Bench Reverse Crunch Enkulungo ya Crunch

• Omusangwa w'ekifo: Ebisenteza., Bubandebuggezi
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: , Adductor Longus, Gluteus Medius, Iliopsoas, Pectineous, Rectus Abdominis
• Ekinaku eky'enna: Adductor Magnus, Obliques, Quadriceps, Sartorius

Okuva mu Bench Reverse Crunch Enkulungo ya Crunch

Bench Reverse Crunch Circle ye dduyiro ow’amaanyi ng’atunuulidde core, naddala abs eya wansi ne obliques, ate nga era erongoosa balance n’okukwatagana. Kirungi nnyo eri abatandisi n’abawagizi ba fitness ey’omulembe abagenderera okunyweza omusingi gwabwe n’okutumbula okutebenkera kw’omubiri gwabwe okutwalira awamu. Dduyiro ono bw’ossa mu nkola yo kiyinza okukuleetera okuyimirira obulungi, okukola obulungi mu mizannyo n’emirimu gya buli lunaku, n’ekitundu ky’olubuto ekitegeerekeka obulungi.

Okukola : Okukola Okufaayo Bench Reverse Crunch Enkulungo ya Crunch

• Situla mpola amagulu go okuva ku katebe, ng’ofukamiza amaviivi n’ogaleeta ng’oyolekera ekifuba kyo.
• Amaviivi bwe gamala okubeera okumpi n’ekifuba kyo, kola entambula ey’enkulungo n’amagulu go, ng’ogatambuza ku ddyo, wansi, ku kkono, n’oluvannyuma oddeyo waggulu ng’oyolekera ekifuba kyo.
• Oluvannyuma lw’okumaliriza entambula ey’enkulungo, gongereza amagulu go gaddeyo ebweru okutuuka mu kifo we watandikira.
• Ddamu enkola eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti omusingi gwo gunyweredde mu dduyiro yenna.

Enfatuko Okukola Bench Reverse Crunch Enkulungo ya Crunch

• Entambula efugirwa: Nga bw’ofulumya omukka, zinga amaviivi go ng’oyolekera ekifuba kyo, ng’ekisambi kyo kiyiringisibwa waggulu nga kyolekera ekisambi kyo. Genda mu maaso n’entambula eno ng’otambuza amagulu go mu ngeri ey’enkulungo. Ekikulu kwe kukola entambula eno mu ngeri efugibwa. Weewale okukola entambula ez’amangu, eziwuuma ekiyinza okuvaako ebinywa okunyigirizibwa oba okulumwa.
• Engage Your Core: Mu dduyiro yenna, kikulu okukuuma ebinywa by’olubuto nga bikwatagana. Kino tekikoma ku kuyamba kutebenkeza mubiri gwo wabula kiyamba n’okukakasa nti ebinywa ebituufu bikolebwa. Ensobi etera okukolebwa kwe butayingiza core n’okozesa momentum oba ebitundu by’omubiri ebirala okukola dduyiro.
• Enkola y’okussa: Okussa obulungi kyetaagisa nnyo mu kukola dduyiro yenna. Fuuwa omukka nga bw’odda mu kifo w’otandikidde era...

Bench Reverse Crunch Enkulungo ya Crunch Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Bench Reverse Crunch Enkulungo ya Crunch?

Yee, abatandisi basobola okukola dduyiro wa Bench Reverse Crunch Circle. Wabula okufaananako dduyiro yenna omupya, kikulu okutandika n’amaanyi g’ekitangaala n’ogenda weeyongera mpolampola ng’amaanyi go n’okugumiikiriza bigenda bitereera. Era kikulu okukuuma ffoomu entuufu okwewala obuvune. Bw’oba ​​tokakasa ngeri ya kukola dduyiro ono, lowooza ku ky’okufuna obulagirizi okuva eri omutendesi w’omuntu oba omukugu mu by’okukola ffiiti.

Wagamba atya akawu emirundi Bench Reverse Crunch Enkulungo ya Crunch?

• Floor Reverse Crunch Circle y’enkyukakyuka endala nga dduyiro akolebwa ng’ogalamidde ku ttaka, ekigifuula enyangu eri abo abatalina katebe.
• Decline Bench Reverse Crunch Circle erimu okukola dduyiro ku ntebe ekendedde, okwongera ku maanyi ga dduyiro kuba kyetaagisa okufuba ennyo okusitula amagulu n’omubiri gwo.
• Incline Bench Reverse Crunch Circle ekolebwa ku incline bench, ekyusa enkoona ya dduyiro era n’etunuulira ebibinja by’ebinywa eby’enjawulo.
• Hanging Reverse Crunch Circle nkyukakyuka ya mulembe nnyo mw’owanika ku bbaala esika waggulu n’okola reverse crunch circle, n’oyongera okusoomoozebwa okw’enjawulo ku maanyi g’omubiri gwo ogwa waggulu n’okutebenkera.

Waakulu obulimba ebyamarga Bench Reverse Crunch Enkulungo ya Crunch?

• Leg Raises ye dduyiro omulala akwatagana ne Bench Reverse Crunch Circle. Zitunuulira ebitundu by’omubiri ebiyitibwa lower abs ne hip flexors, nga bino nabyo bikolebwa mu kiseera kya Bench Reverse Crunch Circle, bwe kityo ne byongera amaanyi g’olubuto okutwalira awamu n’okugumiikiriza.
• Ebikonde by’obugaali nabyo bisobola okujjuliza Bench Reverse Crunch Circle. Tezikoma ku kutunuulira kitundu kya lubuto kyonna wabula zikwata ne obliques, ekiyamba mu kulongoosa amaanyi g’omusingi n’okutebenkera, era zisobola okuyamba mu kukola entambula ey’enkulungo mu Bench Reverse Crunch Circle.