Crunch (Crunch) nga

• Omusangwa w'ekifo: Bubandebuggezi
• Ekitundu: Enjuba: Ebifo by'okukakanya.
• Ekinaku eky'olwayo: Rectus Abdominis
• Ekinaku eky'enna: Obliques

Okuva mu Crunch (Crunch) nga

Dduyiro wa Crunch mulimu ogunyweza omusingi ogusinga okutunuulira ebinywa by’olubuto, okuyamba mu kulongoosa enyimirira, bbalansi, n’okubeera omulamu obulungi okutwalira awamu. Esaanira abantu ssekinnoomu ku mitendera gyonna egya fitness, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, olw’amaanyi gaayo agakyusibwakyusibwa. Abantu bayinza okusalawo okuyingiza Crunches mu nkola yaabwe ey’okukola dduyiro okutumbula amaanyi g’omusingi, okutonnya olubuto, n’okuwagira emirimu emirala egy’omubiri nga batumbula omubiri ogw’amaanyi era ogutebenkedde.

Okukola : Okukola Okufaayo Crunch (Crunch) nga

• Teeka emikono gyo emabega w’omutwe gwo ng’oguwanirira katono n’engalo zo oba gisale ku kifuba kyo.
• Engage your core era ositula mpola omubiri gwo ogwa waggulu, ng’omugongo gwo ogwa wansi gukuume ku ttaka ate ng’amaaso go gatunudde ku ceiling okwewala okunyigirizibwa mu bulago.
• Ekifo kino kikwate waggulu okumala akaseera, olwo odde wansi mpola wansi mu kifo w’otandikidde.
• Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala ng’okuuma ebinywa by’olubuto nga bikola mu dduyiro yenna.

Enfatuko Okukola Crunch (Crunch) nga

• Engage Your Core: Ekikulu mu crunch ennungi kwe kukwata ebinywa byo ebikulu. Weewale ensobi y’okukozesa ensingo oba ebibegabega okusitula omubiri gwo ogwa waggulu. Wabula essira lisse ku kukozesa ebinywa by’olubuto okusitula ebibegabega byo okuva ku ttaka.
• Entambula efugirwa: Weewale okutambula okw’amangu era okuwuuma. Kakasa nti entambula zo zigenda mpola era nga zifugibwa. Situla omubiri gwo ogwa waggulu okuva ku ttaka, yimirira waggulu ku ntambula okusobola okusikiriza ddala abs zo, olwo mpola mpola wansi omugongo wansi.
• Okussa: Kikulu okussa obulungi ng’okola crunches. Fuuwa omukka nga bw’okka omubiri gwo n’okufulumya omukka nga ggwe

Crunch (Crunch) nga Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Crunch (Crunch) nga?

Yee, abatandisi basobola okukola dduyiro wa crunch. Wabula kikulu okutandika mpola n’okussa essira ku ffoomu entuufu okwewala obuvune. Crunches zigenderera ebinywa by’olubuto era ziyinza okuba entandikwa ennungi ey’amaanyi g’omusingi. Wano waliwo emitendera gy’olina okukola ‘basic crunch’: 1. Gaala wansi ku mugongo. 2. Sima ebigere byo wansi, .

Wagamba atya akawu emirundi Crunch (Crunch) nga?

• Reverse Crunch essira erisinga kulissa ku binywa by’olubuto ebya wansi, nga kyetaagisa okusitula ebisambi okuva wansi ate ng’omubiri gwo ogwa waggulu gunywevu.
• Vertical Leg Crunch, gy’ositula amagulu go butereevu waggulu mu bbanga, enyweza dduyiro w’ebitundu eby’okungulu.
• Long Arm Crunch, ng’emikono gyo giwanvuye mu bujjuvu emabega wo, eyongera ku buzibu ku crunch ey’ekinnansi.
• Double Crunch egatta crunch eya bulijjo ne reverse crunch mu ntambula emu, ng’etunuulira abs zo eza wansi n’eza waggulu omulundi gumu.

Waakulu obulimba ebyamarga Crunch (Crunch) nga?

• Bicycle Crunches: Zino nkola ya crunches ey’ekinnansi esingako amaanyi, ekwata ebinywa byo byombi eby’olubuto ebya wansi n’ebya waggulu, wamu n’ebinywa byo ebiserengese, ne bikuwa workout y’olubuto esingako obulungi.
• Okusitula amagulu: Okusitula amagulu kujjuliza okunyiga nga kutunuulira ebinywa by’olubuto ebya wansi, ekitundu ekitera okukolebwako obubi mu kunyiga amagulu okw’ekinnansi, ekiyamba okukulaakulanya amaanyi g’omusingi agakwatagana, agazinguluddwa obulungi.