Obuzito bwa Twisting Crunch

• Omusangwa w'ekifo: Bubandebuggezi
• Ekitundu: Ekibwadde
• Ekinaku eky'olwayo: Iliopsoas, Obliques, Rectus Abdominis
• Ekinaku eky'enna: Gluteus Maximus, Quadriceps, Tensor Fasciae Latae

Okuva mu Obuzito bwa Twisting Crunch

Weighted Twisting Crunch dduyiro ow’amaanyi agenderera ebinywa by’olubuto naddala ebiserengese, okutumbula amaanyi g’omusingi n’okulongoosa okutebenkera kw’omubiri okutwalira awamu. Dduyiro ono asaanira abantu ssekinnoomu ab’emitendera gyonna egy’okubeera omulamu obulungi, okuva ku batandisi okutuuka ku bakulaakulana, abanoonya okukulaakulanya ekitundu eky’omu makkati eky’amaanyi, ekirimu toned. Abantu bayinza okusalawo okuyingiza Weighted Twisting Crunch mu nkola zaabwe ez’okukola dduyiro olw’obulungi bwayo mu kutumbula enyimirira ennungi, okutumbula omutindo gw’emizannyo, n’okuyamba mu kuziyiza obulumi bw’omugongo.

Okukola : Okukola Okufaayo Obuzito bwa Twisting Crunch

• Fukamira amaviivi go osimbe ebigere byo nga binywevu ku ttaka nga byawukana nga biweza obugazi bw’ekisambi.
• Nnyiga mpola waggulu, ng’onyiganyiga omubiri gwo ng’okola bw’otyo, ng’aluubirira okuleeta enkokola ey’ekikontana ku kugulu okulala.
• Kwata waggulu ku ntambula okumala akaseera, olwo odde wansi mpola wansi mu kifo w’otandikidde.
• Ddamu entambula eno, ng’okyusakyusa enjuyi buli mulundi, okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Obuzito bwa Twisting Crunch

• Weewale Okufubutuka: Okufubutuka mu ntambula ensobi etera okukolebwa. Kikulu nnyo okukola buli crunch mpola era mu bugenderevu, ng’essira olitadde ku kukonziba kw’ebinywa so si ku buzito. Kino kijja kukakasa nti okola abs zo so si kwesigama ku momentum oba ebinywa ebirala okumaliriza entambula.
• Fuuwa Bulungi: Okussa kye kintu ekirala ekikulu mu dduyiro ono. Fuuwa omukka nga bw’onyiganyiga n’okunyiganyiga, era ssa omukka ng’odda mu mbeera gy’otandikidde. Kino kijja kukuyamba okukuuma obutebenkevu

Obuzito bwa Twisting Crunch Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Obuzito bwa Twisting Crunch?

Yee, abatandisi basobola okukola dduyiro wa Weighted Twisting Crunch. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okwewala obuvune. Nga bwe kiri ku dduyiro yenna omupya, abatandisi balina okumutwala mpola era mpolampola okwongera ku maanyi ng’amaanyi gaabwe n’okugumiikiriza bigenda bitereera. Era kiyamba okuba n’omutendesi oba omuntu alina obumanyirivu okusooka okulaga dduyiro okukakasa ffoomu n’obukodyo obutuufu.

Wagamba atya akawu emirundi Obuzito bwa Twisting Crunch?

• Seated Weighted Twist Crunch kizingiramu okutuula ku katebe oba omupiira ogw’okutebenkera, okukwata obuzito ku kifuba kyo, n’okukyusakyusa omubiri gwo okuva ku ludda olumu okudda ku lulala.
• Weighted Russian Twist y’enkyukakyuka endala gy’otuula wansi, n’ogalamira emabega katono, n’ositula ebigere okuva ku ttaka, n’onyiga omubiri okuva ku ludda olumu okudda ku lulala ng’okwata obuzito.
• Weighted Bicycle Crunch kizingiramu okugalamira ku mugongo, okukwata obuzito, n’okukola entambula y’obugaali n’amagulu ng’onyiganyiga omubiri gwo okuleeta enkokola ey’ekikontana ku kugulu.
• Weighted Decline Twist Crunch nkyukakyuka ya mulembe nnyo ng’okola dduyiro ku katebe akakendeera, ng’okwata obuzito n’okukyusakyusa omubiri gwo ng’onyiga waggulu.

Waakulu obulimba ebyamarga Obuzito bwa Twisting Crunch?

• Russian Twists: Russian Twists nazo zirimu okukyusakyusa, nga Weighted Twisting Crunches, etunuulidde obliques. Okwongera obuzito mu dduyiro ono kiyinza okuyamba okwongera ku maanyi n’okuzimba amaanyi g’omusingi.
• Embaawo: Wadde nga tezirimu kukyusakyusa, Planks zijjuliza Weighted Twisting Crunches nga zinyweza omusingi okutwalira awamu, omuli n’ebinywa ebitebenkeza omugongo. Kino kiyinza okuyamba okutumbula omutindo mu Weighted Twisting Crunches ne dduyiro endala eza ab nga kiwa omusingi omunywevu.