Inchwɔm we dɛn kɔl

• Parti ya muntu: Makong.assertNotip isua baibai.
• Empandika: Nuwolikoliya lomobwoya
• amagezi agakubya: Deltoid Anterior, Obliques, Rectus Abdominis, Triceps Brachii
• amagezi ag'omusa: Adductor Magnus, Gluteus Maximus, Hamstrings, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Quadriceps, Serratus Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers, Trapezius Upper Fibers, Wrist Extensors, Wrist Flexors

Okuwandikira ku Inchwɔm we dɛn kɔl

Di Inchworm ɛgzampul na ful-bɔdi wokɔt we de tɔch di kɔr, di hamstring, ɛn di sholda dɛn mɔ, we de mek am fayn fɔ pik fɔ wan wan pipul dɛn we de tray fɔ mek dɛn trɛnk ɛn fɔ mek dɛn ebul fɔ chenj. I fayn fɔ di wan dɛn we de bigin ɛn di wan dɛn we lɛk fɔ du fitnɛs bikɔs dɛn kin chenj am fɔ mek i mach ɛni fitnɛs lɛvɛl. If yu put dis ɛksesaiz insay yu rutin, dat kin ɛp fɔ mek yu balans, kɔdineshɔn, ɛn kɔntrol ɔl yu bɔdi, we go mek yu du tin dɛn we yu de du ɛvride izi ɛn i go mek yu nɔ gɛt bɔku injury.

Okukubidde ku: Nkugiyigisa Inchwɔm we dɛn kɔl

• Kip yu leg dɛn stret, bigin fɔ waka yu an dɛn fɔ go bifo, wan bay wan, te yu rich wan ay plank pozishɔn.
• Hol di plank pozishɔn fɔ smɔl tɛm, mek shɔ se yu bɔdi fɔm wan stret layn frɔm yu ed to yu il.
• Afta yu dɔn ol di plank, bigin fɔ waka yu fut dɛn to yu an dɛn, kip yu leg dɛn stret as yu ebul.
• We yu fut rich yu an, tinap stret fɔ kɔmplit wan ripitishɔn fɔ di Inchwɔm ɛgzampul.

Amakulu mu kubiteekamu Inchwɔm we dɛn kɔl

• **Kor Engagement:** Engage yu kor muscle dem tru di eksasaiz. Dis nɔ jɔs de ɛp fɔ mek yu bɔdi tinap tranga wan bɔt i de ɛp bak fɔ mek di ɛksesaiz wok fayn. Wan kɔmɔn mistek we yu fɔ avɔyd na fɔ lɛ yu hip dɛn sag ɔ pik ɔp na di ays we yu de na di ay plank pozishɔn. Yu bɔdi fɔ mek wan stret layn frɔm yu ed to yu il.
• **Pace Yourself:** Nɔ rɔsh fɔ du di ɛgzampul. Di mɔ yu de du di muvmɛnt dɛn sloslo, na di mɔ di ɛksesaiz go tranga ɛn i go wok fayn. Na kɔmɔn mistek fɔ tray ɛn spid tru di ɛgzampul

Inchwɔm we dɛn kɔl Ebitala by'omuyigiriza

Mwebale kuteekamu Inchwɔm we dɛn kɔl?

Yes, pipul we de bigin kin du di Inchworm eksasaiz. Na big eksasaiz fɔ impɔtant fleksibiliti ɛn trɛnk, mɔ na di kɔr ɛn ɔpa bɔdi. Bɔt i impɔtant fɔ bigin sloslo ɛn mek shɔ se yu fɔm di rayt we fɔ mek yu nɔ gɛt injuri. If yu fil se i tu tranga fɔs, dɛn kin chenj am, lɛk fɔ bɛn yu ni ɔ nɔ waka di an dɛn kɔmɔt fa fawe. Jɔs lɛk ɛni nyu ɛksɛsayz, i fayn fɔ tɔk to pɔsin we sabi du fitnɛs ɔ pɔsin we de mɛn yu bɔdi fɔ mek shɔ se i fayn fɔ yu fitnɛs lɛvɛl ɛn wɛlbɔdi istri.

Ki kitiibwa eby'okukozesa omuntu Inchwɔm we dɛn kɔl?

• di Rivas Inchwom: Insted fכ muv yu an dεm to yu fut, yu de waka yu fut tכwεd yu an dεm, kip yu an dεm steshכn.
• di Inchworm wit Push-Up: Insay dis vεryushכn, yu ad wan push-ap na di εnd fכ εvri wokכt, ad wan כp bכdi strכng kכmכpכnt.
• Di Inchwɔm wit Sɔlda Tap: Afta yu dɔn waka go na wan plank pozishɔn, yu de tap ɛni sholda ɔltɛm, we de mek i stebul ɛn di kɔr trɛnk.
• di Inchworm wit wan Jכmp: Dis vεryushכn de inkכrporεt wan jכmp na di εnd fכ di wokכt, we de ad wan plyometric kכmכpכnt fכ inkrεs di kכdivaskyul intεnsiti.

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

• Push-ap kin bi wan bεnεfit adishכn to Inchworm biכs dεn tu de wok pan di כp bכdi trεnk, spεshal fכs pan di chεst, sכlda, εn trisεps, we dεn de εngage di kכr mכsul dεm bak.
• Skwat de kompliment Inchworms bay we i de tכk di lכw bכdi, spεshal wan di kwads, hamstrings, εn glutes, we de bεlε di כp bכdi fכs fכ Inchworms, we de rεsult in wan kכmprεhεnsiv ful-bכdi wokaut.