Өсгий хүрэлцэх

Орчуулга хараахан бэлэн болоогүй. Англи хэл дээрх заавар:

1. 1Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.
2. 2Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement.
3. 3Now go back slowly to the starting position as you inhale.
4. 4Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition.
5. 5Continue alternating sides in this manner until all prescribed repetitions are done.