Frank Zane, known to many as “The Chemist,” is a legend in the bodybuilding world. He is able to win Mr. Olympia 3 times thanks to his aesthetic and symmetrical body shape. Frank Zane vacuum is one of the very unique training focuses in forming a bodybuilder pose that pulls in the stomach and holds it. This pose creates the illusion of a smaller waist and makes the abdominal muscles look firmer.
How to Do It
The vacuum pose is done by standing upright on two feet that are shoulder-width apart. Then take a deep breath and then hold it, at the same time flexing the abdominal muscles while pulling the navel to the spine. The vacuum effect will be visible and highlight the abdominal muscles so that the illusion of a smaller waist appears.
Do the vacuum pose by standing upright and feet shoulder-width apart then inhale and deflate the stomach as much as possible. If the vacuum position has been obtained, then hold the position for 10 – 15 seconds, relax again and repeat the movement several times. If you are used to it and comfortable, then you can do it several times with increasing portions.
Benefits of Vacuum Pose
Frank Zane vacuum or called “abdominal hollowing,” is a type of isometric exercise that targets the transverse abdominal muscles and deep abdominal muscles to stabilize the position of the spine and compress the contents of the stomach. This exercise is very beneficial for anyone who wants body stability, so it’s not just for bodybuilding.
Not only in terms of aesthetics, had vacuum pose also provided greater benefits. This pose can strengthen the core muscles and develop them more, and this will be very important to improve balance during weight training. Core muscle strength will reduce the risk of injury.
Second, the vacuum pose will make it easier for you to regulate and control several muscle groups. This skill is important because it will help bodybuilders target muscle groups that will be focused on before the competition period.
Important Notes
This vacuum pose must be balanced with exercises that support the abdominal muscles and also a strict diet so that the results are satisfactory.
FAQs
What is a vacuum pose?
This is a pose where the stomach is deflated in such a way as to give the illusion of a smaller waist.
What are the benefits of the Frank Zane vacuum pose?
It is to strengthen the core muscles of the body.
Is this important for non-bodybuilders?
This exercise is also very suitable for those of you who are not bodybuilders.
How many repetitions are recommended?
Repetitions only need to be calculated according to ability and can be increased gradually.