Crunch (Crunch) nga

• Omusangwa w'ekifo: Bubandebuggezi
• Ekitundu: Omwendo mw'ebikolwa.

Okuva mu Crunch (Crunch) nga

Crunches ye classic core exercise egenderera okunyweza n’okutonnya ebinywa by’olubuto. Zisaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba zisobola okukyusibwa okwongera oba okukendeeza ku maanyi. Abantu bandyagadde okukola crunches okulongoosa amaanyi g’omugongo, okutumbula enyimirira, okuyamba mu fitness okutwalira awamu, era nga kiyinza okukendeeza ku bulumi mu mugongo ogwa wansi.

Okukola : Okukola Okufaayo Crunch (Crunch) nga

• Teeka emikono gyo emabega w’omutwe gwo ng’owanirira mpola ensingo yo n’engalo zo oba okuzisala ku kifuba kyo.
• Fuuwa nnyo era bw’ofulumya omukka, kozesa ebinywa by’olubuto okusitula omubiri gwo ogwa waggulu, omutwe n’ensingo nga biwummudde.
• Kwata ekifo ky’okunyiganyiga ku ntikko y’entambula okumala akaseera, olwo n’okka mpola mpola oddeyo wansi mu kifo w’otandikidde ng’ossa.
• Ddamu dduyiro ono okumala omuwendo ogusemba ogw’okuddiŋŋana oba okumala ekiseera ekigere.

Enfatuko Okukola Crunch (Crunch) nga

• Fuga Entambula Yo: Weewale okufubutuka okuyita mu crunches zo. Ekikulu mu kuganyulwa ennyo mu dduyiro ono kwe kufuga entambula yo ng’olinnya n’okukka. Entambula empola era efugibwa ejja kukwata ebinywa byo mu ngeri ennungi okusinga entambula ey’amangu era ewunyiriza.
• Kuuma omugongo gwo ogwa wansi ku ttaka: Ensobi endala etera okukolebwa kwe kusitula omugongo ogwa wansi okuva ku ttaka mu kiseera ky’okunyiga waggulu. Kino tekikoma ku kukendeeza ku bulungibwansi bwa dduyiro, naye era kiyinza okukuteeka akazito akateetaagisa ku mugongo gwo ogwa wansi. Kakasa nti omugongo gwo ogwa wansi gukuuma okukwatagana n’ettaka mu dduyiro yenna.
• Omukka

Crunch (Crunch) nga Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Crunch (Crunch) nga?

Yee, abatandisi basobola okukola dduyiro wa Crunch. Dduyiro w’olubuto omukulu ng’atunuulira ekitundu ky’olubuto ekiyitibwa rectus abdominis ne obliques. Wabula kikulu okulaba nga ffoomu entuufu okwewala obuvune bwonna obuyinza okubaawo. Kirungi okutandika n’okuddiŋŋana okutono n’ogenda weeyongera mpolampola ng’amaanyi geeyongera. Singa owulira obuzibu oba obulumi bwonna, kirungi okukomya dduyiro ono n’okwebuuza ku mukugu mu by’okukola ffiiti.

Wagamba atya akawu emirundi Crunch (Crunch) nga?

• Reverse Crunch y’enkyukakyuka endala mw’ogalamira ku mugongo, n’ositula ebisambi wansi, n’onyiga amaviivi go munda ng’oyolekera ekifuba.
• Vertical Leg Crunch kizingiramu okugalamira ku mugongo ng’amagulu go gagoloddwa mu bbanga, olwo n’ositula omubiri gwo ng’oyolekera amagulu.
• Long Arm Crunch y’engeri gy’ogololera emikono gyo butereevu emabega wo, n’oyongerako lever empanvu mu kutambula n’okugifuula okusoomoozebwa.
• Double Crunch nkyukakyuka ya maanyi nnyo egatta crunch eya bulijjo ne crunch ey’okudda emabega mu kutambula kw’amazzi okumu.

Waakulu obulimba ebyamarga Crunch (Crunch) nga?

• Bicycle crunches ye dduyiro omulala ow’omugaso ajjuliza crunches kubanga zirimu twisting motion eyamba okuyingiza obliques, okuwa enkola esinga okubeera balanced and holistic ku core strengthening.
• Okusitula amagulu nakyo kijjuliza okunyiga nga kigenderera ebinywa by’olubuto ebya wansi, ekitundu okunyiga kwokka kye kiyinza obutatuuka bulungi, bwe kityo ne kikakasa nti dduyiro ow’omusingi akwatagana bulungi.