Hip Crunch okunyiga

• Omusangwa w'ekifo: Bubandebuggezi
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Iliopsoas, Rectus Abdominis
• Ekinaku eky'enna: , Adductor Longus, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae

Okuva mu Hip Crunch okunyiga

Hip Crunch dduyiro mulungi ng’okusinga atunuulira ebinywa by’olubuto, okuyamba okutumbula amaanyi g’omusingi n’okutebenkera. Kirungi nnyo eri abantu ssekinnoomu ku mitendera gyonna egy’okubeera omulamu obulungi, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, abanoonya okutumbula amaanyi g’olubuto n’okubeera omulamu obulungi okutwalira awamu. Abantu bandyagadde okukola dduyiro ono kuba takoma ku kuyamba mu kukulaakulanya kitundu kya makkati ekirimu toned era eky’amaanyi, wabula awagira n’okuyimirira obulungi, okulongoosa bbalansi, n’okukendeeza ku bulabe bw’okulumwa omugongo.

Okukola : Okukola Okufaayo Hip Crunch okunyiga

• Teeka emikono gyo emabega w’omutwe gwo, enkokola zigaziye, era oyingize ebinywa by’olubuto okwetegekera dduyiro.
• Situla mpola omutwe gwo, ebibegabega, n’omugongo ogwa waggulu okuva ku ttaka, okuleeta embiriizi yo ng’oyolekera ebisambi byo, kino kye kitundu kya ‘crunch’ mu dduyiro.
• Yimirirako waggulu ku ntambula okumala akasekondi, ng’okakasa nti omusingi gwo gukwatagana era tonyiga bulago oba ebibegabega.
• Wansi omubiri gwo ogwa waggulu oddeyo wansi mu kifo we watandikira mpola, ng’okuuma obuyinza n’okukuuma ebinywa by’olubuto nga bikola ekiseera kyonna. Ddamu dduyiro ono ku muwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Hip Crunch okunyiga

• Engage Your Core: Ekikulu mu kukola obulungi hip crunch kwe kukwata obulungi ebinywa byo ebikulu. Bw’ositula ebisambi okuva ku ttaka, kakasa nti okozesa ebinywa by’olubuto, so si binywa bya mugongo oba amagulu. Eno ensobi abantu bangi gye bakola. Okuyamba okuyingiza omusingi gwo, gezaako okukuba akafaananyi ng’osika olubuto lwo ng’oyolekera omugongo gwo.
• Entambula Efugirwa: Weewale okufubutuka mu ntambula. Buli kusitula n’okukka wansi kulina okuba nga kugenda mpola era nga kufugibwa. Kino tekikoma ku kuziyiza buvune wabula kifuula dduyiro okukola obulungi kuba awaliriza ebinywa byo okukola ennyo.
• Okussa: Tokwata ku...

Hip Crunch okunyiga Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Hip Crunch okunyiga?

Yee, abatandisi basobola okukola dduyiro wa Hip Crunch. Dduyiro munene nnyo ow’okunyweza omusingi n’okutunuulira ebinywa by’olubuto. Wabula okufaananako dduyiro yenna, kikulu okutandika mpola n’okukakasa nti okozesa ffoomu entuufu okwewala obuvune. Bw’oba ​​mupya mu kukola dduyiro, oyinza n’okulowooza ku ky’okwebuuza ku mutendesi oba omukugu mu kukola dduyiro okukakasa nti dduyiro okola bulungi.

Wagamba atya akawu emirundi Hip Crunch okunyiga?

• Bicycle Crunch y’enkyukakyuka endala mw’okola entambula y’obugaali n’amagulu ate mu kiseera kye kimu n’okola ‘crunch’.
• Oblique Crunch etunuulidde ebinywa by’olubuto eby’ebbali, gy’okyusakyusa omubiri gwo ng’ogusitula okuva ku ttaka.
• Stability Ball Crunch erimu okukozesa omupiira ogw’okutebenkera okugattako ekintu kya balance n’okwongera ku maanyi ga standard hip crunch.
• Vertical Leg Crunch nkyukakyuka mw’ositula amagulu go butereevu waggulu mu bbanga n’okola crunch, ng’otunuulira ebinywa by’olubuto ebya wansi.

Waakulu obulimba ebyamarga Hip Crunch okunyiga?

• Embaawo ziyamba nnyo ku Hip Crunches kuba zikwatagana n’omusingi gwonna omuli omugongo ogwa wansi n’ebisambi, okulongoosa bbalansi okutwalira awamu n’enyimirira.
• Leg Raises nazo zijjuliza Hip Crunches kubanga zitunuulira ebinywa by’olubuto ebya wansi n’ebiwujjo by’ekisambi, ekiyamba okutumbula amaanyi n’okukyukakyuka kw’ekitundu ky’ekisambi.