Crunch - Okudda emabega

• Omusangwa w'ekifo: Bubandebuggezi
• Ekitundu: Omwendo mw'ebikolwa.

Okuva mu Crunch - Okudda emabega

Dduyiro wa Crunch - Back workout egenderere okusinga enyweza n’okutonnya ebinywa by’olubuto n’omugongo ogwa wansi, okutumbula okutebenkera kw’omusingi n’okuyimirira. Dduyiro ono asaanira buli muntu, okuva ku batandisi okutuuka ku baagalana ba fitness, olw’amaanyi gaayo agakyusibwakyusibwa. Abantu ssekinnoomu bayinza okwagala okussa kino mu nkola yaabwe kuba tekikoma ku kuyamba mu kukulaakulanya musingi gwa maanyi, wabula n’okuziyiza obulumi bw’omugongo n’obuvune, okulongoosa enkola y’omubiri okutwalira awamu n’okukola obulungi mu mirimu n’emizannyo egya bulijjo.

Okukola : Okukola Okufaayo Crunch - Okudda emabega

• Teeka emikono gyo mu ngeri etali ya maanyi emabega w’omutwe, ng’okuuma ebikoona byo nga biggule okwewala okusika ku bulago.
• Engage your abs, olwo ositule omutwe gwo, ebibegabega n’omugongo ogwa waggulu okuva ku ttaka mu ngeri ey’okuzingulula, ng’okakasa nti omugongo gwo ogwa wansi gunywezeddwa wansi.
• Kwata ekifo kino okumala akaseera, ng’owulira okukonziba mu binywa by’olubuto lwo.
• Wekka mpola oddeyo wansi mu kifo w’otandikidde, okukakasa nti okuuma obuyinza mu ntambula yonna okusinga okudda wansi amangu.

Enfatuko Okukola Crunch - Okudda emabega

• **Weewale Okusika Obulago**: Ensobi etera okukolebwa kwe kusika ensingo mu maaso mu kiseera ky’okunyiga. Kino kiyinza okuvaako okunyigirizibwa n’okulumwa. Wabula essira lisse ku kukuuma ensingo yo mu mbeera etaliimu ludda, ng’ekwatagana n’omugongo gwo. Emikono gyo giriwo kuwagira, so si kusika mutwe gwo waggulu.
• **Engage Your Core**: Crunch-back etegeeza kutunuulira binywa byo ebikulu. Okukakasa nti okwatagana n’omusingi gwo, essira lisse ku kusika olubuto lwo ng’ogenda ku mugongo ng’ositula omubiri gwo ogwa waggulu okuva ku ttaka. Kino kijja kukuyamba okufuna ebisingawo ku...

Crunch - Okudda emabega Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Crunch - Okudda emabega?

Yee, abatandisi basobola ddala okukola dduyiro wa Crunch - Back. Dduyiro wa musingi nnyo era akola bulungi okunyweza ebinywa by’omusingi n’eby’omu lubuto. Wabula kikulu okukuuma ffoomu entuufu okutangira obuvune bwonna. Abatandisi balina okutandika n’okuddiŋŋana okutono ne beeyongera mpolampola ng’amaanyi gaabwe n’okugumiikiriza bigenda bitereera. Era kirungi okwebuuza ku mukugu mu kukola ffiiti oba omutendesi okukakasa nti dduyiro akolebwa mu butuufu.

Wagamba atya akawu emirundi Crunch - Okudda emabega?

• Bicycle Crunch - Eno nkola ya dynamic version ya crunch ey’ekinnansi gy’ovuga amagulu mu bbanga ng’okyusakyusa okukwata ku nkokola yo okutuuka ku kugulu okulala.
• Vertical Leg Crunch - Mu nkyusa eno, ositula amagulu go butereevu waggulu mu bbanga n’ositula omubiri gwo ogwa waggulu ng’ogyolekera, ng’otunuulira ebitundu eby’okungulu.
• Long Arm Crunch - Enkyukakyuka eno erimu okugolola emikono gyo butereevu emabega wo ng’okola crunch, ekyongera okukaluba n’amaanyi ga dduyiro.
• Double Crunch - Enkyukakyuka eno eya crunch erimu okusitula omubiri gwo ogwa waggulu n’ogwa wansi mu kiseera kye kimu okuva ku ttaka, n’okwata abs zombi eza waggulu n’eza wansi.

Waakulu obulimba ebyamarga Crunch - Okudda emabega?

• Bicycle Crunch ye dduyiro omulala ajjuliza Crunch - Back ng’atunuulira ebinywa ebiwanvu (obliques) ng’oggyeeko ebinywa by’olubuto, okuwa dduyiro ow’omusingi omujjuvu n’okutumbula ensengeka y’ebinywa ekwatagana.
• Russian Twist ejjuliza Crunch - Back ng’ekola ebitundu byombi ebya waggulu n’ebya wansi eby’ebinywa by’olubuto lwo, wamu ne obliques, ebiyinza okutumbula obulungi bwa crunches zo nga binyweza ekitundu kyonna ekya core.