Thumbnail for the video of exercise: Crunch etali nnungi

Crunch etali nnungi

Empaawo y'ensomero

Omusangwa w'ekifoBubandebuggezi
EkitunduOmwendo mw'ebikolwa.
Ekinaku eky'olwayoRectus Abdominis
Ekinaku eky'ennaObliques
AppStore IconGoogle Play Icon

Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Crunch etali nnungi

Negative Crunch dduyiro mulungi anyweza omusingi ng’atunuulira ebinywa by’olubuto, okuyamba mu kulongoosa enyimirira, bbalansi, n’okubeera omulamu obulungi okutwalira awamu. Esaanira abantu ssekinnoomu ku ddaala lyonna erya fitness omuli n’abatandisi, kuba esobola bulungi okukyusibwa okutuukagana n’amaanyi g’omuntu n’okugumiikiriza. Abantu bandyagadde okussa Negative Crunch mu nkola yaabwe ey’okukola dduyiro kuba tekoma ku kwongera maanyi ga musingi n’okutebenkera, wabula era eyamba mu kukwatagana obulungi n’omubiri, ekendeeza ku bulumi bw’omugongo ogwa wansi, era esobola okuyamba ku toned midsection.

Okukola : Okukola Okufaayo Crunch etali nnungi

  • Teeka emikono gyo mu ngeri etali ya maanyi emabega w’omutwe oba okusala ku kifuba kyo, era kwata omusingi gwo ng’osika olubuto lwo ng’oyolekera omugongo.
  • Situla mpola omubiri gwo ogwa waggulu ng’oyolekera amaviivi go, ng’okozesa ebinywa by’olubuto so si nsingo oba ebibegabega, okutuusa ng’ebibegabega byo bivudde ku ttaka.
  • Kwata embeera eno okumala akaseera, olwo mpola mpola wansi omubiri gwo odde wansi, ng’oziyiza okusika kw’amaanyi ag’ekisikirize okwongera okuyingiza abs zo.
  • Ddamu entambula eno ku muwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma okufuga n’okukola ffoomu entuufu mu buli crunch yonna.

Enfatuko Okukola Crunch etali nnungi

  • Entambula efugibwa: Ekisumuluzo ky’okutuuka ku buwanguzi mu mbeera embi (negative crunch) y’entambula efugibwa. Nga bw’ositula omubiri gwo ogwa waggulu ng’oyolekera amaviivi go, ssa omukka n’onyiga abs. Oluvannyuma, wekka mpola mpola oddeyo mu kifo w’otandikidde ng’ossa omukka Gy’okoma okugenda mpola, gy’okoma okuyingiza ennywanto zo.
  • Weewale okunyigirizibwa mu bulago: Ensobi etera okukolebwa kwe kusika ensingo mu maaso ng’okola ‘crunch’ ekiyinza okuvaako okunyigirizibwa. Okwewala kino, teebereza ng’okwata obulo wakati w’akalevu n’ekifuba. Kino kijja kukuyamba okukuuma ensingo yo mu mbeera ya neutral n’okukendeeza ku bulabe bw’okufuna obuvune.
  • Engage Your Core: Kakasa nti oyingiza mu bujjuvu ebinywa byo ebikulu mu kiseera ky’okukola dduyiro. Ensobi etera okukolebwa kwe kukozesa ebiwujjo by’ekisambi oba ‘momentum’ okusitula

Crunch etali nnungi Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Crunch etali nnungi?

Yee, abatandisi basobola okukola dduyiro wa Negative Crunch. Wabula kikulu nnyo okutandika n’amaanyi amatono ate ng’ogenda kugyongera mpolampola okumala ekiseera. Ffoomu entuufu nayo nkulu nnyo okwewala obuvune. Bw’oba ​​tokakasa ngeri ya kukola dduyiro ono, kirungi okunoonya obulagirizi okuva eri omukugu mu by’okukola ffiiti.

Wagamba atya akawu emirundi Crunch etali nnungi?

  • Bicycle Crunch: Mu nkyusa eno, okyusakyusa okuleeta enkokola yo ku kugulu okulala, era nga kino nakyo kikwata ku obliques.
  • Vertical Leg Crunch: Ku crunch eno, ositula amagulu go butereevu waggulu n’ogezaako okutuuka ng’oyolekera engalo zo n’emikono gyo, ng’otunuulira abs eza waggulu.
  • Long Arm Crunch: Enkyukakyuka eno ekolebwa ng’emikono gyo gigoloddwa emabega wo, ekyongera okukaluba n’amaanyi g’okunyiga.
  • Cross-body Crunch: Mu dduyiro ono, oleeta enkokola yo n’okugulu okw’enjawulo okubuna omubiri gwo, ekikola abs ne obliques.

Waakulu obulimba ebyamarga Crunch etali nnungi?

  • Bicycle Crunches ye dduyiro omulala ow’okujjuliza kubanga tezitunuulira abs zokka wabula ne obliques, eyamba okulongoosa amaanyi g’omusingi okutwalira awamu n’okutebenkera, ekintu ekikulu ennyo mu kukola kwa Negative Crunches.
  • Russian Twist ejjuliza Negative Crunch ng’etunuulira obliques ne lower abs, ebitundu ebitali bigenderere nnyo mu Negative Crunch, bwe kityo n’ewa core workout esingako obulungi.

Ebifaananyi ez'okusobola okutandika Crunch etali nnungi

  • Dduyiro wa Negative Crunch
  • Dduyiro w'ekiwato mu buzito bw'omubiri
  • Dduyiro w’okunyweza omusingi
  • Negative Crunch ku kiwato
  • Workout y'obuzito bw'omubiri Crunch
  • Negative Okuzimba Olubuto
  • Dduyiro w’okutunuulira ekiwato
  • Obuzito bw'omubiri Negative Crunch
  • Dduyiro w'okugonza ekiwato
  • Negative Crunch Core Okukola dduyiro