Okukendeera Crunch
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Okuva mu Okukendeera Crunch
Decline Crunch dduyiro mulungi mu lubuto ng’atunuulira ebitundu by’olubuto ebiyitibwa rectus abdominis ne obliques, okuyamba okunyweza n’okutonnya omusingi. Kirungi nnyo eri abantu ssekinnoomu abali ku ddaala lya fitness erya wakati oba ery’omulembe nga banoonya okwongera amaanyi mu dduyiro waabwe ow’ekika kya ab. Abantu bayinza okusalawo okukola dduyiro ono olw’emigaso gy’alina mu kulongoosa enyimirira, okutumbula omutindo gw’emizannyo okutwalira awamu, n’okukola olubuto olutegeerekeka obulungi era olulimu ebinywa.
Okukola : Okukola Okufaayo Okukendeera Crunch
- Nga bw’okuuma omugongo gwo ogwa wansi ng’onyiga ku katebe, kwata ebinywa by’olubuto n’ositula omubiri gwo ogwa waggulu ng’oyolekera amaviivi.
- Kakasa nti omugongo gwo ogwa wansi gusigala nga gukwatagana n’entebe era ebibegabega byo n’omugongo bisitula okuva ku katebe, ng’ossa essira ku kaweefube mu abs zo.
- Kwata ekifo kino ekinyiganyiga okumala akaseera, ng’owulira okukonziba mu lubuto lwo.
- Wekka mpola mpola oddeyo mu kifo w’otandikidde era oddemu entambula okumala omuwendo gw’okuddiŋŋana gw’oyagala.
Enfatuko Okukola Okukendeera Crunch
- Fuga Entambula Yo: Ensobi abantu gye batera okukola kwe kukozesa amaanyi okusitula omubiri, ekiyinza okuvaako obuvune mu mugongo n’ensingo. Kikulu okukozesa ebinywa by’olubuto okusitula omubiri gwo ng’oyolekera amaviivi go, n’okufuga entambula zo ng’odda wansi. Kino kijja kuyamba okuyingiza ebinywa ebituufu n’okuziyiza obuvune.
- Kuuma Obulago Bwo Nga Bukwatagana: Ensobi endala etera okukolebwa kwe kusika ku bulago ng’okola ‘crunch’. Kino kiyinza okuvaako okunyigirizibwa mu bulago. Mu kifo ky’ekyo, emikono gyo gikuume nga giteredde emabega w’omutwe gwo ate ensingo yo mu mbeera etaliimu ludda, ng’ekwatagana n’omugongo gwo.
- Fuuwa Bulungi: Okussa kitundu kikulu nnyo mu dduyiro yenna, naye naddala
Okukendeera Crunch Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Okukendeera Crunch?
Yee, abatandisi basobola okukola dduyiro wa Decline Crunch. Wabula kikulu okumanya nti dduyiro ono asoomooza katono okusinga crunch eya bulijjo kubanga akola nnyo abs. Ng’omutandisi, kikulu nnyo okutandika n’ebisookerwako n’ogenda mu maaso mpolampola okutuuka ku dduyiro omuzibu. Bulijjo jjukira okukuuma ffoomu entuufu okwewala obuvune n’okuganyulwa ennyo mu dduyiro ono. Bw’oba tokakasa ngeri y’okukolamu dduyiro ono, kirungi n’ofuna amagezi okuva eri omukugu mu kukola dduyiro.
Wagamba atya akawu emirundi Okukendeera Crunch?
- Decline Reverse Crunch: Mu kifo ky’okusitula omubiri gwo ogwa waggulu, ositula omubiri gwo ogwa wansi ng’oyolekera ekifuba kyo, ng’otunuulira ennywanto zo eza wansi.
- Decline Oblique Crunch: Enkyukakyuka eno erimu okukyusakyusa omubiri gwo ng’onyiga waggulu, ng’otunuulira ebinywa ebiserengese ebiri ku mabbali g’olubuto lwo.
- Decline Cable Crunch: Mu nkyukakyuka eno, okozesa ekyuma kya cable ng’oli ku decline bench, ng’osika cable ng’oyolekera omubiri gwo nga bw’onyiga.
- Decline Medicine Ball Toss Crunch: Kino kizingiramu okusuula omupiira gw’eddagala waggulu nga bw’onyiga ku ntebe y’okukendeera, n’oyongera ekintu eky’okukwatagana n’amaanyi mu dduyiro.
Waakulu obulimba ebyamarga Okukendeera Crunch?
- Embaawo zijjuliza bulungi Decline Crunches kubanga wadde ng’ezo ezisembayo essira zisinga kulissa ku rectus abdominis, ezoolubereberye zikwata ku core yonna, omuli transverse abdominis n’ebinywa by’omugongo ogwa wansi, okutumbula amaanyi g’omusingi okutwalira awamu n’okutebenkera.
- Russian Twists ye dduyiro omulala omulungi ow’okujjuliza Decline Crunches kuba zitunuulira obliques, eziyamba okukulaakulanya amaanyi g’omusingi agakwatagana obulungi, agakwatagana n’okunnyonnyola, ate nga era erongoosa entambula y’okukyusakyusa.
Ebifaananyi ez'okusobola okutandika Okukendeera Crunch
- Decline Crunch okukola dduyiro
- Dduyiro w’obuzito bw’omubiri ku kiwato
- Decline Crunch ku binywa by’olubuto
- Dduyiro w’ekiwato ekizitowa omubiri
- Enkola ya Decline Crunch
- Engeri y'okukolamu Decline Crunches
- Dduyiro w’okulongoosa ekiwato
- Obuzito bw'omubiri Okukendeera Crunch
- Okukendeera kw’olubuto Dduyiro wa Crunch
- Decline Crunch okukendeeza ku kiwato.