Crunch (Crunch) nga

• Omusangwa w'ekifo: Bubandebuggezi
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Rectus Abdominis
• Ekinaku eky'enna: Gluteus Maximus, Obliques, Quadriceps

Okuva mu Crunch (Crunch) nga

Crunch dduyiro wa classic core exercise agenderera ebinywa by’olubuto, okuyamba okuzimba amaanyi, okulongoosa enyimirira, n’okutumbula fitness okutwalira awamu. Esaanira abantu ssekinnoomu ku mitendera gyonna egya fitness, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, olw’okukyukakyuka n’obulungi bwayo. Abantu bandyagadde okukola crunches kuba dduyiro nnyangu asobola okukolebwa wonna awatali bikozesebwa, era zikola kinene nnyo mu kukulaakulanya ekitundu eky’omu makkati ekirimu toned ate nga kinywevu.

Okukola : Okukola Okufaayo Crunch (Crunch) nga

• Teeka emikono gyo emabega w’omutwe gwo, ng’ogiwanirira katono n’engalo zo nga tosika ku bulago.
• Yingiza ebinywa by’olubuto ng’osika mu lubuto lwo okutuuka ku mugongo, olwo ositule omubiri gwo ogwa waggulu omuli ebibegabega n’omugongo okuva ku ttaka ng’oyolekera amaviivi go, ng’omugongo gwo ogwa wansi gukuume wansi.
• Yimirirako ku ntikko y’okunyiganyiga, olwo odde wansi mpola wansi mu kifo w’otandikidde.
• Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti ebinywa by’olubuto byo bisigala nga bikola dduyiro yenna.

Enfatuko Okukola Crunch (Crunch) nga

• Weewale Okusika Obulago: Ensobi ya bulijjo okusika ensingo mu maaso ng’ogezaako okusitula omubiri gwo. Kino kiyinza okuvaako okunyigirizibwa n’okulumwa. Mu kifo ky’ekyo, ensingo yo ebeere mu mbeera etali ya maanyi ng’onyiganyiga waggulu, era teebereza ng’okwata obulo wansi w’akalevu okusobola okukuuma ebanga ettuufu.
• Entambula efugibwa: Weewale okufubutuka mu bikolwa. Obulung’amu bwa crunches buva ku kutambula mpola, okufugibwa, so si momentum. Situla n’okukka omubiri gwo mu ngeri etakyukakyuka, efugibwa, ng’essira olitadde ku kukonziba n’okufulumya ebinywa by’olubuto lwo.
• Fuuwa: Ensobi endala etera okukolebwa kwe kukwata omukka ng’okola dduyiro.

Crunch (Crunch) nga Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Crunch (Crunch) nga?

Yee, abatandisi basobola ddala okukola dduyiro wa crunch. Dduyiro w’olubuto omukulu ng’atunuulira ebinywa ebikulu. Wabula kikulu abatandisi okukola dduyiro mu butuufu okwewala obuvune bwonna obuyinza okuvaamu. Zirina okutandika n’okuddiŋŋana okutonotono ne zeeyongera mpolampola ng’amaanyi n’okugumiikiriza bigenda bitereera. Okwebuuza ku mukugu mu fitness oba omutendesi nakyo kiyinza okuba eky’omugaso okulaba nga ffoomu n’obukodyo obutuufu.

Wagamba atya akawu emirundi Crunch (Crunch) nga?

• Bicycle Crunch egatta crunch ey’ekinnansi n’okutambula kw’amagulu okutuuka ku obliques zo.
• Enkola ya Vertical Leg Crunch yeetaaga okukuuma amagulu go nga gagoloddwa waggulu mu bbanga, okwongera ku maanyi ga dduyiro.
• Long Arm Crunch egolola emikono gyo emabega wo, eyongera obuzibu ng’eyongera ku buwanvu bwa lever.
• Double Crunch egatta crunch ey’ekinnansi n’eya reverse crunch, ng’ekola abs zo eza waggulu n’eza wansi mu kiseera kye kimu.

Waakulu obulimba ebyamarga Crunch (Crunch) nga?

• Russian Twists ye dduyiro omulala ajjuliza Crunches ng’atunuulidde ebinywa ebiserengese, ebitera okusuulirirwa mu crunches ez’ekinnansi, n’olwekyo ekuwa dduyiro w’olubuto omujjuvu.
• Leg Raises ziyamba nnyo ku Crunches kubanga zitunuulira ebinywa by’olubuto ebya wansi, ekitundu crunches yokka eyinza obutakola bulungi, bwe kityo ne kikakasa enkola ey’enjawulo ey’okunyweza core.