Only one exercise for symmetry

LEVEL.
The level is one of the most popular and effective stomach exercises worldwide. The level forces to work not only muscles of a stomach and a humeral belt, but also a muscle of all body.
It is one of the few stomach exercises which will allow you to get rid of fat on the lower part of a stomach.

Charging essence.
It is in that once a day kind of "to hang" over a floor for several minutes, leaning only on hands and toes of legs. Undoubtedly to be "in hover", let and two minutes, - a difficult task. But the result will not keep itself waiting. In two weeks of regular trainings you will notice how all muscles of your body will be tightened.

Classical level.
The level is exercise static. There are no movements in it therefore the most important here — is correct to hold a body.
How to do: Lay down on a floor a stomach down. Bend hands in elbows by 90 degrees and pass into an emphasis lying on elbows (see a photo). The body has to make a straight line from the top of the head to heels of legs.

Lean only on forearms and finger-tips of legs. Elbows are, directly, under shoulders.
You hold a body as it is possible more exactly, strain muscles of a stomach and do not weaken any more. Try not to cave in hips down to a floor.

1. Foot. Put together: it will become more difficult to hold balance that will increase load of stomach muscles.

2. Legs. Have to be direct and intense, otherwise load of the direct muscle of a stomach holding lumbar department from deflections will also decrease.

3. Buttocks. Strain. Also do not release tension before the end of approach. Reduction of gluteuses bark increases activation of all muscles.

4. Waist. The most difficult moment! At the correct performance of a level the lumbar department of a backbone has to be flat. That is it is impossible neither to round a waist, nor to bend. Present that your waist is densely driven into the corner.

5. Stomach. Involve, and then (already involved) try to tighten to edges. Throughout all approach you keep a stomach in this situation, but do not hold the breath.

6. Elbows. Not to create excess load of shoulders, put elbows strictly under shoulder joints.
For increase in intensity elbows can be moved slightly forward.


It is necessary to carry out exercises on an exhalation, and to hold – up to the moderate tension in muscles. Hold on in this situation as much as possible: for a start 10 seconds are enough to hold on. As a rule, people with different readiness keep a level pose from 10 seconds to 2 minutes. Ideally, it is necessary to hold a body in motionless situation as long as possible – so you involve muscles on a maximum, but if you are a beginner, do not try to break the record: begin with the smallest.

Council: if you do exercise a front level the first time, at first hold on 10 seconds, 20 seconds, then 30 seconds and finally up to 1 minute next time. The good result is 2 minutes, but if you carry out 3 approaches then hold on on 1 minute.

Try to increase training time gradually.
If it is heavy to you to do exercise - lean on knees.

Muscles which work in this exercise it is a press, muscles of the case and a buttock. All you need to do is — it is correct to be motionless in an emphasis on elbows, and muscles will be reduced, thereby swinging a press.

But that this exercise yielded results, it needs to be carried out correctly, and otherwise loading will be distributed not truly, and you will not feel any effect.

There are two widespread mistakes.
The first - a basin falls to a floor, and the body is bent on an arch.
The second - a tailbone looks in a ceiling, and in a waist the deflection is formed.

To avoid these mistakes, direct a tailbone to heels, and a stomach bottom - to a breast. Muscles of a stomach have to be in a tone the same as muscles of hips and patellae. Push the front surfaces of hips up. All the time feel that the lower part of a stomach is tightened and the waist is extended. Slightly pull heels back. Quiet breath.

IMPORTANT!
Do not allow hips to sag down, do not relax knees;
Try "to soar" kind of over a floor due to extension of a backbone and tension of muscles of a press, you do not transfer body weight forward to forearms;

You watch position of shovels – they have to be pressed to a spine column, and should not stick out up as wings;
Do not incline the head down, and do not lower a chin on a breast;


Try to hold legs together, socks nearby, you do not part them on the parties. The statement of socks – the less load of a press, and more - on knees is broader.

The level is super exercise for your body!
The correct performance of exercise a level will help you to remain with sportswear and to feel for all 100%!!!
All with coming New Year!