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Okudda emabega Crunch

Empaawo y'ensomero

Omusangwa w'ekifoBubandebuggezi
EkitunduOmwendo mw'ebikolwa.
Ekinaku eky'olwayoRectus Abdominis
Ekinaku eky'ennaObliques
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Okudda emabega Crunch

Reverse Crunch dduyiro anyweza omusingi ng’atunuulira ebinywa by’olubuto ebya wansi, n’akuwa okutebenkera n’okutebenkera. Esaanira abatandisi n’abawagizi ba fitness ey’omulembe kuba esobola okukyusibwa okusinziira ku mitendera gya fitness egy’omuntu kinnoomu. Omuntu yandiyagadde okussa dduyiro ono mu nkola yaabwe okusobola okulongoosa enyimirira, okukola obulungi mu mizannyo, n’okuyamba mu mirimu egya bulijjo egyetaagisa okusitula oba okufukamira.

Okukola : Okukola Okufaayo Okudda emabega Crunch

  • Fukamira amaviivi go ositule amagulu go ebisambi bibeere nga byesimbye wansi ate amaviivi go gafukamidde mu nkoona ya diguli 90.
  • Engage your abs okuzingulula ebisambi byo okuva wansi n’okwolekera ekifuba kyo; amaviivi go nago galina okujja nga goolekedde ekifuba kyo.
  • Wansi mpola amagulu go odde wansi mu kifo we watandikira, ng’amaviivi go gafukamidde.
  • Ddamu dduyiro ono okumala omuwendo gw’oyagala okuddiŋŋana, ng’okakasa nti ebinywa by’olubuto byo bisigala nga bikola mu ntambula yonna.

Enfatuko Okukola Okudda emabega Crunch

  • **Entambula y’amagulu:** Fukamira amaviivi go ositule amagulu go ebisambi bibeere nga byesimbye wansi ng’amaviivi go gafukamidde mu kkoona lya diguli 90. Nga bw’okola dduyiro, weewale okuwuuba amagulu okusobola okuleeta amaanyi. Entambula erina okufugibwa era ng’esibuka mu musingi gwo, so si magulu go.
  • **Engage Your Core:** Ekisumuluzo kya reverse crunch kwe kukwata ebinywa byo ebikulu. Bw’ositula ebisambi wansi, essira lisse ku kukozesa abs zo, so si mikono oba ensingo. Eno nsobi ya bulijjo eyinza okuvaako okukola dduyiro obutakola bulungi n’okufuna obuvune.
  • **Entambula efugirwa:** Nga bw’ossa wansi ebisambi byo okudda wansi, kikole mpola era ng’ofuga. Weewale okukemebwa okuleka amagulu go okugwa amangu, ekiyinza

Okudda emabega Crunch Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okudda emabega Crunch?

Yee, abatandisi basobola okukola dduyiro wa Reverse Crunch. Dduyiro mwangu nnyo ng’atunuulira ebitundu by’omubiri ebya wansi. Wabula okufaananako ne dduyiro yenna, kikulu okutandika mpola n’okukakasa nti ffoomu entuufu okwewala obuvune. Bw’oba ​​tokakasa ngeri ya kukikola, lowooza ku ky’okunoonya amagezi okuva eri omukugu mu by’okukola ffiiti. Basobola okuwa obulagirizi ku ffoomu entuufu n’okukyusaamu bwe kiba kyetaagisa.

Wagamba atya akawu emirundi Okudda emabega Crunch?

  • Hanging Reverse Crunch ya mulembe nnyo ng’owanika ku bbaala esika waggulu, ng’ositula amaviivi okutuuka mu kifuba.
  • Decline Reverse Crunch ekolebwa ku katebe akakendeera, ekyongera okusoomoozebwa okw’enjawulo ku binywa byo ebikulu.
  • Reverse Crunch with a Twist erimu entambula ey’okuzimbulukuka okutunuulira obliques.
  • Weighted Reverse Crunch nkyukakyuka mw’okwata obuzito wakati w’ebigere byo okusobola okwongera okugumira.

Waakulu obulimba ebyamarga Okudda emabega Crunch?

  • Bicycle Crunches ye dduyiro omulala omulungi ennyo akwatagana ne Reverse Crunches kubanga etunuulidde ebitundu ebya wansi n’eby’okungulu nga kw’otadde ne obliques, n’ewa workout y’olubuto eyeetooloovu obulungi.
  • Leg Raises eyinza okuba ennungamu ennungi eri Reverse Crunches kuba okusinga zitunuulira abs eza wansi, nazo ezikwatibwako mu biseera bya Reverse Crunches, bwe kityo ne kyongera amaanyi ne tone y’ekibinja ky’ebinywa kino.

Ebifaananyi ez'okusobola okutandika Okudda emabega Crunch

  • Dduyiro w’obuzito bw’omubiri ku kiwato
  • Okukola dduyiro wa Reverse Crunch
  • Dduyiro w’okulongoosa ekiwato
  • Enkola y’obuzito bw’omubiri ku core
  • Enkola ya Reverse Crunch
  • Engeri y'okukolamu Reverse Crunches
  • Dduyiro w’okukendeeza ekiwato
  • Okukola dduyiro w’ekiwato awaka
  • Dduyiro w’ekiwato ekizitowa omubiri
  • Reverse Crunch okusobola okufuna amaanyi g’olubuto