Enkokola okutuuka ku kugulu ku ludda lw’embaawo Crunch
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Okuva mu Enkokola okutuuka ku kugulu ku ludda lw’embaawo Crunch
Elbow to Knee Side Plank Crunch ye dduyiro ow’amaanyi ng’okusinga atunuulira ebitundu ebiserengese, naye era akwata ku musingi, okutumbula amaanyi g’olubuto okutwalira awamu n’okutebenkera. Dduyiro ono asaanira abantu ssekinnoomu abali ku mitendera gya fitness egy’omu makkati okutuuka ku egy’oku ntikko abanoonya okwongera amaanyi mu dduyiro waabwe omukulu. Nga bassa entambula eno mu nkola yaabwe, abantu ssekinnoomu basobola okulongoosa bbalansi yaabwe, okukwatagana, n’amaanyi g’omubiri ogw’ebbali, ebyetaagisa ennyo mu mizannyo egy’enjawulo n’emirimu egya bulijjo.
Okukola : Okukola Okufaayo Enkokola okutuuka ku kugulu ku ludda lw’embaawo Crunch
- Kakasa nti omukono gwo ogw’okungulu guteekeddwa emabega w’omutwe gwo ng’enkokola yo etunudde ku ssilingi.
- Mpola mpola era n’obwegendereza, kwata okugulu kwo okw’okungulu n’enkokola mu ngeri ey’okunyiga.
- Yimirirako akaseera ng’okugulu n’enkokola bisisinkanye, olwo oddeyo mpola mu mbeera gy’otandikidde.
- Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, olwo okyuse ku ludda olulala oddemu okutendekebwa kw’amaanyi mu ngeri ey’enjawulo.
Enfatuko Okukola Enkokola okutuuka ku kugulu ku ludda lw’embaawo Crunch
- **Controlled Movement:** Bw’oba okola crunch, kwata enkokola yo ey’okungulu n’okugulu mu ngeri efugibwa. Weewale okufubutuka okutambula kuba kino kiyinza okuvaako obuvune n’okukendeeza ku bulungibwansi bwa dduyiro.
- **Engage Core Muscles:** Jjukira okukuuma core yo nga ekwatagana mu dduyiro yenna. Kino tekikoma ku kuyamba kukuuma bbalansi wabula era kyongera ku migaso gya crunch.
- **Weewale okugwa mu bisambi:** Ensobi etera okukolebwa kwe kuleka ebisambi okugwa nga bikola dduyiro. Okwewala kino, ssika ebisambi byo waggulu ng’okozesa ebinywa byo ebya core ne glute. Kino era kijja kuyamba okuyingiza ebinywa ebituufu n’okwongera ku bulungibwansi bwa dduyiro.
- **Bre
Enkokola okutuuka ku kugulu ku ludda lw’embaawo Crunch Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Enkokola okutuuka ku kugulu ku ludda lw’embaawo Crunch?
Yee, abatandisi basobola okukola dduyiro wa Elbow to Knee Side Plank Crunch. Naye, ntambula ya mulembe nnyo eyeetaaga amaanyi amalungi ag’omusingi, bbalansi, n’okukwatagana. Kirungi abatandisi okutandika ne dduyiro ennyangu nga basic plank ne side plank, era mpolampola bakole ekkubo lyabwe okutuuka ku ntambula ezisingako obuzibu nga Elbow to Knee Side Plank Crunch. Wano waliwo emitendera gy’olina okukola dduyiro ono: 1. Tandika mu mbeera ya side plank ku nkokola yo eya kkono. Enkokola yo erina okuba butereevu wansi w’ekibegabega kyo. Omutwe gwo, ebisambi n’ebigere birina okuba mu layini engolokofu. 2. Golola omukono gwo ogwa ddyo butereevu waggulu ng’oyolekera ekisenge. 3. Leeta mpola enkokola yo eya ddyo n’okugulu okwa ddyo wamu mu maaso g’omubiri gwo, ng’onyiganyiga mu kiwato. Gezaako okukwata ku nkokola yo okutuuka ku kugulu. 4. Golola mpola omukono gwo ogwa ddyo n’okugulu okwa ddyo okudda mu kifo we watandikira. 5. Ddamu ku muwendo gwa reps gw’oyagala, olwo okyuse ku ludda olulala
Wagamba atya akawu emirundi Enkokola okutuuka ku kugulu ku ludda lw’embaawo Crunch?
- Side Plank with Twist: Okuva mu mbeera ya side plank, kyusa omubiri gwo ogwa waggulu era oleete enkokola yo eya waggulu ng’oyolekera enkokola eya wansi, ng’okola bulungi obliques zo.
- Side Plank with Arm Reach: Mu nkyusa eno, ng’okuuma side plank, ogolola omukono gwo ogw’okungulu butereevu waggulu n’oluvannyuma n’otuuka wansi n’emabega w’omubiri gwo, n’osomooza bbalansi yo n’okufuga.
- Side Plank Hip Dips: Enkyukakyuka eno erimu okunnyika ekisambi kyo ng’oyolekera wansi n’oluvannyuma n’okisitula okudda waggulu, n’oyongerako omulimu ogw’enjawulo ku lubuto lwo olw’ebbali.
- Side Plank with a Knee Tuck: Okuva mu mbeera ya side plank, fukamira okugulu kwo okw’okungulu n’okuleeta ng’oyolekera ekifuba kyo, olwo ogaziye oddeyo ebweru, ng’okola abs zo ne hip flexors.
Waakulu obulimba ebyamarga Enkokola okutuuka ku kugulu ku ludda lw’embaawo Crunch?
- Bicycle Crunch y’emu ku nsonga endala ennungi kuba erimu enkola y’okukyusakyusa efaananako bwetyo ekwata ku obliques ne abs, n’eyongera ku migaso gya Elbow to Knee Side Plank Crunch ng’ekuwa eby’enjawulo n’obuzibu mu workout yo.
- Dduyiro wa Mountain Climber ajjuliza Elbow to Knee Side Plank Crunch ng’atunuulira ebibinja by’ebinywa bye bimu - abs ne obliques - kyokka nga mulimu n’ekitundu kya cardio, ekiyinza okuyamba okutumbula fitness okutwalira awamu n’okwokya amasavu.
Ebifaananyi ez'okusobola okutandika Enkokola okutuuka ku kugulu ku ludda lw’embaawo Crunch
- Ebipande eby’ebbali binyiganyiga
- Dduyiro w’obuzito bw’omubiri ku kiwato
- Dduyiro w’enkokola okutuuka ku kugulu
- Enkyukakyuka mu lubaawo ku mabbali
- Workout z’ekiwato ezizitowa omubiri
- Dduyiro z’okunyweza omusingi
- Side plank crunch ku abs
- Dduyiro w’ekiwato nga tolina bikozesebwa
- Dduyiro w’awaka ow’ekiwato
- Okugulu okutuuka ku nkokola side plank.