Ngaba ufanele uyeke ukwenza ii-Sit-Ups?

Umxholo

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Amagosa omkhosi waselwandle asebenza nzima kwimizimba yabo efanelekileyo yemfazwe, kodwa kukho umthambo omnye abanokuthi bawuthumele elwandle: ukuhlala-phezulu.

Umkhosi wamanzi ubeka oomatiloshe bawo kuvavanyo lokufaneleka kabini ngonyaka ukufumanisa ukuba bayakwazi na ukuzalisekisa yonke imisebenzi yabo yokulwa (inxalenye ebalulekileyo yegigi). Ukuhlala kwaba yinxalenye yolu vavanyo kumashumi eminyaka. Kodwa ngoku, iingcali zifuna umthambo we-ab ohambelana ngokuthe ngqo nomsebenzi wabo webala lomlo, ngokutsho Amaxesha eNavy umhleli.

Cinga ngako: Ngaba nabani na Ngaba ukhe ufune ukonwaba ngolo hlobo ebomini? (Siza kuyinika into eqinileyo "hayi, mhlekazi!" Amaxesha oMkhosi weNavy. Kutheni iiplanga? Bavavanya ngokuchanekileyo amandla asisiseko, kunzima ukuba "bakopishe," kwaye abonakalisi mqolo umva wakho osezantsi, ekudala kugxekwa kuwo.

Nokuba ulilungu eliziqhenyayo loMkhosi waManzi, usenako ukuhlengahlengisa ukuzilolonga kwakho ngokufanelekileyo. Ngexesha elizayo xa uhlala phantsi ukuze uhlale phantsi, zama le mithambo esekwe kwiplanki endaweni:

IPlanga eliSisiseko lengalo

Lala ngobuso phantsi, iinyawo zigobile. Beka iingalo ngaphambili, amagxa phezu kwezihlahla zakho, kwaye uziphakamise. Gcina umqolo wakho uthe tyaba ngokwaneleyo ukuze ukwazi ukuphumla ibhotile yamanzi okanye itawuli kuwo ngaphandle kokuba iqengqeleke. Gcina i-core yakho iqinile, yibambe kule ndawo.

Ukujikeleza iplanga

Lala ngesisu iingalo zombini usonge phambi kwesifuba, ungqamene nomphetho wemethi. Cinezela phezulu kwiplanga yengalo yokugcina undoqo ubambene kunye nentloko ilungelelaniswe nomqolo. Shifta ubunzima kwingalo yasekhohlo kwaye uqhube ingqiniba yasekunene phezulu nasemva, uvule kwiplanga elisecaleni iinyawo zigxadazele. Khawuleza ubuyele kwindawo yokuqala kwaye uphinde kwelinye icala eliphindaphindiweyo.

Imali Kwipakethe Yakho Epokothweni

Qala kwisikhundla seplanga lendabuko kunye neengalo zakho phantsi, amahlombe alungelelaniswe ngqo phezu kweengqiniba zakho, ukugcina umgca ochanekileyo ukusuka kumagxa akho ukuya kwiinzwane zakho. Ukusuka kwesi sikhundla, cofa isinqe sakho sasekunene phantsi. Buyela kwindawo yokuqala kwaye uphinde ngasekhohlo. Jikela emva naphambili ngokungathi ucofa ipokotho nganye emgangathweni. Khawufane ucinge ukuba ulandela i-arch ngeenyawo zakho ukuze uqiniseke ukuba azinyuki ngaphezu kwamagxa.

Umlenze omnye wePllex Flex kwaye wandise

Ngena kwindawo epheleleyo yeplanga. Phakamisa umlenze wakho wasekhohlo emgangathweni. Yenza isivumelwano nge-abs yakho, ujikeleze umva wakho, kwaye utsale idolo lasekhohlo empumlweni yakho. Ukugcina undoqo, iingalo, kunye nemilenze yomelele kakhulu, yolula umlenze wakho wasekhohlo ngasemva kwakho njengoko usolula umqolo wakho uze wehlise isinqe sakho emgangathweni (ngaphandle kokuvumela ihips okanye imilenze ichukumise umhlaba). Tsala kancinane idolo lakho lasekhohlo ngaphakathi. Phinda amaxesha ama-4, phumla, uze utshintshe amacala.

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