Crunch we dɛn kɔl

• Parti ya muntu: Makong.assertNotip isua baibai.
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Crunch we dɛn kɔl

Krεnch na wan klas kכr εksεsayz we dεn aim fכ strכng εn ton di bכdi mכsul dεm. Dɛn fayn fɔ wan wan pipul dɛn we gɛt ɔl di fitnɛs lɛvɛl, frɔm di wan dɛn we de bigin fɔ atlet to di wan dɛn we dɔn go bifo, bikɔs dɛn kin chenj dɛn fɔ mek dɛn gɛt mɔ pawa ɔ fɔ mek dɛn nɔ gɛt bɛtɛ pawa. Pipul dɛn go want fɔ du kranch fɔ mek di kɔr trɛnk bɛtɛ, fɔ mek dɛn pozishɔn fayn, fɔ ɛp fɔ mek ɔlman fit, ɛn fɔ mek dɛn nɔ gɛt pen na di lɔwa bak.

Okukubidde ku: Nkugiyigisa Crunch we dɛn kɔl

• Put yu an dɛn biɛn yu ed we de sɔpɔt yu nɛk jisnɔ wit yu finga dɛn ɔ krɔs dɛn oba yu chɛst.
• Inhal dip dip wan ɛn as yu de blo, yuz yu bɛlɛ mɔsul dɛn fɔ es yu ɔp bɔdi, mek yu ed ɛn nɛk rilaks.
• Hol di kranch pozishɔn na di pik we di muvmɛnt de fɔ smɔl tɛm, dɔn sloslo lɔs yusɛf bak dɔŋ to di say we yu bigin as yu de inhal.
• Ripit dis ɛgzampul fɔ di nɔmba we dɛn se yu fɔ ripit ɔ fɔ sɔm tɛm we yu dɔn sɛt.

Amakulu mu kubiteekamu Crunch we dɛn kɔl

• Kɔntrol Yu Muvmɛnt: Nɔ rɔsh fɔ pas na yu kranch. Di men tin we go mek yu gɛt di bɛst pan dis ɛgzampul na fɔ kɔntrol di we aw yu de muv we yu de go ɔp ɛn we yu de go dɔŋ. If yu muv sloslo ɛn yu kin kɔntrol yu, dat go mek yu mɔsul dɛn wok fayn pas fɔ muv kwik kwik wan.
• Kip Yu Lɔwa Bak na Grɔn: Wan ɔda mistek we dɛn kin mek na fɔ es di ɔda bak we de dɔŋ kɔmɔt na grɔn di tɛm we di kranch de go ɔp. Dis nɔ jɔs de mek di ɛksesaiz nɔ wok fayn, bɔt i kin mek yu lɔwa bak strɛs we yu nɔ nid. Mek shɔ se yu lɔwa bak de kɔntinyu fɔ kɔntakt di grɔn ɔl di tɛm we yu de du di ɛgzampul.
• Bret we yu de blo

Crunch we dɛn kɔl Ebitala by'omuyigiriza

Mwebale kuteekamu Crunch we dɛn kɔl?

Yes, di wan dɛn we de bigin kin du di Crunch ɛgzampul. na besik bכdi εksεsayz we de tכk to di rεktus abdominis εn di obliques. Bɔt i impɔtant fɔ mek shɔ se yu gɛt di rayt fɔm fɔ mek yu nɔ gɛt ɛni injuri we yu go gɛt. i rεkomεnd fכ stat wit sכm nכmba fכ ripit εn sכmtεm inkrεs as trεnk de bכku. If yu fil ɛnitin we nɔ fayn ɔ we yu de fil pen, i go fayn fɔ lɛ yu stɔp fɔ du ɛksɛsayz ɛn tɔk to pɔsin we sabi bɔt fitnɛs.

Ki kitiibwa eby'okukozesa omuntu Crunch we dɛn kɔl?

• di Rivas Krεnch na כda vεryushכn usay yu de le pan yu bak, es yu hip dεm kכmכt na di fכs, εn kranch yu ni dεm insay tכwεd yu chεst.
• di Vεtikal Leg Krεnch involv fכ le pan yu bak wit yu leg dεm stret na di ays, dεn es yu torso tכwεd yu leg dεm.
• Di Long Arm Crunch na wan vɛshɔn usay yu de ɛkstɛnd yu an dɛn stret biɛn yu, ad lɔng lev to di muv ɛn mek am mɔ chalenj.
• Di Dabl Krεnch na wan mכr intens vεryushכn we de kכmbayn wan rεgulεr kranch εn wan rivas kranch insay wan fluid muv.

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

• Baysikul kranch na ɔda bɛnifit ɛgzampul we de kɔmplit kranch bikɔs dɛn inkɔrpɔret wan twist muvmɛnt we de ɛp fɔ ɛnjɔy di ɔblikɛt dɛn, we de gi wan mɔ balans ɛn ɔlistik we fɔ mek di kɔr strɔng.
• di leg rayz dεm de kompliment di kranch dεm bak bay we dεn de tכk di lכw bכdi mכsul dεm, wan εria we di kranch dεm nכmכ kin nכ rich fayn fayn wan, we de mek sכh se di kכr wokכt we rכund fayn fayn wan.