Okugulu Okukwata Crunch
Empaawo y'ensomero
Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu Okugulu Okukwata Crunch
Knee Touch Crunch dduyiro mulungi okusinga atunuulira ebinywa by’olubuto, okuyamba okuzimba amaanyi g’omusingi n’okulongoosa fitness okutwalira awamu. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo abamanyi, kuba kyangu okukyusibwa okutuukana n’obusobozi bw’omuntu yenna. Abantu bandyagadde okukola dduyiro ono okutumbula okutebenkera kwabwe okw’omusingi, okulongoosa enyimirira, n’okuwagira enkola okutwalira awamu ey’entambula zaabwe eza buli lunaku.
Okukola : Okukola Okufaayo Okugulu Okukwata Crunch
- Teeka emikono gyo emabega w’omutwe gwo, kakasa nti tosika ku bulago bwo, era kwata ebinywa by’olubuto ng’osika olubuto lwo munda ng’oyolekera omugongo.
- Situla ekigere kyo ekya ddyo okuva wansi oleete okugulu kwo okwa ddyo okwolekera ekifuba kyo.
- Nga bw’oleeta okugulu kwo waggulu, situla omubiri gwo ogwa waggulu okuva ku ttaka, ng’aluubirira okukwata ku nkokola yo eya kkono okutuuka ku kugulu kwo okwa ddyo.
- Wansi omubiri gwo gudde mu kifo we watandikira era oddemu dduyiro n’okugulu kwo okwa kkono n’enkokola ya ddyo. Weeyongere okukyukakyuka enjuyi olw’omuwendo gw’okuddiŋŋana gw’oyagala.
Enfatuko Okukola Okugulu Okukwata Crunch
- Engage your Core: Nga bw’okola dduyiro, kakasa nti oyingiza ebinywa byo ebikulu. Ensobi etera okukolebwa kwe kusika n’ensingo oba ebibegabega, ekiyinza okukuleetera okunyigirizibwa ate nga tekikola bulungi abs zo. Wabula essira lisse ku kukozesa ebinywa by’olubuto okusitula omubiri gwo ogwa waggulu okuva ku ttaka.
- Entambula efugirwa: Bw’oba ositula omubiri gwo okukwata ku maviivi go, kikole mu ngeri ey’empola era efugirwa. Weewale okutambula amangu oba okutambula amangu ekiyinza okuvaako obuvune. Mu ngeri y’emu, bw’oba okka omubiri gwo okudda wansi, kikole mpola okukakasa nti ebinywa byo bikola mu bujjuvu mu dduyiro yenna.
- Fuuwa: Jjukira okussa ng’okola dduyiro. Fuuwa omukka nga bw’okka omubiri gwo
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 ono mulungi nnyo eri abatandisi kubanga atunuulira ebinywa by’olubuto era ayamba okuzimba amaanyi g’omusingi. Wabula bulijjo kikulu okujjukira okukozesa ffoomu entuufu okutangira obuvune. Bw’oba tokakasa ngeri ya kukola dduyiro ono, kiyinza okukuyamba okukola n’omutendesi oba okulaba vidiyo ezikuyigiriza ku Intaneeti. Era nga bwe kiri ku dduyiro yenna omupya, kirungi okutandika mpola era mpolampola okwongera ku kuddiŋŋana kwo ng’amaanyi go n’okugumiikiriza bigenda bitereera.
Wagamba atya akawu emirundi Okugulu Okukwata Crunch?
- The Reverse Crunch: Mu kifo ky’okusitula omubiri gwo ogwa waggulu, ositula ebisambi okuva wansi, n’oleeta amaviivi go mu kifuba.
- The Standing Knee Crunch: Enkyukakyuka eno ekolebwa ng’oyimiridde, ng’ositula okugulu okumu n’okuleeta enkokola etali yaayo.
- The Oblique Crunch: Enkyukakyuka eno erimu okugatta okugulu n’enkokola z’oludda lwe lumu, ng’otunuulira ebinywa by’olubuto eby’ebbali.
- The Double Knee Touch Crunch: Kino kizingiramu okusitula amaviivi gombi mu kiseera kye kimu ng’onyiga omubiri gwo ogwa waggulu okusobola okugakwatako.
Waakulu obulimba ebyamarga Okugulu Okukwata Crunch?
- Russian Twist ye dduyiro omulala ajjuliza Knee Touch Crunch, kuba essira aliteeka ku obliques ne lower abs, okuyamba okunyweza ebitundu bino n’okutumbula okutebenkera, ekintu ekikulu ennyo mu kukola obulungi Knee Touch Crunch.
- Planks era dduyiro mulungi nnyo ow’okujjuliza Knee Touch Crunches kubanga zikola ku maanyi go ag’omusingi okutwalira awamu n’okutebenkera, ekikwanguyira okukuuma enyimirira entuufu ne bbalansi ng’okola Knee Touch Crunch.
Ebifaananyi ez'okusobola okutandika Okugulu Okukwata Crunch
- Dduyiro w’obuzito bw’omubiri ku kiwato
- Okukola dduyiro wa Knee Touch Crunch
- Dduyiro w’okutunuulira ekiwato
- Okunyiga obuzito bw’omubiri
- Okugulu okutuuka ku nkokola okunyiganyiga
- Dduyiro w’okugonza ekiwato
- Workout awaka ku kiwato
- Tewali dduyiro wa bikozesebwa mu kiwato
- Enkola ya Knee Touch Crunch
- Dduyiro w’okukendeeza ekiwato