Ingabe Kufanele Uyeke Ukwenza Izitulo?

-Delile

• Buyekeza kwe-

Izikhulu zeNavy zisebenza kanzima ukuze zikwazi ukusebenza kahle ezinkundleni zempi, kodwa kukhona umsebenzi owodwa ezingawuthumela olwandle: ukuhlala phansi.

I-Navy ibeka amatilosi ayo ngokuhlolwa kokufaneleka kabili ngonyaka ukuze anqume ukuthi ayakwazi yini ukufeza yonke imisebenzi yawo yokulwa (ingxenye ebaluleke kakhulu yegigi). Ukuhlala kwaba yingxenye yalolu vivinyo amashumi eminyaka. Kepha manje, ochwepheshe bafuna izivivinyo ze-ab ezihlobene ngqo nomsebenzi wabo wezinkundla zempi, ngokusho kwe-a I-Navy Times wokuhlela.

Cabanga ngakho: Ingabe kunjalo noma ubani wake wadinga ukukhwabanisa kanjalo empilweni yangempela? (Sizokunikeza okuqinile "cha, mnumzane!") Faka: Ipulangwe, okushintshana okungahle kwenzeke, ngokusho kwe I-Navy Times. Kungani amapulangwe? Bakala amandla ayisisekelo ngokunembile, kunzima "ukukopela," futhi abadali umonakalo emhlane wakho ophansi, osekunesikhathi eside kugxekwa ama-sit-ups.

Noma ngabe uyilungu le-Navy eliqhoshayo noma cha, usengalungisa ukuzivocavoca kwakho ngokufanele. Ngokuzayo lapho uhlala phansi ukuze uhlale phansi, zama lezi zivivinyo ezisekelwe epulangeni esikhundleni salokho:

Ipulangwe Elisisekelo Lesandulela Ngculazi

Lala ubheke phansi, izinyawo zigobile. Beka izingalo zangaphambili phansi, amahlombe phezu kwezihlakala zakho, bese uziphakamisa. Gcina umhlane wakho uphansi ngokwanele ukuthi ungaphumuza ibhodlela lamanzi noma ithawula kulo ngaphandle kokuthi ligiqeke. Gcina umgogodla wakho uqinile, bamba kule ndawo.

I-Rolling Plank

Lala ngesisu zombili izinzipho zakho zangaphambili zigoqeke phambi kwesifuba, kuhambisana nonqenqema olungaphezulu lukameta. Cindezela phezulu ukuze ipulangwe igcine ingalo ibambekile futhi ikhanda liqondaniswe nomgogodla. Isisindo se-Shift engalweni yesobunxele bese ushayela ngendololwane yangakwesokudla phezulu nangemuva, uvuleke ohlangothini lwezinyawo izinyawo zibhajile. Buyela ngokushesha endaweni yokuqala bese uphinda ohlangothini oluphambene ukuze uthole isibili.

Imali Ephaketheni Lakho Lesikhwama

Qala endaweni yepulangwe lendabuko izingalo zakho ziphansi, amahlombe aqondaniswe ngqo phezu kwezindololwane zakho, ugcine umugqa oqondile kusuka emahlombe kuya ezinzwaneni zakho. Ukusuka kulesi sikhundla, cwilisa isinqe sakho sokudla phansi. Buyela endaweni yokuqala bese uphinda ngakwesobunxele. Phindela emuva naphambili sengathi ushaya iphakethe ngalinye phansi. Cabanga ukuthi ulandelela i-arch ngezinqulu zakho ukuqinisekisa ukuthi azikhuphuki ngaphezu kokuphakama kwamahlombe.

I-Single-Leg Plank Flex futhi Yandisa

Ngena endaweni egcwele yepulangwe. Phakamisa umlenze wakho wesobunxele phansi. Yenza inkontileka nge-abs yakho, uzungeze umhlane wakho, bese udonsela idolo lakho langakwesokunxele emakhaleni akho. Ukugcina umnyombo, izingalo, nemilenze kuqine kakhulu, qondisa umlenze wakho wesobunxele ngemuva kwakho njengoba unweba umgogodla wakho futhi wehlise izinqe zakho phansi (ngaphandle kokuvumela izinqulu noma imilenze ukuthinta phansi). Kancane kancane donsela phakathi idolo langakwesobunxele. Phinda amahlandla ama-4, uphumule, bese ushintsha izinhlangothi.

Buyekeza kwe-