Okudda emabega Crunch
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Okuva mu Okudda emabega Crunch
Reverse Crunch dduyiro anyweza omusingi ng’okusinga atunuulira ebinywa by’olubuto ebya wansi, okutumbula okutebenkera kw’omusingi okutwalira awamu n’okulongoosa enyimirira. Dduyiro ono wa mugaso eri abatandisi n’abaagazi ba fitness ey’omulembe, kuba asobola okukyusibwa okutuukagana n’emitendera egy’enjawulo egy’okukola ffiiti. Abantu ssekinnoomu bayinza okwagala okussaamu Reverse Crunches mu nkola yaabwe okutumbula omutindo gw’emizannyo, okuwagira okugejja, n’okukendeeza ku bulabe bw’okulumwa omugongo.
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.
- Kuuma core yo nga ekwatagana, situla ebisambi byo okuva wansi, era osika amaviivi go mu kifuba kyo, ng’omugongo gwo ogwa wansi gunywezeddwa ku mat.
- Wansi mpola amagulu go oddeyo mu kifo we watandikira, okakasa nti abs zo zikwatagana ate nga n’omugongo gwo ogwa wansi gusigala nga gukwatagana ne mat.
- Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti entambula zo zifugibwa era ng’omusingi gwo gukwatibwako mu dduyiro yenna.
Enfatuko Okukola Okudda emabega Crunch
- **Entambula ezifugibwa**: Weewale ensobi eya bulijjo ey’okukozesa ‘momentum’ okuwuuba amagulu n’ebisambi waggulu ne wansi. Kino kiyinza okukusika omugongo era tekikwata bulungi binywa bya lubuto lwo. Wabula kakasa nti okozesa entambula empola n’efugibwa, ng’essira olitadde ku kukozesa abs zo okusitula n’okukka amagulu.
- **Weewale Okukuba Omugongo**: Ensobi endala etera okukolebwa kwe kuzimba omugongo ng’okola dduyiro, ekiyinza okuvaako okulumwa omugongo ogwa wansi. Okwewala kino, kuuma omugongo gwo ogwa wansi ng’onyiga wansi oba...
Okudda emabega Crunch Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Okudda emabega Crunch?
Yee, abatandisi mazima ddala basobola okukola dduyiro wa Reverse Crunch. Wabula kikulu okutandika mpola n’okukakasa ffoomu entuufu okwewala obuvune. Oyinza okukisanga nga kikusoomooza mu kusooka, naye bw’ogenda okwegezaamu, amaanyi go n’obukodyo bwo bijja kutereera. Bw’oba ofuna obulumi oba obutabeera bulungi ng’okola dduyiro ono, kirungi okuyimirira n’okwebuuza ku mukugu mu by’omubiri oba omusawo w’ebyobulamu.
Wagamba atya akawu emirundi Okudda emabega Crunch?
- Reverse Crunch erimu Stability Ball erimu omupiira ogw’okutebenkera okwongera ku kusoomoozebwa n’okukwata ebinywa ebikulu ennyo.
- Weighted Reverse Crunch erimu okukwata dumbbell oba weight plate wakati w’ebigere byo okwongera okuziyiza n’okwongera ku buzibu.
- Hanging Reverse Crunch ekolebwa ku bbaala esika waggulu, ekola si abs zo zokka wabula n’ebinywa by’omukono n’ebibegabega.
- Reverse Crunch ng’erina Resistance Band eyongerako ‘resistance band’ okwetooloola ebigere byo, ekyongera okukaluba n’okukwata ebisenge by’ekisambi byo.
Waakulu obulimba ebyamarga Okudda emabega Crunch?
- Bicycle Crunches zisobola okujjuliza Reverse Crunches nga zitunuulira abs eza wansi ne obliques, nga zikuwa workout y’olubuto esingako balanced era comprehensive.
- Leg Raises zikola bulungi ne Reverse Crunches kubanga zitunuulira ebitundu by’omu lubuto ebya wansi ne hip flexors, okwongera ku maanyi g’omusingi n’okutebenkera, n’okuyamba okukola ekitundu ky’olubuto ekitegeerekeka obulungi.
Ebifaananyi ez'okusobola okutandika Okudda emabega Crunch
- Dduyiro w’obuzito bw’omubiri ku kiwato
- Workout ya crunch ey’okudda emabega
- Dduyiro w’okulongoosa ekiwato
- Workout mu kiwato mu buzito bw’omubiri
- Enkola ya reverse crunch
- Engeri y'okukolamu reverse crunch
- Dduyiro okusobola okufuna ekiwato ekigonvu
- Bodyweight crunches ku kiwato
- Okuddamu okunyiga olubuto
- Dduyiro w’ekiwato awaka