The level is one of the most popular and universal exercises which gives load of muscles of humeral department, backs, buttocks and, first of all, the press.
As it is correct to carry out the level
- The back during performance of exercise has to be ideally equal.
- Basin has to be located parallel to the floor.
- Shoulders have to be at the level of elbows or wrists.
- The neck, back and legs have to be on one line.
- Legs during performance of the level have to be completely straight.
The essence of exercise is in staying in the level as long as possible, the main thing - it is correct to do everything. Usually beginners begin with several seconds, gradually increasing stance duration in the level. Surely during performance of exercise keep even breathing.
That the level does:
- the press becomes firmer
- buttocks gain elasticity
- the backbone, shoulders and hands become stronger
- the bearing improves
- all body becomes more tightened
Classical level: technology of performance
Receive horizontal position with the emphasis on toes of legs and the straightened hands. Brushes are under shoulders, feet together, the back direct. It is possible to facilitate exercise if to rest not on the brush, and on elbows. For this purpose bend hands in elbows, elbows in this case have to be strictly under the shoulder.
Side level: technology of performance
If the usual level seems to you simple exercise, to pass that time to the level side.
Lying on one side, lean on the extended legs and the elbow. The hand bent in the elbow has to be perpendicular to the body. Place the second hand on the waist. It is possible to complicate exercise if carefully to straighten the basic hand. Thus the level on the straight arm will turn out. To do exercise it is even more difficult, straighten also the second hand too.
Return level: technology of performance
Even more difficult exercise, than side level.
Sit down on the floor, lean hands behind the back, and then raise buttocks until while the body doesn't form the straight line. Rest outstretched arms against the floor, between forearms and brushes the corner of 90 degrees has to be formed.
Time of performance of the level
- For beginners: 4 approaches for 15 seconds
- For ""middlings"": 4 approaches for 30 seconds
- For the pro: 4 approaches on 1 minute
The visible effect will appear approximately in 2-3 weeks of regular trainings.