnica-como-realizar\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"V\u00e1cuo abdominal: como realizar e quais os benef\u00edcios\",\"datePublished\":\"2020-11-26 18:16:40+00\",\"dateModified\":\"2025-06-01 00:02:28+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/pt\/vacuo-abdominal-tecnica-como-realizar\/\"},\"wordCount\":679,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/pt\/vacuo-abdominal-tecnica-como-realizar\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/uddiyana-bandha-closeup_1163-1285.jpg\",\"articleSection\":[\"M\u00e3es ap\u00f3s o parto\",\"Sa\u00fade Feminina\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/pt\/vacuo-abdominal-tecnica-como-realizar\/\",\"url\":\"https:\/\/momslab.app\/blog\/pt\/vacuo-abdominal-tecnica-como-realizar\/\",\"name\":\"V\u00e1cuo abdominal na yoga t\u00e9cnica de execu\u00e7\u00e3o - 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