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 lubuto amanyiddwa ennyo ng’atunuulira ebinywa ebikulu okusinga rectus abdominis, okuyamba okulongoosa enyimirira, bbalansi n’amaanyi g’omubiri okutwalira awamu. Esaanira abantu ssekinnoomu ku mitendera gyonna egya fitness, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, olw’amaanyi gaayo agakyusibwakyusibwa. Abantu bandyagadde okukola dduyiro ono kuba ayamba okutuuka ku toned midsection, okutumbula omutindo gw’emizannyo, era awagira emirimu gy’omubiri egya buli lunaku.

Okukola : Okukola Okufaayo Crunch (Crunch) nga

  • Teeka emikono gyo emabega w’omutwe gwo, ng’okakasa nti tosika ku bulago, oba okugisala ku kifuba.
  • Situla mpola omubiri gwo ogwa waggulu ng’oyolekera amaviivi go, ng’okozesa ebinywa by’olubuto, so si bulago oba omutwe, okwesika waggulu.
  • Kwata ekifo kino okumala sekondi ntono, ng’essira oliteeka ku kunyweza ebinywa byo ebikulu.
  • Wansi mpolampola omubiri gwo ogwa waggulu oddeyo wansi mu kifo we watandikira era oddemu dduyiro okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Crunch (Crunch) nga

  • Entambula efugirwa: Weewale okufubutuka mu bifo byo ebikutte. Okutambula amangu n’obutafugibwa kiyinza okuvaako okukola dduyiro obutakola bulungi n’okufuna obuvune. Mu kifo ky’ekyo, essira lisse ku ntambula ezigenda mpola era ezifugibwa. Situla omubiri gwo ogwa waggulu ng’okozesa abs zo, kwata okumala akaseera waggulu, olwo wansi mpola mpola omugongo wansi.
  • Enkolagana y’ebirowoozo n’ebinywa: Essira lisse ku binywa by’okola. Kuba akafaananyi ng’ebinywa by’olubuto bikonziba ng’ositula omubiri gwo waggulu n’okuwummulamu ng’ogukka wansi. Akakwate kano ak’ebirowoozo n’ebinywa kuyinza okuyamba mu kuganyulwa ennyo mu dduyiro.
  • Enkola y’okussa: Okussa obulungi kikulu nnyo mu kukola crunches. Fuuwa omukka nga bw’okka

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 agenderera ebinywa by’olubuto okusinga rectus abdominis. Wabula kikulu okuyiga akakodyo akatuufu okwewala obuvune n’okulinnyisa ebivaamu. Abatandisi balina okutandika mpola, nga baddiŋŋana katono, era nga beeyongera mpolampola ng’amaanyi gaabwe n’okugumiikiriza bigenda bitereera. Singa owulira obuzibu oba obulumi bwonna, kikulu okukomya dduyiro ono n’okwebuuza ku mukugu mu by’okukola ffiiti oba omusawo.

Wagamba atya akawu emirundi Crunch (Crunch) nga?

  • Mu Reverse Crunch, ogalamira ku mugongo, n’ositula ebisambi byo okuva wansi, n’obinyiga munda ng’oyolekera ekifuba kyo.
  • Vertical Leg Crunch kizingiramu okugalamira ku mugongo ng’amagulu go gagoloddwa butereevu mu bbanga, olwo n’ositula omubiri gwo ogwa waggulu ng’oyolekera amagulu go agasituddwa.
  • Long Arm Crunch nkyukakyuka gy’ogololera emikono gyo butereevu emabega wo ng’ogalamidde ku mugongo, olwo n’ositula omubiri gwo ogwa waggulu okuva ku ttaka.
  • Double Crunch y’esinga okubeera ey’amaanyi ng’ositula omubiri gwo ogwa waggulu n’amagulu mu kiseera kye kimu okuva ku ttaka, n’obinyiganyiga nga buli omu atunuulira munne.

Waakulu obulimba ebyamarga Crunch (Crunch) nga?

  • Okunyiga obugaali dduyiro mulala ajjuliza okunyiga okwa bulijjo kuba tekutunuulira binywa bya rectus abdominis byokka (ebinywa bya "six-pack") wabula n'ebinywa ebiserengese, ekiyamba okutumbula amaanyi go ag'omusingi ne bbalansi okutwalira awamu.
  • Okusitula amagulu dduyiro mulungi ajjuliza okunyiganyiga nga bwe kigenderera ebinywa by’olubuto ebya wansi, ekitundu ekinyiga kyokka kiyinza obutakwatibwako mu bujjuvu, bwe kityo ne kikakasa nti dduyiro ow’omusingi ajjuvu.

Ebifaananyi ez'okusobola okutandika Crunch (Crunch) nga

  • Dduyiro w’okunyiga obuzito bw’omubiri
  • Workouts ezigenderera ekiwato
  • Dduyiro wa Crunch ku abs
  • Workout awaka ku kiwato
  • Dduyiro w’obuzito bw’omubiri ku kitundu eky’omu makkati
  • Crunches for ekiwato
  • Dduyiro w’ekiwato nga tolina bikozesebwa
  • Okunyweza core nga olina crunches
  • Workout y’okunyiga olubuto
  • Dduyiro w’okugonza ekiwato mu buzito bw’omubiri