•; M&RIFE BARHACKS ' ' ' ' • *■
AKD - .
- _COMPLY'"A" MARIKS SUPPORT BATTALION -(NSG) HOMSS/ •
/PHYSICAL FITK-ESS *
By LCpl Jerry L. Jorgenson
Last week we discussed Fush Ups
as an effective2 all around condi
tioning exercise directed primar
ily to exercising the muscles of
■the arms, shoulders, back and’up
per chest.
A supplementary exercise for
conditioning the musculature of’
the lover body trunk Is Sit Ups.
This exercise is chiefly used' as
a conditioner of the abdominal
muscles, the most dominant being
the Rectus Abdominis. This large
muscle is' located on the'front po
rtion of the belly wall. It ori
ginates on the pubic arch at the
bottom of the pelvis, runs upward
over the abdominal area and inse
- rts on the sternum (Chest bone)
and the 5th,= 6th, 7th, and 8th
ribs. This muscle retracts the
belly wall and tilts the pelvis
upward in front.. It also" aids in
flexing the trunk. Trie rectus ab
; dominis is one of the* most impor
tant muscles from a postural sta
ndpoint .'
to perform bit ups, lie ij.au> on
your back, with your legs fully
extended, - your knees straight,
and your toes pointing upward*
interlace your fingers and place
them behind '.your head in contact
with the deck. To initiate the
exercise, raise the body trunk
and upper body to an upright sit
ting position, twisting it to the
left and then forward and downward
far enough to touch the right el
bow to the left knee. Lower the
body to the starting position un
til the shoulders again touch the
deck. Sit up again, but twist
the upper body to the right and
then downward until the. left elb
ow touches the right knee. Again
lower the body until the shoulders
touch 'the deck. This is one com
plete' repetition. Do as many re
petitions'as possible and main
tain a rhythm for maximum'effec
tiveness. 1 f' ' ‘ :
For best results in performing
Sit Ups, another person should
hold your feet firmly on the
deck. If no one is available,
anchor your feet by some means
such as curling them under a pi
ece of low furniture, or by str
apping them down as you would on
an Incline hoard found in most
standard "work-out" rooms.
MARII'E OF THE MOUTH
' PFC John W. Maynard appeared
before the Marine of the Month
Board on 30 April 1962, and was
selected, as the Marine most des
erving the Marine of the Month
award for the month cf April 1962.
The other Marines nominated and
interviewed for the Marine ofthe;
Month were: LCpl’s C. D. Cephus,
M. C,. Svensizer, J.. L. Jorgenson
and PFC’s E. Bryant, Q. M. Corn
ett, J. F. Coyne and D.C.Fisher.
THEY CALL HIM -■"DADDI" 1
LCpl Lawrence F. Case became
the proud father of Cindy Marie
Case, when she was born at 1200
on the 3rd Of May. Cindy, weig
hing 7 pounds and 9 ■ ounces', is
presently living withher mother,
Mrs. Pauline S. Case in Welland,
Ontario, Canada.
TIME IF
GySgt’s Robert G, Gabel and
Theodore A. Swier’czek received
their 6th and 5th Good Conduct
Awards respectively at theMarine
Barracks, C ommanaing Officer's
ceremonies of 4 May.
A winner never quits,
and a quitter never win^.
Editor - Cpl Jerry L. Cook