Crab Twist Okukwata ku kigere

• Omusangwa w'ekifo: Bubandebuggezi
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Gluteus Maximus, Hamstrings, Obliques, Rectus Abdominis
• Ekinaku eky'enna: , Adductor Longus, Adductor Magnus, Deltoid Posterior, Iliopsoas, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae, Triceps Brachii

Okuva mu Crab Twist Okukwata ku kigere

Crab Twist Toe Touch ye dduyiro ow’amaanyi ng’agatta amaanyi, bbalansi n’okukyukakyuka, okusinga ng’atunuulira core, glutes, ne hamstrings. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okubeera omulamu obulungi naddala abo abanoonya okutumbula amaanyi g’omubiri gwabwe okutwalira awamu n’okutebenkera. Dduyiro ono yeegomba kuba takoma ku kulongoosa binywa wabula ayongera ku kukwatagana n’okutegeera omubiri, ekigufuula omugatte omukulu ku nkola yonna ey’okukola ffiiti.

Okukola : Okukola Okufaayo Crab Twist Okukwata ku kigere

• Situla ebisambi byo okuva wansi, ojje mu mbeera ey’okudda emabega ey’okubeera waggulu ku mmeeza oba mu mbeera y’okutambula mu nseenene, ng’omubiri gwo gukwatagana ne wansi.
• Situla omukono gwo ogwa ddyo okuva wansi ate mu kiseera kye kimu situla ekigere kyo ekya kkono okuva wansi, ng’onyiga omubiri gwo ku ddyo osobole okukwata ku mukono gwo ogwa ddyo okutuuka ku kigere kyo ekya kkono.
• Ddayo omukono gwo ogwa ddyo n’ekigere kya kkono wansi, olwo oddemu entambula ku ludda olulala, ng’okwata ku mukono gwo ogwa kkono okutuuka ku kigere kyo ekya ddyo.
• Weeyongere ng’okyusakyusa enjuyi okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okuuma ebisambi byo nga biwanvuye mu dduyiro yenna.

Enfatuko Okukola Crab Twist Okukwata ku kigere

• Enfo Entuufu: Tandika mu mbeera y’okutambula kw’enseenene, ng’emikono n’ebigere bipapajjo ku ttaka, ekifuba nga kitunudde waggulu, ate ebisambi nga biwanise. Eno y’enfo entuufu ey’okutandika era okugikuuma kikulu nnyo okusobola okukola obulungi dduyiro.
• Entambula efugirwa: Bw’oba ​​okola okukyusakyusa n’okukwata ku bigere, kuuma ng’ofuga entambula zo. Weewale okufubutuka dduyiro oba okukozesa amaanyi okukutwala mu maaso. Wabula essira lisse ku kukwatagana n’omusingi gwo n’okukozesa ebinywa byo okufuga entambula.
• Weewale okugaziya ennyo: Ensobi etera okukolebwa kwe kugaziya ennyo omugongo oba ensingo ng’okyusakyusa. Obulago bukuume mu mbeera ya neutral ate omugongo nga gugoloddwa okwewala okunyigirizibwa ebitundu bino.
• Enkola y’okussa: Jjukira okussa obulungi ng’okola dduyiro

Crab Twist Okukwata ku kigere Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Crab Twist Okukwata ku kigere?

Yee, abatandisi mazima ddala basobola okukola dduyiro wa Crab Twist Toe Touch. Kyokka, bayinza okukisanga nga kizibu mu kusooka kubanga kyetaagisa omutindo ogutali gumu ogw’okutebenkeza, okukwatagana, n’amaanyi ag’omusingi. Balina okutandika mpola era mpolampola okwongera ku maanyi nga omutindo gwabwe ogw’okubeera omulamu obulungi gutereera. Era kikulu okulaba nga ffoomu entuufu okwewala obuvune. Bwe baba balina ekibaluma ku bulamu, balina okwebuuza ku musawo oba omukugu mu by’omubiri nga tebannatandika kukola dduyiro mupya.

Wagamba atya akawu emirundi Crab Twist Okukwata ku kigere?

• Crab Twist Toe Touch with a Jump nkyukakyuka esingako okubeera ey’amaanyi mw’obuuka waggulu wakati wa buli kukwata ku kigere, n’oyongera ku kitundu ky’emisuwa.
• Crab Twist Toe Touch with a Medicine Ball erimu okukwata omupiira gw’eddagala mu ngalo, n’oyongera okusoomoozebwa kw’amaanyi g’omubiri ogwa waggulu ku ntambula.
• Crab Twist Toe Touch with a Resistance Band erimu okukozesa resistance band ng’ozingiddwa ku bigere byo, okwongera okusoomoozebwa ku mubiri gwo ogwa wansi.
• Crab Twist Toe Touch ku mupiira gwa Bosu kizingiramu okukola dduyiro ku mupiira gwa Bosu, okwongera ku bbalansi n’okutebenkera okwetaagisa.

Waakulu obulimba ebyamarga Crab Twist Okukwata ku kigere?

• Bicycle Crunches: Okufaananako Crab Twist Toe Touch, Bicycle Crunches zikola ku binywa byombi eby’olubuto ebya waggulu n’ebya wansi, nga zikuwa workout ey’omusingi enzijuvu eyamba okutumbula amaanyi go n’okukyukakyuka.
• Plank: Wadde nga si ya maanyi nga Crab Twist Toe Touch, dduyiro wa Plank agijjuliza ng’essira aliteeka ku maanyi ga isometric, okugumiikiriza, n’okutebenkera kw’ebinywa ebikulu, ebikulu ennyo mu kukola entambula nga Crab Twist Toe Touch obulungi.