koto_ryu

I usually do these continually throughout the day and I've been doing them for about 2-3 years now, so yeah there's no real way of overworking them. You will get a look like you're always holding in your gut but it'll be rock-solid. Your abs won't be too well-defined but you can take some hard shots without any problem.

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KOTO RYU



My favorite neg rep points earned so far:
"ofeensive and inconsequent young man, should be banned!!" - Xebsball

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aang

thanks very much everyone! i will definitely try this vacuum training. so glad i found this forum, i'm sure will help me a lot.

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koto_ryu

It works really well, after a few weeks of dedicated practice you'll be tightening your belt a little bit more. Im 5'9" and around 175lbs most of the time, and my waist size is about 28 inches (they feel a bit too tight so I typically wear 30-32).

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KOTO RYU



My favorite neg rep points earned so far:
"ofeensive and inconsequent young man, should be banned!!" - Xebsball

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DragonAE86

You see Rickson do this in he's Documentry's such as Choke.

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Tee Sok

I don't think the thing Rickson did in "Choke" was a vacuum exercise. When doing vacuums you just exhale the air and hold your abs in a static position, while Rickson's abs where constantly moving. I don't know what he was doing, maybe some Yoga??

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koto_ryu

Once you've done them for a while, you can do situps while holding one but you have to build up to it first. Just hold it and do about 5, then exhale, inhale, and do 5 more, etc.

__________________
KOTO RYU



My favorite neg rep points earned so far:
"ofeensive and inconsequent young man, should be banned!!" - Xebsball

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moyboy

Do you guys have any other general excersices that you can do anywhere and any time and not look retarded?

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HtTKar

It's been about 2 weeks since I started doing vacuums. They have definitely toned me up a little more. I noticed that after just a couple days, but they have also strengthened up my solar-plexus region a lot. I just wanted to give an update out there for people that arent sure whether they work or not. I have found variations of doing them to work better. Kind of push out as hard as you can and tighten up while holding your breath. I also do crunches while doing them. Great improvements. I'll be doing these forever. Thanks Koto.

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"The harder you train, the harder it is to surrender"
(Vince Lombardi)

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bahotae

I don't think doing vacuums will train your abs to take hits. They may give your abs more definition but I don't think it will trains your abs to take hits.

Some good ways to train abs to take hits:

1. Having someone hit your abs with a medicine ball
2. Having someone hit your abs with a thaipad while doing sit-ups
3. Having someone hit your abs with teeps.

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koto_ryu

Anytime, bro. I'm sure with your dedication you'll have great gains. After a while, try holding them a bit longer too and pushing out hard like you did. I can do reps of one minute now, which definitely improves my anaerobic endurance as well. Glad you found some value in them

__________________
KOTO RYU



My favorite neg rep points earned so far:
"ofeensive and inconsequent young man, should be banned!!" - Xebsball

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koto_ryu

If you're wearing a thick shirt, you can barely tell you're doing these. Do them in your car or your room or even the bathroom if you feel uncomfortable doing them in front of other people. I'm the type of guy that doesn't care, I'll drop and do pushups no matter where I'm at.

__________________
KOTO RYU



My favorite neg rep points earned so far:
"ofeensive and inconsequent young man, should be banned!!" - Xebsball

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koto_ryu

Try them out for a while and you'll see the difference. It strengthens all your internal muscles which basically builds a coat of armor around your solar plexus. I may not have the iron plate Rocky Marciano had, but the ability to take a good hard shot to the gut and not even blink is not only very combat effective but also intimidating to your opponent. Those other exercises work just as well, but you need a partner for those, whereas with vaccuums you can do them whenever you want and wherever you want. You can also do as many as you please, and it also increases your anaerobic endurance with the deep breathing and holds once you get more advanced with it.

__________________
KOTO RYU



My favorite neg rep points earned so far:
"ofeensive and inconsequent young man, should be banned!!" - Xebsball

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SamuraiGuy

How do you know there working?.... doesnt seem to me like anything is happening... When i do them i feel nothing... am i doing it wrong or what... does it matter if the rest of my body becomes tense because of how hard and im trying to suck in.?

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koto_ryu

When sucking in, you should feel the air clenched out of your chest then when you exhale you should throw your gut out as hard as you can. After a few weeks you'll see a difference on your waistline. Make sure to exhale hard, seal your mouth, suck in your gut tight, hold for 5 sec, then exhale while throwing out your gut hard.

__________________
KOTO RYU



My favorite neg rep points earned so far:
"ofeensive and inconsequent young man, should be banned!!" - Xebsball

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bahotae

The only way for a person to develop a tolerance for pain is for him to experience the pain. If you experience a certain type of pain for the first time the body goes into shock. We see this happen all the type with inexperience fighters who don't spar that often and just practice kata all day long. So to increase your threshold for pain you must first experience the pain.

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