Kodi Muyenera Kuyimilira?

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Maofesi apamadzi amagwirira ntchito molimbika matupi awo omenyera nkhondo, koma pali masewera olimbitsa thupi omwe atha kutumizidwa kunyanja: kukhala pansi.

Asitikali apamadzi amayesa oyendetsa ake pamayeso olimbitsa thupi kawiri pachaka kuti adziwe ngati angathe kukwaniritsa zonse zomwe akuchita pomenya nkhondo (gawo lofunika kwambiri la gig). Sit-ups anali mbali ya mayesowa kwa zaka zambiri. Koma tsopano, akatswiri akufuna kuchita masewera olimbitsa thupi ab omwe amagwirizana kwambiri ndi ntchito yawo yankhondo, malinga ndi a Navy Times mkonzi.

Ganizirani izi: Kodi aliyense muyenera kumangokhalira kugwedezeka monga choncho m'moyo weniweni? (Tikupatsa kuti "ayi, bwana!") Lowani: Matabwa, kusinthana komwe kungachitike, malinga ndi Navy Times. Chifukwa chiyani matabwa? Amayezera molondola mphamvu zapakati, amakhala ovuta "kunyenga," ndipo samawononga msana wanu, womwe wakhala ukutsutsidwa kwa nthawi yayitali.

Kaya ndinu membala wonyada wa Navy kapena ayi, mutha kusintha machitidwe anu moyenera. Nthawi ina mukakhala pansi kuti mukhale pansi, yesani masewera olimbitsa thupi m'malo mwake:

Basic Forearm Plank

Gona pansi, mapazi akusinthasintha. Ikani mikono yanu pansi, mapewa pamanja, ndikudzikweza. Sungani msana wanu mosabisa mokwanira kuti mupumule botolo lamadzi kapena thaulo popanda kuwachotsa. Kusunga kolimba kwanu, gwirani pamalowo.

Rolling Plank

Gona chamimba ndi manja anu onse awiri apinda kutsogolo kwa chifuwa, kufananiza ndi m'mphepete mwa mphasa. Dinani mmwamba kuti thabwa lakutsogolo likhale lolumikizana ndi mutu wolumikizana ndi msana. Sinthani kulemera kwa mkono wakumanzere ndikuyendetsa chigongono chakumanja mmwamba ndi kumbuyo, ndikutsegula thabwa lakumbali ndi mapazi akuzandima. Bwererani mwachangu kuti muyambe malo ndikubwereza mbali inayo kuti mubwerere kachiwiri.

Ndalama M'thumba Lanu

Yambani mwachikhalidwe cha thabwa ndi manja anu pansi, mapewa ali olunjika pamwamba pa zigongono zanu, kusunga mzere wowongoka kuchokera pamapewa anu mpaka zala zanu. Kuchokera apa, sungani chovala chanu chakumanja pansi. Bwererani kumalo oyambira ndikubwereza kumanzere. Mosinthana mmbuyo ndi mtsogolo ngati kuti mukugunda thumba lililonse pansi. Tangoganizani kuti mukuyang'ana chipilala ndi m'chiuno kuti muwonetsetse kuti sichikukwera pamwamba pa mapewa.

Mmodzi-Mwendo Plank Flex ndikuwonjezera

Lowani kwathunthu. Kwezani mwendo wanu wamanzere pansi. Gwirani abs yanu, kuzungulira msana wanu, ndikukokera bondo lanu lakumanzere mumphuno mwanu. Kusunga pachimake, mikono, ndi miyendo yamphamvu kwambiri, yongolani mwendo wanu wakumanzere kumbuyo kwanu pamene mukutambasula msana wanu ndikutsitsa chiuno chanu pansi (popanda kulola chiuno kapena miyendo kukhudza pansi). Pepani bondo lanu lakumanzere. Bwerezani kangapo, mupumule, ndikusinthana mbali.

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