Hypopressive gymnastics involves performing maximum aspiration then it is necessary to try to “suck” the abdomen thoroughly, leaving without breathing and maintaining this maximum contraction.This movement improves bowel function, sharpens the waist and improves posture by combating back pain and postural imbalances.
The hypopressive method was created in the 1970s and has gained space in gyms and rehabilitation clinics because in addition to strengthening the abdominal and back muscles, it has proven useful in preventing and treating various changes such as hernias, changes in the genital area, balance and posture..
The main benefits of hypopressive gymnastics are
Hypopressants decrease abdominal circumference due to isometric contraction maintained for extended periods during exercise, during organ aspiration there is a change in internal abdominal pressure that tones the large right part of the abdomen, being also an excellent tool to combat abdominal distasis, which is the removal of the right muscles of the abdomen during pregnancy.
With this exercise, there is a decrease in abdominal pressure and the vertebrae will be decompressed, which is very useful for reducing chronic lower back pain, to prevent and combat herniated disk.
Durante a contração realizada os músculos do períneo são sugados para cima, reposicionando a bexiga e fortalecendo os ligamentos, que os sustentam sendo muito útil para combater a incontinência urinária, fecal e inclusive o prolapso uterino.
With hypopressive, it is possible to prevent herniated disc, inguinal and abdominal, as the method decreases intraabdominal pressure, realigning the entire body.
Exercises are perfect for combating spinal deviations such as hyperlordosis, scoliosis and hypercyphosis because they promote reprogramming and alignment of the spine and pelvis.
During this exercise, there is an increase in blood flow in the intimate area, which also improves sensitivity and pleasure.
The method improves muscle tone, reduces the work and tension of overworked muscle groups and increases the tone of groups that work less, normalizing the tone of the whole body. When combined with other exercises such as the pyramid or abdominal board, it helps to improve the body’s posture and when combined with exercises such as support in a single foot or the formation of an airplane or star, it helps to improve the balance of the body.
These benefits can be achieved through regular hypopressive exercises. In addition to that breathing can be used in a unique way, it can also be combined with various postures that increase its benefits to the body. Each posture can be personally indicated by a physical therapist with knowledge of the technique respecting the needs of all, but a good option is to combine Pilates exercises with the hypopressive method in the same training.
Hypopressive gymnastics allows to reprogram the pelvic and abdominal muscles that are usually weakened in people who do not perform any type of physical activity and also in those who perform an activity that generates excessive internal pressure such as those who do weights in the gym.or do traditional abs.
To begin with, just sit cross-legged and inhale normally, then do a forced exhalation by extracting all the air out of your lungs, when you get to this point you have to suck your belly, keeping this apnea as long as possible, until it’s critical to breathe.Then breathe normally and do the same exercises more often.
When you master this technique, you can modify your posture to stretch other muscles of the body, for example favoring the spine.
A good hypopressive exercise for the back is
Você pode fazer essa ginástica hipopressiva diariamente, se comprometendo em manter a contração máxima em apneia, pelo maior tempo possível. Não existe um número mínimo, nem máximo de repetições e você pode fazer o quanto achar que é confortável e não fica tonto.