Okugaziya amagulu Crunch

• Omusangwa w'ekifo: B'afideleli, Mmimbi.
• Ekitundu: Ekifo eky'okuzimba empandika.
• Ekinaku eky'olwayo: Quadriceps, Rectus Abdominis
• Ekinaku eky'enna: Iliopsoas, Obliques, Sartorius

Okuva mu Okugaziya amagulu Crunch

Leg Extension Crunch dduyiro wa maanyi ng’okusinga atunuulira ebinywa by’olubuto, okuyamba okutumbula amaanyi g’omusingi n’okutebenkera. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku ba waggulu, kuba esobola okukyusibwa okutuukagana n’obusobozi bw’omuntu. Abantu bandyagadde okukola dduyiro ono si kukola tone ya abs zaabwe zokka, wabula n’okutumbula enyimirira yaabwe, balance, n’okukwatagana kw’omubiri okutwalira awamu.

Okukola : Okukola Okufaayo Okugaziya amagulu Crunch

• Ebigere binyweze wansi wa paadi era kwata emikono ku mabbali okukuuma omubiri gwo nga gunywevu.
• Golola amagulu go butereevu mu maaso go ng’okozesa ebitundu byo eby’omugongo ebina, okukakasa nti omugongo gwo gunywezeddwa nnyo ku kifo we bateeka omugongo.
• Amagulu go bwe gamala okugaziwa mu bujjuvu, kwata ekifo ekyo okumala akaseera nga tonnassa wansi mpola amagulu go okudda mu kifo we watandikira.
• Ddamu ekikolwa kino okumala omuwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti okuuma okufuga era toleka buzito kukka mangu.

Enfatuko Okukola Okugaziya amagulu Crunch

• Tofubutuka: Ensobi ya bulijjo okufubutuka mu ntambula ng’ogezaako okufuna reps eziwera. Wabula kya mugaso nnyo okukola dduyiro ono mpola era ng’ofuga. Mu ngeri eno, oba okakasa nti ebinywa byo bikola mu bujjuvu mu dduyiro yenna, ekivaamu ebirungi.
• Weewale Okusika Obulago: Bw’oba ​​okola ‘crunch’, kakasa nti tosika ku bulago n’emikono gyo. Emikono gyo gibeerawo kuwanirira mutwe gwo era tegisaanidde kukozesebwa kusitula mubiri gwo ogwa waggulu. Kino kiyinza okuvaako okunyigirizibwa mu bulago ne kikendeeza ku bulungibwansi bwa dduyiro ku abs zo.
• Engage Your Core: Kakasa nti

Okugaziya amagulu Crunch Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okugaziya amagulu Crunch?

Yee, abatandisi basobola okukola dduyiro wa Leg Extension Crunch. Wabula kikulu okutandika n’amaanyi amatono n’ogyongera mpolampola okwewala okufuna obuvune. Ffoomu entuufu nayo nkulu nnyo okufuna emigaso egisinga n’okuziyiza okunyigirizibwa oba obuvune. Bw’oba ​​omutandisi, kiyinza okukuyamba okuba n’omutendesi oba omuntu alina obumanyirivu okukulambika mu kusooka.

Wagamba atya akawu emirundi Okugaziya amagulu Crunch?

• Reverse Crunch y’enkyukakyuka endala mw’ogalamira ku mugongo n’ositula ebisambi okuva wansi ng’osika amaviivi go ng’ogenda mu kifuba, n’oyongera okukwata ennyindo zo eza wansi.
• Vertical Leg Crunch ye take ya njawulo ku dduyiro mw’ositula amagulu go butereevu waggulu ng’oyolekera ceiling n’okola crunch motion.
• Double Leg Lift Crunch erimu okusitula amagulu gombi okuva ku ttaka ng’okola crunch, ekyongera okusoomoozebwa okw’enjawulo ku musingi gwo.
• Cross-body Crunch nkyukakyuka gy’oleeta enkokola n’okugulu okuva ku njuyi ez’enjawulo ng’okola crunch, ng’otunuulira obliques.

Waakulu obulimba ebyamarga Okugaziya amagulu Crunch?

• Bicycle Crunches: Zino zikola abs nga Leg Extension Crunches naye nga zigattako element ya twisting, egenderera obliques era eyamba okutumbula amaanyi ga core n’okutebenkera.
• Glute Bridges: Dduyiro ono atuukiriza Leg Extension Crunches ng’essira aliteeka ku glutes ne hamstrings, okuwa counterbalance eri quad-focused Leg Extension Crunch n’okuyamba okunyweza olujegere lw’emabega okusobola okufuna amaanyi n’okutebenkera okutwalira awamu okutwalira awamu.