Sayd Krɔnch we dɛn kɔl
Profayiri y'eby'okufuna
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Okuwandikira ku Sayd Krɔnch we dɛn kɔl
Di Sayd Krɔnch na ɛksesaiz we de mek di kɔr strɔng we de tɔch di ɔblikɛt mɔsul dɛn, we de ɛp fɔ mek di ɔl balans, di we aw yu de tinap, ɛn di atletik pefɔmɛns bɛtɛ. I fayn fɔ ɛnibɔdi we de luk fɔ ɛnjɔy dɛn kɔr trɛnk, inklud atlet, fitnɛs ɛnjɔymɛnt, ɛn wan wan pipul dɛn we de aim fɔ wan toned midsekshɔn. If yu put Sayd Krɔnch insay yu rutin, i kin mek yu stebul bɛtɛ, yu nɔ go gɛt bak pen, ɛn yu go gɛt mɔ difayn eria na yu bɛlɛ.
Okukubidde ku: Nkugiyigisa Sayd Krɔnch we dɛn kɔl
- Put yu rayt an na di flɔ fɔ sɔpɔt ɛn yu lɛft an biɛn yu ed wit yu ɛlb we de pɔynt to di siling.
- Smɔl smɔl, es yu ɔp bɔdi ɛn yu lɛft leg wan tɛm, ɛn aim fɔ tɔch yu lɛft ɛlbow to yu lɛft ni.
- Hol di pozishɔn fɔ smɔl tɛm, dɔn smɔl smɔl, put yu ɔpa bɔdi ɛn yu leg dɔŋ bak dɔŋ to di pozishɔn we yu bigin.
- Ripit dis muvmɛnt fɔ di nɔmba we yu want fɔ ripit, dɔn swich to yu lɛft say ɛn du di sem step dɛn.
Amakulu mu kubiteekamu Sayd Krɔnch we dɛn kɔl
- **Avoid Neck Strain:** Wan kɔmɔn mistek na fɔ pul yu nɛk fɔ go bifo we yu de kranch. Dis kin mek pɔsin strɛs ɛn wund. Bifo dat, pe atɛnshɔn fɔ yuz yu kɔr mɔsul dɛn fɔ es yu bɔdi ɔp. Yu an fɔ de sɔpɔt yu ed, nɔto fɔ pul am.
- **Kɔntrol Muvmɛnt:** Nɔ rɔsh fɔ du di ɛgzampul. I nɔ de bɔt aw bɔku yu go ebul fɔ du, bɔt i de tɔk bɔt aw yu go ebul fɔ du dɛn fayn fayn wan. If yu muv sloslo ɛn kɔntrol am, dat go mek yu mɔsul dɛn wok fayn ɛn i go mek yu nɔ wund.
- **Breathing:** Mɛmba fɔ blo tru di
Sayd Krɔnch we dɛn kɔl Ebitala by'omuyigiriza
Mwebale kuteekamu Sayd Krɔnch we dɛn kɔl?
Yes, di wan dɛn we de bigin kin rili du di Sayd Krɔnch ɛgzampul. Na fayn ɛgzampul fɔ tɔch di ɔblikɛt mɔsul dɛn na di sayd dɛn na yu bɛlɛ eria. Bɔt lɛk ɛni ɛksesaiz, i impɔtant fɔ bigin wit kɔmfyut nɔmba fɔ ripit ɛn smɔl smɔl i go bɔku as yu trɛnk de go bifo. I impɔtant bak fɔ mek yu kɔntinyu fɔ gɛt di rayt fɔm fɔ mek yu nɔ gɛt injuri. If yu fil ɛnitin we nɔ fayn ɔ we yu de fil pen, yu fɔ stɔp di ɛksesaiz wantɛm wantɛm.
Ki kitiibwa eby'okukozesa omuntu Sayd Krɔnch we dɛn kɔl?
- Di Baysikul Sayd Krɔnch na wan we we gɛt mɔ dinamik usay yu de du baysikul pedal muvmɛnt we yu de ledɔm na yu bak ɛn briŋ yu ɛlbo to di ɔpɔzit ni.
- Di Swis Bol Sayd Krɔnch involv fɔ yuz ɛksɛsayz bɔl fɔ ad wan tin we nɔ de stebul, we kin ɛp fɔ ɛnjɔy mɔ mɔsul dɛn.
- Di Oblique V-up na wan we we gɛt mɔ chalenj usay yu de ledɔm na yu sayd, kip yu leg dɛn stret, es dɛn ɔp na grɔn, ɛn tray fɔ tɔch yu fut finga dɛn wit yu an.
- di Plank Sayd Krεnch na wan vεryushכn we involv fכ de na sayd plank posishכn εn afta dat yu de bכn di tכp kכn εn εlbo tכgeda.
Eby'okukozesa omulungi okugabana n'eby'omanyi Sayd Krɔnch we dɛn kɔl?
- Russian Twists tu kompliment Side Crunches wel as dem tu de fos pan di obliques, enhans di strכng en fleksibiliti fכ di kor, we bεnεfit fכ כvala bכdi muvmεnt εn stebiliti.
- Di Plank ɛgzampul na ɔda fayn kɔmplimɛnt to di Sayd Krɔnch bikɔs pan ɔl we di Sayd Krɔnch de pe atɛnshɔn pan di ɔblik dɛm, di Plank de ɛp fɔ mek di ɔl kɔr strɔng, inklud di transvas abdominis ɛn di lɔwa bak, we de gi balans kɔr wokɔt.
Amagamba ag'ewayogenze Sayd Krɔnch we dɛn kɔl
- Side Crunch wokɔt fɔ wok
- Bɔdi wet ɛksesaiz fɔ wɛst
- Waist toning eksasaiz
- Side Crunch fɔ abs
- Bodiweit sayd krunch
- Home wokɔt fɔ wɛst
- No-ikwipmɛnt wɛst ɛgzampul dɛn
- Sayd abdominal kranch dɛn
- Ɛksayz fɔ mek yu wɛst slim
- Side Crunch fitnes rutin we yu de du