Thumbnail for the video of exercise: Okugulu Okukwata Crunch

Okugulu Okukwata 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 Okugulu Okukwata Crunch

Knee Touch Crunch dduyiro wa maanyi ng’atunuulira ebinywa by’olubuto, okuyamba okuzimba amaanyi g’omusingi n’okulongoosa fitness okutwalira awamu. Dduyiro ono asaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba asobola okukyusibwa okutuukagana n’obusobozi bw’omuntu. Abantu bayinza okusalawo okuyingiza Knee Touch Crunch mu nkola yaabwe ey’okukola dduyiro okutumbula okutebenkera kwabwe okw’omusingi, okutumbula enyimirira ennungi, n’okuyamba mu kukola emirimu gya buli lunaku ne dduyiro omulala.

Okukola : Okukola Okufaayo Okugulu Okukwata Crunch

  • Teeka emikono gyo mu ngeri etali ya maanyi emabega w’amatu go, ng’okakasa nti tonyiga bulago, era enkokola zo zibeere nga zifuluma ku mabbali.
  • Fuuwa omukka, olwo ng’ofulumya omukka, kwata ebinywa by’olubuto lwo ositule omubiri gwo ogwa waggulu okuva ku ttaka ng’oyolekera amaviivi go.
  • Mu kiseera kye kimu, situla okugulu kwo okwa ddyo ogezeeko okukikwatako n’enkokola yo eya kkono ng’ekigere ekirala okikuumira ku ttaka.
  • Fuuwa mpola wansi omubiri gwo ogwa waggulu n’okugulu okwa ddyo oddeyo mu kifo we watandikira, olwo oddemu entambula eno n’okugulu kwo okwa kkono n’enkokola ya ddyo. Kakasa nti buli kuddiŋŋana okyusakyusa wakati w’enjuyi.

Enfatuko Okukola Okugulu Okukwata Crunch

  • **Engage Your Core**: Ekikulu mu kukola obulungi knee touch crunch kwe kukwata ebinywa byo ebikulu. Bw’ositula omubiri gwo ogwa waggulu okukwata ku maviivi, kakasa nti ebinywa by’olubuto bye bikola omulimu so si bulago oba ebibegabega. Ensobi etera okukolebwa kwe kusika ku bulago ekiyinza okukuleetera okunyigirizibwa n’okufuna obuvune.
  • **Entambula ezifugibwa**: Kakasa nti entambula zo zigenda mpola era nga zifugibwa. Okufubutuka mu dduyiro oba okukozesa amaanyi okusitula omubiri gwo kiyinza okukendeeza ku bulungibwansi bwagwo n’okwongera ku bulabe bw’okufuna obuvune.
  • **Obukodyo bw'okussa**: Okussa kikulu nnyo mu dduyiro yenna. Fuuwa omukka nga bw’okka omubiri gwo n’okufulumya omukka nga ggwe

Okugulu Okukwata Crunch Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okugulu Okukwata Crunch?

Yee, abatandisi basobola ddala okukola dduyiro wa Knee Touch Crunch. Dduyiro mulungi nnyo okutandika kubanga atunuulira ebinywa by’olubuto era ayamba okutumbula amaanyi g’omusingi n’okutebenkera. Wabula kikulu okukuuma ffoomu entuufu okwewala obuvune bwonna obuyinza okubaawo. Bw’oba ​​tokakasa, bulijjo kiba kirungi okusaba omukugu mu by’okukola ffiiti akulaga obukodyo obutuufu.

Wagamba atya akawu emirundi Okugulu Okukwata Crunch?

  • Bicycle Crunch: Mu nkyusa eno, okyusakyusa okukwata ku nkokola yo okutuuka ku kugulu okulala, ng’okoppa entambula y’obugaali.
  • Vertical Leg Crunch: Enkyukakyuka eno erimu okusitula amagulu go butereevu waggulu mu bbanga n’okunyiga waggulu okukwata ku maviivi.
  • Cross-Body Crunch: Wano, ogalamira ku mugongo, n’ofukamira amaviivi go, n’oluvannyuma n’onyiga mu diagonally, ng’ogezaako okukwata ku nkokola yo eya ddyo okutuuka ku kugulu kwo okwa kkono ne vice versa.
  • Long Arm Crunch: Mu nkyusa eno, ogolola emikono gyo butereevu emabega wo n’oluvannyuma n’onyiga waggulu okukwata ku maviivi go, n’oyongera ku buzibu.

Waakulu obulimba ebyamarga Okugulu Okukwata Crunch?

  • Bicycle Crunches: Okufaananako ne Knee Touch Crunches, Bicycle Crunches zitunuulira rectus abdominis ne obliques, bwe kityo ne kyongera amaanyi g’olubuto okutwalira awamu era ne kiyamba okukula obulungi mu kitundu eky’omu makkati.
  • Russian Twists: Dduyiro ono ajjuliza Knee Touch Crunch ng’atunuulira obliques ne lower abs, ebitundu ebiyinza obutakwatibwako nnyo mu kiseera kya Knee Touch Crunch, bwe kityo ne kikakasa nti okola workout y’olubuto mu bujjuvu.

Ebifaananyi ez'okusobola okutandika Okugulu Okukwata Crunch

  • Dduyiro w’obuzito bw’omubiri ku kiwato
  • Okukola dduyiro wa Knee Touch Crunch
  • Dduyiro w’okulongoosa ekiwato
  • Enkyukakyuka mu buzito bw’omubiri mu crunch
  • Okugulu okutuuka ku nkokola okunyiga
  • Dduyiro w’olubuto n’obuzito bw’omubiri
  • Enkola ya Knee Touch Crunch
  • Workout awaka ku kiwato
  • Dduyiro w’ekiwato nga tolina bikozesebwa
  • Knee Touch Crunch okusobola okufuna amaanyi g’omusingi.