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 ye dduyiro wa ‘classic core exercise’ ng’atunuulira ebinywa by’olubuto, okuyamba okulongoosa enyimirira, okutumbula balance, n’okunyweza core. Workout nnungi nnyo eri abaagalana ba fitness ku mitendera gyonna, okuva ku batandisi okutuuka ku bannabyamizannyo abamanyi, olw’obwangu bwayo n’okukyukakyuka. Abantu ssekinnoomu bayinza okwagala okussaamu crunches mu nkola yaabwe ey’okukola fitness okuzimba amaanyi g’olubuto, okuyamba mu ntambula za buli lunaku, era nga kiyinza okukendeeza ku bulumi bw’omugongo.

Okukola : Okukola Okufaayo Crunch (Crunch) nga

  • Teeka emikono gyo emabega w’omutwe gwo mu ngeri etali ya maanyi, kakasa nti tosika ku bulago, oba okugisala ku kifuba.
  • Fuuwa nnyo, olwo ng’ofulumya omukka, kwata ebinywa by’olubuto lwo ng’osika olubuto lwo ng’oyolekera omugongo, era ositule omubiri gwo ogwa waggulu (omutwe, ensingo, n’ebibegabega) okuva wansi ng’oyolekera amaviivi go, ng’okuuma okusika omuguwa buli kiseera ku nnywanto zo.
  • Kwata embeera ya crunch okumala akaseera, ng’owulira okukonziba mu abs zo, olwo n’okka mpola mpola oddeyo wansi mu mbeera gy’otandikidde ng’ossa.
  • Ddamu enkola eno ku muwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti okuuma ffoomu ennungi mu kiseera kyonna okwewala okunyigirizibwa ensingo oba omugongo.

Enfatuko Okukola Crunch (Crunch) nga

  • **Engage Your Core:** Amaanyi g'okunyiga (crunch) gava mu binywa by'olubuto, so si mu bulago oba mu mugongo. Engage ebinywa byo ebikulu nga tonnatandika kusitula torso yo. Nga bw’osituka, teebereza ng’osika olubuto lwo ng’ogenda ku mugongo gwo okusobola okukola ddala ennywanto zo.
  • **Controlled Movement:** Weewale ensobi eya bulijjo ey'okufubutuka mu crunch. Mu kifo ky’ekyo, dduyiro oyo kola mpola era ng’ofuga. Kino kikendeeza ku bulabe bw’okufuna obuvune n’okwongera ku bulungibwansi bwa dduyiro. Situla omubiri gwo yinsi ntono zokka okuva ku ttaka - ekigendererwa si kutuula waggulu, wabula okuzingulula omubiri gwo waggulu.
  • **Ossa Bulungi:** Okussa

Crunch (Crunch) nga Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Crunch (Crunch) nga?

Yee, abatandisi basobola ddala okukola dduyiro wa crunch. Dduyiro anyweza omusingi omukulu ng’atunuulira ebinywa by’olubuto. Wabula kikulu okugikola obulungi okwewala obuvune bwonna obuyinza okugifuna. Kirungi okutandika mpola mpozzi ng’ossaako ‘crunches’ 10 omulundi gumu, era mpolampola n’oyongera ku muwendo ng’amaanyi go geeyongera. Era kirungi okufuna obulagirizi okuva eri omukugu mu kukola ffiiti oba okulaba obutambi obuyigiriza okukakasa nti ffoomu n’obukodyo obutuufu.

Wagamba atya akawu emirundi Crunch (Crunch) nga?

  • Reverse Crunches: Mu kifo ky’okusitula omubiri gwo ogwa waggulu, okuuma omubiri gwo ogwa waggulu nga gusirise n’ositula ebisambi okuva wansi, n’oleeta amaviivi go mu kifuba.
  • Vertical Leg Crunches: Mu nkyusa eno, ogolola amagulu go butereevu waggulu ng’oyolekera ekisenge n’ositula omubiri gwo ogwa waggulu okuva wansi okutuuka ku bigere byo.
  • Double Crunches: Kino kigatta crunch eya bulijjo ne reverse crunch, ne kireeta omubiri gwo ogwa waggulu n’ogwa wansi nga buli omu atunudde mu kiseera kye kimu.
  • Twisting Crunches: Zino zifaananako ne crunches eza bulijjo, naye bw’ositula omubiri gwo ogwa waggulu, okyusakyusa omubiri gwo okudda ku mabbali agakyukakyuka, n’okola ebinywa ebiserengese.

Waakulu obulimba ebyamarga Crunch (Crunch) nga?

  • Leg Raises ye dduyiro omulala ow’omugaso ajjuliza Crunches, kuba okusinga etunuulira ebitundu by’omugongo ebya wansi n’ebitundu by’ekisambi, ebitundu Crunch by’etakwata mu bujjuvu, bwe kityo ne kikakasa enkulaakulana ey’enjawulo ey’ekitundu ky’olubuto.
  • Russian Twist dduyiro munene nnyo ow’okujjuliza Crunch, kuba etunuulira ebinywa ebiwanvu (obliques) n’eby’omusingi omuzito (deep core muscles), okutumbula amaanyi g’okuzimbulukuka n’okutebenkera ekitali kigendereddwamu nnyo ku crunches.

Ebifaananyi ez'okusobola okutandika Crunch (Crunch) nga

  • Dduyiro w’okunyiga obuzito bw’omubiri
  • Workouts z’okutonnya ekiwato
  • Dduyiro wa Crunch ku abs
  • Dduyiro w’awaka ow’ekiwato
  • Workouts z’obuzito bw’omubiri ku midsection
  • Crunches for amasavu g’olubuto
  • Tewali dduyiro wa bikozesebwa mu kiwato
  • Okunyweza core nga olina crunches
  • Dduyiro w’okunyiga olubuto olupapajjo
  • Dduyiro w’obuzito bw’omubiri okusobola okufuna ekiwato ekigonvu