Early February and you still haven’t fulfilled that New Year’s Resolution to get out and exercise? Well, now is the perfect time. Follow our IDF (Zahal) Combat Fitness Instructors with these 5 basic moves to see your fitness improve.
The first exercise Combat Fitness Instructors Cpl. Alma Dor and Cpl. Ofri Edri recommend is the well-known and irreplaceable military push-up.
- Start with your hands slightly narrower than shoulder width apart and in line with your chest
- Keep your body straight and press down while pushing your elbows back, keeping them tight to your body
- Push back up with your body straight
- Return to starting position
- Stretch your legs out straight and hold your arms outstretched at your sides
- Place your hands behind your head
- Raise your legs so that your thighs are perpendicular to the ground, and your calves are parallel to the ground. Keep your feet together
- Lift your head up and touch your right elbow to the left knee, while pulling your knee up towards your head
- At the same time, straighten your right leg, keeping it several inches off of the floor – similar to the motion you’d make while pedaling a bicycle
- Return to starting position and inhale
- Place hands at your side
- Lift up shoulder blades so that they are detached from surface
- Lift legs up
“This exercise will really get your abs working,” our fitness instructors explain.
- Use strong object or bench
- Slowly lower your body
- Inhale and lower yourself to an angle a little less than ninety degrees between the upper arm and the forearm
- Use your triceps to bring your torso up again
- Lift yourself back to starting position
Tip: Keep elbows as close as possible throughout the movement. Forearms should always be pointing down.
- Place one foot on a bench or chair
- Make sure to find a position that works for you
- Lower yourself and be sure that knee remains over ankle, even when at ninety-degree angle
- Use chair for balance if needed
Perform each exercise for 12 to 15 repetitions in 3 sets, resting for 30 seconds in between. As the exercises become easier, you can increase the number of repetitions and sets. Now, you can be on your way to achieving your 2016 fitness goals.