It is considered to be that to keep good physical shape, it is necessary to move actively. On the one hand, this is true, with another, there are also special exercises "for lazy" which at the small level of activity differ in high efficiency. Here also so-called "level" belongs. During performance of this exercise it is not necessary to move at all. Moreover, degree of its usefulness of subjects is higher, than longer the person can remain in one pose. And if the nobility as it is correct to do a level, then it is possible to improve body outlines for rather short time, to bring up all groups of muscles, to get beautiful buttocks, a press, to make more equal a bearing. Besides, "level" promotes prevention of diseases of a backbone. For this purpose it is enough to carry out of it daily within a minute in several approaches. And if to combine exercise with a diet, then it is possible also to lose several extra kilos.
How it is correct to do a level?
Exercise is carried out in horizontal position. It does not require the special equipment, only a little free space on a floor – on body length – and a soft rug laying. Its existence is not obligatory, but it is desirable that load of hands and legs was not excessive, and the discomfort did not distract from exercise performance.
It must be kept in mind that on a question as it is correct to do a level, experts answer: the main thing to adopt the correct provision. It essentially because otherwise there will be no that effect which is expected. Here it is important to consider all trifles.
It is necessary to accept an emphasis lying on elbows and to cramp palms together that hands became as if the parties of a triangle. They will be the main point of support, the second - toes of feet. Further straighten legs and a back that the body was located parallel to the imagined straight line. Not to bend knees. The head should be hung slightly that the chin was perpendicular to a back. The belt has to be tightened and intense, as well as buttocks. In such situation it is necessary to record the body at least for 10 seconds. Then the interval needs to be increased gradually up to 1 minute, aerobatics – 2 minutes. It is necessary to watch and behind breath – during the occupation it has to be deep and equal.
Exercise options level
The exercise "a level on elbows" described above is considered classics. But if it was well mastered and already bothered a little, then it is possible to try also other variations:
- On straight arms – it is carried out probably with a basic rack, but hands in elbows are not bent, and remain straight lines, brushes at the same time are located under shoulders, palms are developed forward.
- Side level – exercise for men though it can be carried out also to women, but for great ladies it is a little rather heavy. Allows to tighten well bicepses and a press to men. It is necessary to lay down sideways, to rest one hand against a floor, to rise that between a trunk and a shoulder the right angle turned out. The same can be done, having bent a hand in an elbow.
- With twisting - hands are in the provision of a classical level, and the lower part is developed so that toes a foot looked up.
- The return level – situation as at classical exercise, but on the contrary: up is a stomach, down a back.
Exercise contraindications level
At all the usefulness, is at exercise and restriction. People cannot carry out it with vertebral hernia and other diseases of a back and joints. Besides, women should interrupt studies for the period of monthly and also not to do a level during the postnatal period and during pregnancy.
Exercise complex a level for the average level of physical training
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