Crunch we dɛn kɔl
Profayiri y'eby'okufuna
Ntago Exercises:
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Okuwandikira ku Crunch we dɛn kɔl
Di Crunch ɛgzampul na klas kɔr wokɔt we de tɔch yu bɛlɛ mɔsul dɛn mɔ, we de ɛp fɔ mek yu pozishɔn bɛtɛ, balans bɛtɛ, ɛn fɔ mek yu gɛt mɔ trɛnk. I fayn fɔ wan wan pipul dɛn na ɔl di fitnɛs lɛvɛl dɛn, frɔm di wan dɛn we de bigin fɔ atlet to di wan dɛn we dɔn go bifo, bikɔs ɔf in intensiti we dɛn kin chenj. Pipul dɛn go want fɔ du Krɔnch bikɔs dɛn kin du am ɛnisay we dɛn nɔ gɛt ɛni ikwipmɛnt, ɛn dɛn kin ɛp fɔ ton di midsekshɔn, fɔ ridyus di bɛlɛ fat, ɛn fɔ sɔpɔt wɛlbɔdi bak.
Okukubidde ku: Nkugiyigisa Crunch we dɛn kɔl
- Bεnd yu ni dεm εn kip yu fut dεm flat na grכn, hip-width apat, εn put yu an dεm bihayn yu ed, εlbo dεm de pכynt aut.
- Engage yu bɛlɛ mɔsul dɛm ɛn es yu ɔp bɔdi to yu ni dɛm, pan ɔl we yu de kip yu ɔnda bak, hip, ɛn fut dɛn fayn fayn wan na grɔn.
- Hol dis pozishɔn fɔ smɔl tɛm, mek shɔ se yu de yuz yu abs fɔ es yu bɔdi, nɔto yu nɛk ɔ sholda.
- Smɔl smɔl, put yu ɔpa bɔdi dɔŋ bak to di say we yu bigin, kɔntinyu fɔ kɔntrol am ɛn nɔ jɔs drɔp bak dɔŋ. Ripit dis prɔses fɔ di nɔmba we yu want fɔ ripit.
Amakulu mu kubiteekamu Crunch we dɛn kɔl
- Kɔntrol Yu Muvmɛnt: Nɔ mek mistek fɔ yuz mɔmɛnt fɔ es yu bɔdi ɔp kɔmɔt na grɔn. Dis nɔ jɔs de mek di ɛksesaiz nɔ wok fayn, bɔt i kin mek pɔsin wund bak. Bifo dat, du ɛni kranch sloslo ɛn kɔntrol, pe atɛnshɔn pan di kɔntrakshɔn ɛn rilis fɔ yu bɛlɛ mɔsul dɛn.
- Engage Your Core: Fɔ mek yu gɛt di bɛst pan yu kranch, i impɔtant fɔ ɛnjɔy yu kɔr mɔsul dɛn ɔlsay na di muvmɛnt. Dis min se yu fɔ tay yu abs bifo yu bigin fɔ muv ɔp ɛn kip dɛn ɛnjɔy as yu de put yu bɔdi dɔŋ bak dɔŋ.
- Kip Yu Lɔwa Bak na Grɔn: Wan mistek we dɛn kin mek na fɔ es di ɔda bak we de dɔŋ kɔmɔt na grɔn we yu de du kranch, .
Crunch we dɛn kɔl Ebitala by'omuyigiriza
Mwebale kuteekamu Crunch we dɛn kɔl?
Yɛs, di wan dɛn we de bigin fɔ du di wok kin rili du di kranch ɛgzampul. Bɔt i impɔtant fɔ bigin sloslo ɛn mek shɔ se yu gɛt di rayt fɔm fɔ mek yu nɔ wund. I kin ɛp bak fɔ put difrɛn ɛksesaiz dɛn insay wan wokɔt rutin, nɔto jɔs kranch, fɔ wok difrɛn mɔsul grup dɛn ɛn fɔ mek yu gɛt ɔl di bɔdi fitnɛs. If pɔsin we de bigin fɔ du di wok si se di standad kranch nɔ izi, chenj dɛn de ɛn simpul ɛgzampul dɛn de we dɛn kin yuz fɔ mek i gɛt trɛnk.
Ki kitiibwa eby'okukozesa omuntu Crunch we dɛn kɔl?
- Di Rivas Krεnch na wan vεshכn we de tכk bכt di lכw abs, we de mek yu es yu hip dεm kכmכt na di fכs.
- Di Vɛtikal Lɛg Krɔnch na wan we we yu de rayz yu leg dɛn stret ɔp, we de mek di wokɔt fɔ yu ɔpa abs strɔng.
- Di Long Arm Crunch involv fɔ es yu an dɛn stret biɛn yu, ad ɛkstra chalenj to di tradishɔnal kranch.
- Di Dabl Krɔnch de kam togɛda di rɛgyula kranch ɛn di rivas kranch, de wok ɔl tu yu lɔwa ɛn ɔpa abs di sem tɛm.
Eby'okukozesa omulungi okugabana n'eby'omanyi Crunch we dɛn kɔl?
- Baysikl Kik na big kompliment to Krεnch as dεn de tכk di lכw abs εn obliques, εria dεm we dεn nכ de wok fכs we dεn de kranch, so dat de gi ful bכdi wokaut.
- di Rכshian Twist dεm de kompliment Krכnch bay we dεn de fכkus pan di oblique mכsul dεm, we dεn kin nεgεkt bכku tεm we dεn de kranch, we de mek di bכdi mכsul dεm divεlכp mכr bεlε.
Amagamba ag'ewayogenze Crunch we dɛn kɔl
- Stebiliti bol de kranch
- Ɛksesaiz dɛn we yu kin du fɔ tɔch yu wɛst
- Crunch eksasaiz wit stebiliti bol
- Kɔr trɛnk ɛgzampul dɛn
- Abdominal wokaut wit stebiliti bol
- Bol crunches fɔ di wɛst
- Stebiliti bol eksasaiz fɔ wɛst
- Waist toning bol de kranch
- Fitnɛs bɔl kranch ɛksɛsayz
- Abdominal crunch wit stebiliti bol