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צילומים: בה”ד 8 ויעל זהבי, אתר צה”ל

After the eight-day holiday which included too many doughnuts and calories, it’s time to get back in shape and if possible as real חי”רניק. The fitness instructors in a נח”ל and WinGate Institute tip high voltage training

תאריך: 17/12/2012, 14:12    
מחבר: יעל זהבי, אתר צה”ל

The Hanukkah holiday over, if not enough throughout the year should strive to maintain IDF bases, weight with the holiday coming whenever the donut shape. In preparation for the holiday training instructors told oil physical (DA) of the Division’s training and fitness instructors at WinGate, how to be seventy and shapely, and Hanukkah.

“It’s not hard to keep the weight off in the dining room if you know how to choose the plate in a smart way,” says physical training officer of a נח”ל, Lieutenant Rotem Greenberg. “If there are some types of carbohydrate potato, rice and pasta, shouldn’t take-enough type. Add to that protein and vegetables, cheese and meat or consume smart meal, “she adds.

She’s got to eat six Greenberg ordered meals a day: three large meals that include all the food groups balance, and three intermediate meals with fruit or yogurt. You must consume lots of water, and of course “not to overdo it with the bag!”  In addition, in order to maintain a healthy lifestyle is recommended 2 fitness training
-Aerobics and strength training, alternating.

What about doughnuts? “Donut is a symbolic dish presentation it symbolizes our tradition. Need to understand that it is not forbidden to eat sweets and fats. If allowed, “says Lieutenant Greenberg. “It is possible to eat a donut-law is to be on the alert about the dosage,” adds cpl. Inbal zalmanovich, da coming.

For the holiday, Mia Gavison, cpl. demonstrated da coming, Shai Ben Yishai and multi icon Daniel azulay, Krav Maga instructors in go, and bar and nadav Cohen to nessman from the WinGate, eight fitness exercises week after the holiday, allowing you to eat a donut without guilt feelings without becoming one.

Push-up exercises

-Push-ups exercise

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Exercise for the upper body push movement

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Exercise 2-position armrests: the sidebar is designed to stabilize and strengthen the abdominal muscles.

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You must rely on the forearm and to remain static for about 30 seconds (you can do 2 sets)

-Exercise lying down increases to: intended for strengthening the abdominal muscles
First stage-supine position

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Step 2-disconnect the amount off the ground and bringing

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Torso

-Torso exercise of withdrawal: is designed to strengthen the muscles of the head and about
First stage – hanging on my legs in the air voltage

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Second stage-until the stress Center

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A slow and controlled decrease

Fifth parallel exercise: exercise designed to strengthen torso push movement
First stage-body in the air, holding the equivalents and body tilted slightly forward.

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Second phase-down, and push up

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Lower body and deep muscle

-Exercise skwat (places to Crouching) is designed to strengthen the muscles of the lower body
Standing wide spaced shoulder-width apart, toes pointing slightly outward.

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Cowering in parallel to the ground and back.

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The seventh drill-down front: lower body exercise
The first phase meeting punctuation.

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Step two-fold down (due on air)

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Third stage – push up

The eighth exercise-push-ups in the shape of a t: on push-up execution shaped quilt and blanket body reference on Palm side and on the other side, alternately.
Designed to strengthen torso combined deep muscles.

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“I’m having a great time and love the role, says corporal zalmanovich. “He expressed. I’m really worried about the soldiers believed professional and following their injuries, and personally find caring and attentiveness. As soon as the people in front of you all done in fun. “

Translated from Hebrew

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