Thumbnail for the video of exercise: Crunch (Crunch) nga

Crunch (Crunch) nga

Empaawo y'ensomero

Omusangwa w'ekifoBubandebuggezi
EkitunduOmwendo mw'ebikolwa.
Ekinaku eky'olwayoRectus Abdominis
Ekinaku eky'ennaObliques
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Crunch (Crunch) nga

Crunch dduyiro wa classic core exercise agenderera ebinywa by’olubuto, ayamba okulongoosa enyimirira, okukendeeza ku bulumi bw’omugongo, n’okutumbula amaanyi g’omubiri okutwalira awamu. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, olw’amaanyi gaayo agatereezebwa. Abantu bandyagadde okukola dduyiro ono okuzimba omusingi omunywevu ogw’omusingi, okutumbula endabika yaabwe ey’omubiri, n’okuwagira emirimu emirala egy’omubiri egyetaagisa ekitundu eky’omu makkati ekinywevu.

Okukola : Okukola Okufaayo Crunch (Crunch) nga

  • Teeka emikono gyo emabega w’omutwe oba okubuna ekifuba, era kakasa nti omugongo gwo ogwa wansi gusigala nga gukwatagana n’ettaka.
  • Fuuwa omukka n’oluvannyuma ng’ofulumya omukka, kwata ebinywa by’olubuto ng’osika olubuto lwo ng’oyolekera omugongo n’ositula omubiri gwo ogwa waggulu omuli ebibegabega n’omugongo okuva ku ttaka ng’oyolekera amaviivi go.
  • Kwata waggulu ku ntambula okumala akaseera, olwo wansi mpola mpola omugongo wansi ng’ossa.
  • Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti ebinywa by’olubuto byo bikola era ng’entambula zo zifugibwa mu dduyiro yenna.

Enfatuko Okukola Crunch (Crunch) nga

  • **Engage Your Core:** Ekisumuluzo ky'okukola crunch ennungi kwe kukwata ebinywa by'olubuto lwo. Bw’ositula omubiri gwo ogwa waggulu okuva wansi, essira lisse ku kukozesa abs zo okusinga ensingo oba omubiri ogwa waggulu okwesika waggulu. Kino kijja kukuyamba okufunamu ennyo mu dduyiro n’okwewala okunyigirizibwa okuteetaagisa.
  • **Entambula ezifugibwa:** Weewale okufubutuka mu ntambula. Kakasa nti buli crunch ekolebwa mpola era nga efugira. Wansi omubiri gwo gudde wansi mu kifo w’otandikidde ng’ofuga kyenkanyi okusobola okutumbula obulungi bwa dduyiro.
  • **Obukodyo bw'okussa:** Fuuwa omukka nga bw'ositula omubiri gwo n'ossa omukka nga bw'ogukka. Kino kijja kukuyamba okukuuma entambula zo nga zifugibwa era nga zinywevu

Crunch (Crunch) nga Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Crunch (Crunch) nga?

Yee, abatandisi basobola ddala okukola dduyiro wa crunch. Dduyiro wa lubuto omukulu ng’atunuulira ebinywa ebikulu. Wabula kikulu abatandisi okukakasa nti bakozesa ffoomu entuufu okwewala obuvune n’okukola obulungi. Kiyinza okuba eky’omugaso okutandika n’okuddamu okutonotono n’ogenda weeyongera mpolampola ng’amaanyi n’okugumiikiriza bitereera. Bulijjo kirungi okwebuuza ku mukugu mu fitness oba omutendesi bw’oba ​​tokakasa ffoomu entuufu.

Wagamba atya akawu emirundi Crunch (Crunch) nga?

  • Reverse Crunch y’engeri endala gy’ogalamira ku mugongo, n’ositula amagulu mu bbanga, n’okozesa abs zo okusika ebisambi wansi n’okwolekera ekifuba.
  • Vertical Leg Crunch kizingiramu okugalamira ku mugongo ng’amagulu go gagoloddwa butereevu mu bbanga, olwo n’ositula omubiri gwo ogwa waggulu ng’oyolekera amaviivi.
  • Long Arm Crunch nkyukakyuka mw’ogololera emikono gyo butereevu emabega w’omutwe gwo ekyongera lever empanvu mu kutambula, ekigifuula okusoomoozebwa.
  • Double Crunch egatta crunch eya bulijjo ne reverse crunch mu emu, ekola ku abs zo eza waggulu n’eza wansi.

Waakulu obulimba ebyamarga Crunch (Crunch) nga?

  • Russian twists zisobola okwongera ku migaso gya crunches nga zitunuulira oblique muscles, ezitera okulagajjalirwa mu crunches ez’ekinnansi naye nga kisumuluzo kya well-rounded core workout n’okulongoosa waistline definition.
  • Bicycle crunches kirungi nnyo okugatta ku crunch workout kubanga zigatta emigaso gya crunch ey’ekinnansi n’okukyusakyusa motion etunuulidde both upper ne lower abs, wamu ne obliques, ekivaamu core workout esingako obujjuvu.

Ebifaananyi ez'okusobola okutandika Crunch (Crunch) nga

  • Dduyiro w’okunyiga obuzito bw’omubiri
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  • Enkola ya Crunch fitness
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  • Crunch workout awaka
  • Obuzito bw’omubiri okunyiga olubuto
  • Dduyiro w’okunyiga ekiwato
  • Workout awaka okukendeeza ku kiwato