Crunch (Crunch) nga

• Omusangwa w'ekifo: Bubandebuggezi
• Ekitundu: Ekifo eky'okuzimba empandika.
• Ekinaku eky'olwayo: Rectus Abdominis
• Ekinaku eky'enna: Obliques

Okuva mu Crunch (Crunch) nga

Dduyiro wa Crunch mulimu gwa maanyi omukulu ogusinga kutunuulira binywa byo eby’olubuto, okuyamba mu kulongoosa enyimirira, okutumbula bbalansi, n’okukendeeza ku bulumi bw’omugongo. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba esobola okukyusibwa okutuukagana n’obusobozi bw’omuntu. Abantu bandyagadde okukola Crunches kuba ngeri ekakakasiddwa okutuuka ku toned and strong midsection, nga kino kikulu nnyo mu maanyi g’omubiri okutwalira awamu n’okulabika obulungi.

Okukola : Okukola Okufaayo Crunch (Crunch) nga

• Teeka emikono gyo emabega w’omutwe gwo, ng’ogiwanirira katono ng’engalo zo zikwatagana naye weewale okusika ensingo.
• Yingiza ebinywa by’olubuto n’oluvannyuma ositula omubiri gwo ogwa waggulu omuli ebibegabega n’omugongo okuva ku ttaka ng’oyolekera amaviivi go, ng’omugongo gwo ogwa wansi gukuume wansi.
• Yimirirako waggulu ku ntambula okumala akaseera, ng’owulira okukonziba mu nnyindo zo, olwo n’okka mpola mpola odde wansi mu kifo w’otandikidde.
• Ddamu ekikolwa kino okumala omuwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti okuuma okufuga so si kwesigama ku bbugumu.

Enfatuko Okukola Crunch (Crunch) nga

• Engage Your Core: Ensobi emu etera okukolebwa kwe kusika waggulu ng’okozesa ensingo oba ebibegabega, ekiyinza okuvaako obuvune. Wabula essira lisse ku kukozesa ebinywa by’olubuto. Engage your core nga okuba akafaananyi ng’osika olubuto lwo ng’oyolekera omugongo gwo. Kino kijja kukuyamba okusitula obulungi omubiri gwo ogwa waggulu okuva wansi.
• Entambula efugibwa: Toyanguwa kukola crunches. Si ku bungi bw’osobola okukola, wabula wabula engeri gy’obikolamu obulungi. Situla omubiri gwo ogwa waggulu mu ngeri efugibwa mpola, olwo odde wansi mu ngeri y’emu. Akakodyo kano kajja kukuyamba okufunamu ennyo mu dduyiro n’okwewala okufuna obuvune obuteetaagisa.
• Kuuma Ensingo Entuufu: Kuuma...

Crunch (Crunch) nga Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Crunch (Crunch) nga?

Yee, abatandisi basobola ddala okukola dduyiro wa crunch. Dduyiro wa musingi amanyiddwa ennyo ng’atunuulira ebinywa by’olubuto. Wabula kikulu okukozesa ffoomu entuufu okutangira obuvune n’okulinnyisa ebivaamu. Bw’oba ​​omutandisi, oyinza okwagala okutandika n’okuddiŋŋana okutono n’ogenda weeyongera mpolampola ng’amaanyi go n’okugumiikiriza bigenda bitereera. Oyinza n’okulowooza ku ky’okunoonya obulagirizi okuva eri omukugu mu by’okukola ffiiti okukakasa nti dduyiro okola bulungi.

Wagamba atya akawu emirundi Crunch (Crunch) nga?

• Bicycle Crunch y’enkyukakyuka endala gy’otambuza amagulu mu ntambula y’obugaali ng’okyusakyusa ebikoona okukwata ku kugulu okulala.
• Vertical Leg Crunch kizingiramu okugalamira ku mugongo ng’amagulu go gagoloddwa butereevu waggulu, olwo n’ositula omubiri gwo ogwa waggulu ng’oyolekera amagulu.
• Long Arm Crunch nkyukakyuka mw’ogololera emikono gyo butereevu emabega wo ng’okola crunch, ekyongera ku ddaala ly’obuzibu.
• Double Crunch nkyukakyuka erimu okusoomoozebwa nga mulimu okusitula omubiri gwo ogwa waggulu n’ogwa wansi okuva ku ttaka mu kiseera kye kimu.

Waakulu obulimba ebyamarga Crunch (Crunch) nga?

• Ate okunyiga obugaali, kwongera ekintu eky’okukyusakyusa mu kunyiga okw’ekinnansi, ekiyamba okusikiriza ebiwujjo (obliques) n’okuwa dduyiro omujjuvu eri ekitundu kyonna eky’olubuto.
• Okusitula amagulu dduyiro mulala mulungi ajjuliza crunches kubanga okusinga atunuulira abs eza wansi, ekitundu crunches kye teziteekako nnyo maanyi, bwe kityo ne kikakasa nti workout y’olubuto mu bujjuvu.