Sidat Sayd Krɔnch

• Parti ya muntu: Makong.assertNotip isua baibai.
• Empandika: Nuwolikoliya lomobwoya
• amagezi agakubya: Obliques, Quadriceps
• amagezi ag'omusa: Adductor Magnus, Soleus

Okuwandikira ku Sidat Sayd Krɔnch

di Seated Side Crunch na wan ifektiv eksasaiz we de target di oblique muscles, we de ɛp fɔ mek yu kɔr strɔng ɛn tone we yu de impruv yu ɔl balans ɛn stebiliti. Dis ɛgzampul fayn fɔ ɛnibɔdi pan ɔl di fitnɛs lɛvɛl, frɔm di wan dɛn we de bigin fɔ du am to di wan dɛn we dɔn go bifo, bikɔs i kin izi fɔ chenj am fɔ mek i mach wit di tin dɛn we pɔsin ebul fɔ du. Pipul dɛn go want fɔ du dis ɛgzampul bikɔs i nɔ jɔs de mek di bɛlɛ gɛt trɛnk bɔt i de mek pɔsin tinap fayn ɛn i de mek i nɔ gɛt bak pen.

Okukubidde ku: Nkugiyigisa Sidat Sayd Krɔnch

• Put yu an dɛn biɛn yu ed wit yu ɛlb dɛn kɔmɔt na di sayd dɛn.
• Engage yu abs ɛn le to yu rayt sayd, briŋ yu rayt ɛlbow to yu rayt hip.
• Ritɔn to di say we yu bigin ɛn ripit di muvmɛnt na yu lɛft say, briŋ yu lɛft ɛlbow to yu lɛft hip.
• Kɔntinyu fɔ chenj di sayd fɔ di nɔmba we yu want fɔ ripit, mek shɔ se yu kip yu abs ɛnjɔy ɔl di tɛm we yu de du di ɛgzampul.

Amakulu mu kubiteekamu Sidat Sayd Krɔnch

• Kontrol Muvmɛnt: We yu de du di sidɔm sayd kranch, mek shɔ se yu muvmɛnt slo ɛn kɔntrol. Nɔ jɔk ɔ yuz mɔmɛnt fɔ es yu bɔdi ɔp, bikɔs dis kin mek yu nɛk ɛn bak strɛs. Bifo dat, yuz yu kɔr mɔsul dɛn fɔ kɔntrol di we aw yu de muv.
• Ful Rɛnj fɔ Muv: Fɔ mek yu gɛt di bɛst pan di ɛgzampul, mek shɔ se yu de yuz ful rɛnj fɔ muv. Dis min se yu fɔ ɛkstɛnd yu bɔdi as fa as kɔmfyut pɔsibul di tɛm we yu de strɛch na di sayd ɛn kɔntrakt yu abs as yu ebul di tɛm we yu de kranch. Nɔ mek di mistek we dɛn kin mek fɔ du shɔt muvmɛnt dɛn we nɔ kɔmplit.
• Brith: Nɔ ol yu briz we yu de du di ɛgzampul. Briz kɔmɔt as yu de kranch ɛn blo

Sidat Sayd Krɔnch Ebitala by'omuyigiriza

Mwebale kuteekamu Sidat Sayd Krɔnch?

Yɛs, di wan dɛn we de bigin fɔ du di wok we dɛn kɔl Seated Side Crunch. Dis ɛgzampul rili simpul ɛn i nɔ nid ɛni spɛshal ikwipmɛnt, we de mek pipul dɛn we gɛt ɔl di fitnɛs lɛvɛl dɛn kin ebul fɔ yuz am. Bɔt i impɔtant fɔ mek shɔ se yu gɛt di rayt fɔm fɔ mek yu nɔ gɛt injuri. Na dis na wan simpul gayd fɔ aw fɔ du am: 1. Siddon fo chia wit yu fut flat fo floor, hip-width apart. 2. Put yu an dɛn biɛn yu ed, yu ɛlb dɛn kɔmɔt wayd. 3. Engage yu kor εn le to wan sayd, tray fכ bכn yu εlbo tכwεd yu hip. Mek shɔ se yu de bɛn na sayd, nɔto fɔ go bifo. 4. Go bak na di sɛnt ɛn ripit am na di ɔda say. Mɛmba fɔ bigin sloslo ɛn smɔl smɔl yu de ripit di tin dɛn we yu de du as yu trɛnk ɛn bia de go bifo. If yu fil ɛni pen ɔ nɔ fil fayn, stɔp fɔ du ɛksɛsayz.

Ki kitiibwa eby'okukozesa omuntu Sidat Sayd Krɔnch?

• Sidɔm Rɔshian Twist: Insted fɔ kranch yu sayd, yu kin sidɔm na grɔn wit yu ni dɛn bɛn, pul yu abs to yu spayna, ɛn twist yu bɔdi frɔm wan say to di ɔda say.
• Sid Leg Lift: We yu sidɔm na di edj fɔ yu chia, kip yu bak stret ɛn es wan leg smɔl smɔl, ɛngage yu kɔr mɔsul dɛn.
• Sidɔm Knee Tucks: Sidɔm na di edj fɔ yu chia, ol di sayd dɛn na di sit ɛn ledɔm bak smɔl, dɔn pul yu ni dɛn to yu chɛst ɛn rilis.
• Sit Oblique Crunches: Insay dis chenj, yu kin sidɔm na di ed pat pan yu chia, put wan an biɛn yu ed, dɔn yu tray fɔ briŋ di ɛlbo ɛn di ɔda ni togɛda na wan say.

Eby'okukozesa omulungi okugabana n'eby'omanyi Sidat Sayd Krɔnch?

• Baysikul Krεnch: Semweso lεk di Sit Sayd Krεnch, Baysikul Krεnch de wok כl tu di כp εn lכw abs, plus di obliques, we de gi ful bכdi wokaut εn εnhans di ifekt dεm fכ di Sit Sayd Krεnch.
• Plank: pan ɔl we di Sit Sayd Krɔnch de pe atɛnshɔn pan di obliques, Plank na kɔmplimɛnt ɛksɛsayz bikɔs i de mek di ɔl kɔr strɔng, inklud di bak mɔsul dɛn, we de mek di ɔvala kɔr stebiliti ɛn balans bɛtɛ.