Crunch we dɛn kɔl

• Parti ya muntu: Makong.assertNotip isua baibai.
• Empandika: Nuwolikoliya lomobwoya
• amagezi agakubya: Rectus Abdominis
• amagezi ag'omusa: Gluteus Maximus, Obliques, Quadriceps

Okuwandikira ku Crunch we dɛn kɔl

Di Crunch na wan klas kɔr ɛksɛsayz we de tɔch di bɛlɛ mɔsul dɛm, we de ɛp fɔ bil trɛnk, impruv posture, ɛn ɛp fɔ mek di ɔl fitnɛs. I fayn fɔ wan wan pipul dɛn na ɔl di fitnɛs lɛvɛl, frɔm di wan dɛn we de bigin fɔ atlet to di wan dɛn we dɔn go bifo, bikɔs i ebul fɔ adap ɛn i de wok fayn. Pipul go want fɔ du kranch as na kɔvinant ɛgzampul we dɛn kin du ɛnisay we dɛn nɔ gɛt ikwipmɛnt, ɛn dɛn kin ple impɔtant pat fɔ divɛlɔp wan ton ɛn strɔng midsekshɔn.

Okukubidde ku: Nkugiyigisa Crunch we dɛn kɔl

• Put yu an dɛn biɛn yu ed, sɔpɔt am layt wan wit yu finga dɛn we yu nɔ pul pan yu nɛk.
• Engaj yu bɛlɛ mɔsul dɛn bay we yu drɔ yu bɛlɛ bɔtin to yu spayna, dɔn es yu ɔp bɔdi, inklud yu sholda ɛn bak, kɔmɔt na grɔn to yu ni dɛn, ɛn kip yu lɔwa bak na grɔn.
• Stɔp na di mak we di kranch de, dɔn smɔl smɔl, put yusɛf dɔŋ bak dɔŋ to di say we yu bigin.
• Ripit dis muvmɛnt fɔ di nɔmba we yu want fɔ ripit, mek shɔ se yu bɛlɛ mɔsul dɛn de ɛnjɔy ɔl di tɛm we yu de du di ɛgzampul.

Amakulu mu kubiteekamu Crunch we dɛn kɔl

• Nɔ Pul Yu Nɛk: Na kɔmɔn mistek fɔ pul yu nɛk fɔ go bifo fɔ tray fɔ es yu bɔdi ɔp. Dis kin mek pɔsin strɛs ɛn wund. Bifo dat, kip yu nɛk na say we nɔ gɛt wan bɔt as yu de kranch ɔp, ɛn imajin se yu de ol apul ɔnda yu chin fɔ mek yu kɔntinyu fɔ de di rayt distans.
• Kɔntrol Muvmɛnt: Nɔ rɔsh tru di muvmɛnt dɛn. Di effektiv we kranch de wok de kɔmɔt frɔm slo, kɔntrol muvmɛnt, nɔto di momentum. Lift ɛn lɔs yu bɔdi wan we we nɔ de chenj, we yu de kɔntrol, ɛn pe atɛnshɔn pan di kɔntrakshɔn ɛn rilis we yu bɛlɛ mɔsul dɛn de kɔmɔt.
• Briz: Wan ɔda mistek we yu kin mek na fɔ ol yu briz we yu de du ɛksɛsayz.

Crunch we dɛn kɔl Ebitala by'omuyigiriza

Mwebale kuteekamu Crunch we dɛn kɔl?

Yes, di wan dɛn we de bigin kin rili du di kranch ɛgzampul. na besik bכdi εksεsayz we de tכk to di kכr mכsul dεm. Bɔt i impɔtant fɔ mek di wan dɛn we de bigin fɔ du di ɛgzampul kɔrɛkt wan fɔ mek dɛn nɔ gɛt ɛni bad bad tin we go apin to dɛn. Dɛn fɔ bigin wit smɔl nɔmba fɔ ripit ɛn smɔl smɔl dɛn fɔ go ɔp as dɛn trɛnk ɛn bia de go bifo. If yu tɔk to pɔsin we sabi du fitnɛs ɔ trena, i kin bɛnifit bak fɔ mek shɔ se yu gɛt di rayt fɔm ɛn di we aw yu de du tin.

Ki kitiibwa eby'okukozesa omuntu Crunch we dɛn kɔl?

• Di Bicycle Crunch de kam togɛda tradishɔnal kranch wit wan leg muvmɛnt fɔ target yu obliques.
• Di Vɛtikal Lɛg Krɔnch nid fɔ mek yu kip yu leg dɛn stret ɔp na di ays, we go mek di ɛksesaiz strɔng mɔ ɛn mɔ.
• Di Lɔng Am Krɔnch de ɛkstɛnd yu an dɛn biɛn yu, we de ad prɔblɛm bay we i de mek di lev lɔng mɔ.
• Di Double Crunch de kam togɛda tradishɔnal kranch wit rivas kranch, we de wok ɔl tu yu ɔpa ɛn lɔwa abs di sem tɛm.

Eby'okukozesa omulungi okugabana n'eby'omanyi Crunch we dɛn kɔl?

• Rɔshian Twist na ɔda ɛgzampul we de kɔmplit Krɔnch bay we i de tɔch di ɔblikɛt mɔsul dɛm, we dɛn kin nɔ tek tɛm wit na tradishɔnal kranch, so i de gi mɔ kɔmprɛhnsiv bɛlɛ wokɔt.
• Leg Raises na bεnεfit kompliment fכ Crunches biכs dεn de tכk bכt di lכw bכdi mכsul dεm, wan εria we kranch nכmכ kin nכ wok fayn fayn wan, so dat de mek sכh se dεn bεlεn aprכch fכ kכr strכng.