Unofanirwa Kurega Kuita Sit-Ups?

Zvemukati

• Ongororo ye

MaNavy mahofisi anoshanda nesimba kune yavo inoshanda inokwana miviri yehondo, asi pane chiitiko chimwe chete chavanogona kunge vachitumira kugungwa: kugara-kumusoro.

Hondo yeNavy inoisa vafambisi vayo kuburikidza nemuedzo wekusimba kaviri pagore kuti vaone kana vachikwanisa kuzadzisa mabasa avo ese ekurwa (chikamu chakakosha chegig). Kugara-kumusoro kwaive chikamu cheiyi bvunzo kwemakumi emakore. Asi ikozvino, nyanzvi dziri kudaidzira ma ab maekisesaizi ane hukama zvakananga nebasa ravo renhandare yehondo, sekureva kwe Navy Times chinyorwa.

Funga nezvazvo: Inodaro chero munhu unomboda kukwachuka kudaro muhupenyu chaihwo? (Tichapa icho chakasimba "kwete, changamire!") Pinda: Iyo puranga, mukana wekugara-kumusoro, maererano Navy Times. Nei mapuranga? Ivo vanoyera nemazvo simba repakati, ivo vakaoma "kubiridzira," uye havaparadze nyonganiso pazasi yako, iyo sit-ups yakagara ichishoropodzwa.

Kunyangwe kana usiri nhengo inodada yeNavy, unogona achiri kugadzirisa yako ab Workout zvinoenderana. Inotevera nguva iwe paunogara pasi kuti ugare-kumusoro, edza izvi plank-based mazoezi panzvimbo:

Basic Forearm Plank

Rara wakatarisa pasi, tsoka dzakachinjika. Isa zvombo zvepamberi pasi, mapendekete pamusoro pezviuno zvako, uye uzvisimudze. Chengetedza musana wako wakatsetseka zvekuti unogona kuzorora bhodhoro remvura kana tauro pariri pasina kukunguruka. Kuchengeta yako yepakati yakasimba, bata munzvimbo ino.

Kutenderera Plank

Nhema padumbu rako nepamberi maoko akapetwa pamberi pechipfuva, yakafanana neepamusoro kumucheto kwemate. Dzvanya kumusoro kune forearm puranga rinochengeta pakati uye musoro wakabatana nemuzongoza. Chinja huremu paruoko rwekuruboshwe wotyaira gokora rekurudyi kumusoro nekumashure, uchivhura kudivi pepuranga netsoka dzakadzedzereka. Kurumidza kudzoka kuti utange chinzvimbo uye dzokorora kune rakatarisana nedivi repiri rep.

Mari Mune Homwe Yako

Kutanga mune yechinyakare mapuranga nzvimbo neako epamberi pasi, mapendekete akarongeka akananga pamusoro pemagokora ako, uchichengetedza tambo yakatwasuka kubva pamapfudzi ako kusvika kumagunwe ako. Kubva panzvimbo iyi, nyura hudyu yako yekurudyi pasi. Dzokera kunzvimbo yekutanga uye dzokorora kuruboshwe. Alternate back and forward as if urikurovera homwe imwe neimwe pasi. Fungidzira kuti urikutsvaga arch nehudyu yako kuti uve nechokwadi chekuti hadzikwire pamusoro pehurefu hwemafudzi.

Imwe-Gumbo Plank Flex uye Wedzera

Pinda munzvimbo yakazara yeplank. Simudza gumbo rako reruboshwe kubva pasi. Chibvumirano chako cheABS, kutenderera musana wako, uye dhonza ibvi rako rekuruboshwe mumhino dzako. Kuchengeta musimboti, maoko, uye makumbo akasimba zvakanyanya, ruramisa gumbo rako rekuruboshwe shure kwako sezvaunotambanudza musana wako uye kuderedza mahudyu ako pasi (pasina kurega mahudyu kana makumbo achibata pasi). Zvishoma nezvishoma dhonza ibvi rako rekuruboshwe kumashure. Dzokorora kanokwana kana, zorora, uye chinja mativi.

Ongororo ye