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
AppStore IconGoogle Play Icon

Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Crunch (Crunch) nga

Crunch ye dduyiro wa classic core nga okusinga atunuulira ebinywa by’olubuto, okuyamba okulongoosa enyimirira, okukendeeza ku bulumi bw’omugongo, n’okutumbula amaanyi okutwalira awamu. Kirungi nnyo eri abantu ssekinnoomu ab’emitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba kiyinza okukyusibwa okwongera oba okukendeeza ku maanyi. Abantu bandyagadde okukola dduyiro ono okuzimba omusingi ogw’amaanyi, okulongoosa bbalansi n’okutebenkera, n’okukola okutuuka ku kitundu eky’omu makkati ekirimu toned.

Okukola : Okukola Okufaayo Crunch (Crunch) nga

  • Teeka emikono gyo emabega w’omutwe, naye jjukira obutasika ku bulago; osobola n’okuzisala ku kifuba kyo.
  • Engage your core nga osika mu lubuto lwo ng’oyolekera omugongo gwo, olwo ositula omubiri gwo ogwa waggulu (omutwe n’ebibegabega) okuva wansi ng’oyolekera amaviivi go, ng’okuuma omugongo gwo ogwa wansi nga gunywezeddwa mu mat.
  • Kwata embeera ya crunch waggulu okumala akaseera, ng’essira olitadde ku kukonziba mu binywa by’olubuto lwo.
  • Wansi mpola mpola omubiri gwo ogwa waggulu odde wansi mu kifo we watandikira era oddemu dduyiro okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Crunch (Crunch) nga

  • Engage Your Core: Ekisumuluzo ky’okunyiga obulungi kiri mu kukonziba kw’ebinywa by’olubuto. Nga bw’ositula omubiri gwo ogwa waggulu okuva ku ttaka, essira lisse ku kusika abs. Weewale ensobi eya bulijjo ey’okukozesa ensingo oba ebibegabega okwesika waggulu. Wabula teebereza abs zo nga zikola emirimu gyonna.
  • Entambula efugirwa: Buli crunch gikole mu ngeri mpola era efugibwa. Okufubutuka okuyita mu ntambula kiyinza okuvaako okukola ffoomu etali ntuufu n’ebinywa obutakwatagana bulungi. Weewale okuwuubaala oba okukozesa momentum okusitula omubiri gwo okuva wansi.
  • Okussa Obulungi: Kikulu okussa obulungi ng’okola crunches. Fuuwa omukka nga bw’ositula omubiri gwo n’ossa omukka nga bw’ogukka wansi okudda ku ttaka. Okukwata

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 okugikola ne ffoomu entuufu okwewala obuvune bwonna obuyinza okubaawo. Abatandisi balina okutandika mpola, nga bakola emirundi mitono gyokka egy’okuddiŋŋana omulundi gumu era nga beeyongera mpolampola ng’amaanyi gaabwe geeyongera. Era kirungi okwebuuza ku mukugu mu kukola ffiiti oba omutendesi okukakasa nti dduyiro akolebwa mu butuufu.

Wagamba atya akawu emirundi Crunch (Crunch) nga?

  • Reverse Crunches zitunuulidde olubuto olwa wansi, nga kyetaagisa okusitula ebisambi wansi okusinga omutwe n’ebibegabega.
  • Vertical Leg Crunch erimu okugaziya amagulu go butereevu waggulu, ekyongera amaanyi mu kukola dduyiro w’ebinywa by’olubuto.
  • Long Arm Crunch nkyukakyuka mw’ogololera emikono gyo butereevu emabega wo, n’oyongerako lever empanvu mu kutambula n’okugifuula okusoomoozebwa.
  • Double Crunch egatta crunch eya bulijjo ne reverse crunch okusobola okukola workout mu lubuto mu bujjuvu.

Waakulu obulimba ebyamarga Crunch (Crunch) nga?

  • Bicycle Crunches: Bicycle crunches complement the standard crunch kubanga tezikoma ku kukola rectus abdominis (ebinywa "six-pack"), naye era zikwata obliques (ebinywa by'olubuto eby'ebbali), bwe kityo ne ziwa workout y'olubuto enzijuvu.
  • Okusitula Amagulu: Okusitula amagulu kirungi nnyo ku kunyiganyiga kuba okusinga kutunuulira binywa bya wansi mu lubuto, ekitundu ekitakolebwa bulungi nnyo okunyiga, bwe kityo ne kikakasa nti ebinywa by’olubuto binywevu mu bujjuvu.

Ebifaananyi ez'okusobola okutandika Crunch (Crunch) nga

  • Dduyiro w’okunyiga obuzito bw’omubiri
  • Workouts ezigenderera ekiwato
  • Dduyiro wa Crunch ku abs
  • Dduyiro w’awaka ow’ekiwato
  • Workout y’obuzito bw’omubiri ku kiwato
  • Okunyiganyiga mu lubuto
  • Dduyiro w’okugonza ekiwato
  • Tewali dduyiro wa kunyiga bikozesebwa
  • Workout ey’okwokya amasavu mu lubuto
  • Dduyiro wa crunch anyweza omusingi