Okukwata Crunch
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Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu Okukwata Crunch
Crunch Hold dduyiro anyweza omusingi ng’okusinga atunuulira ebinywa by’olubuto, okuyamba mu kulongoosa bbalansi, enyimirira n’amaanyi g’omubiri okutwalira awamu. Esaanira abantu ssekinnoomu ab’emitendera gyonna egy’okubeera omulamu obulungi, okuva ku batandisi okutuuka ku bakulaakulana, kuba esobola okukyusibwa okutuukana n’obusobozi bw’omuntu. Abantu bandyagadde okuyingiza Crunch Holds mu nkola yaabwe ey’okukola ffiiti okutumbula core stability, okuwagira obulamu bw’omugongo, n’okusobola okutumbula omutindo gw’emizannyo.
Okukola : Okukola Okufaayo Okukwata Crunch
- Teeka emikono gyo emabega w’omutwe gwo, ng’oguwanirira katono n’engalo zo.
- Engage your core era ositule omubiri gwo ogwa waggulu okuva wansi, ng’okuuma omugongo gwo ogwa wansi nga gunywezeddwa mu mat, okuyingira mu mbeera ya crunch.
- Kwata embeera eno eya crunch, ng’okuuma abs zo nga zinywevu, okumala sekondi nga 5 ku 10 oba kasita osobola okukuuma ffoomu ennungi.
- Wansi mpola mpola omubiri gwo ogwa waggulu odde wansi mu kifo we watandikira era oddemu dduyiro okumala omuwendo gw’okuddiŋŋana gw’oyagala.
Enfatuko Okukola Okukwata Crunch
- Engage Your Core: Ekisumuluzo ky’okukwata obulungi crunch kwe kukwata ebinywa byo ebikulu. Bw’ositula omubiri gwo ogwa waggulu okuva wansi, kakasa nti okwata ebinywa by’olubuto so si kukozesa bulago oba bibegabega kwesika waggulu. Ensobi etera okukolebwa kwe kusika ku bulago, ekiyinza okukuleetera okunyigirizibwa oba okulumwa.
- Kwata n’Ossa: Bw’omala okubeera mu mbeera ey’okulinnya, gikwate okumala sekondi ntono. Jjukira okussa mu ngeri eya bulijjo mu dduyiro yenna. Okukwata omukka kiyinza okukuleetera okuziyira oba okuziyira.
- Mpola n’okunywerera: Bw’oba okka omubiri gwo okudda wansi, kikole mpola era ng’ofuga. Kino kikakasa nti ebinywa byo bikola mu kiseera kyonna
Okukwata Crunch Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Okukwata Crunch?
Yee, abatandisi basobola okukola dduyiro wa Crunch Hold. Kyokka kikulu okutandika n’ekiseera ekitono ate n’ogenda weeyongera mpolampola ng’amaanyi n’okugumiikiriza bigenda bitereera. Ffoomu entuufu nayo nkulu nnyo okwewala obuvune n’okukola obulungi. Abatandisi balina okulowooza ku ky’okunoonya obulagirizi okuva eri omukugu mu kukola dduyiro okukakasa nti bakola dduyiro mu butuufu.
Wagamba atya akawu emirundi Okukwata Crunch?
- Bicycle Crunch Hold nkyukakyuka mw’ogalamira ku mugongo, n’oteeka emikono gyo emabega w’omutwe, n’oleeta okugulu okumu waggulu ng’oyolekera ekifuba ng’ogolola okugulu okulala, ng’olinga avuga obugaali.
- Vertical Leg Crunch Hold etandika ng’ogalamidde ku mugongo n’ositula amagulu go butereevu waggulu ng’oyolekera waggulu, olwo n’ositula ebibegabega okuva ku ttaka n’okwata ekifo.
- Long Arm Crunch Hold ekolebwa nga ogalamira ku mugongo, n’ogolola emikono gyo butereevu emabega w’omutwe gwo, olwo n’ositula omubiri gwo ogwa waggulu okuva ku ttaka n’okwata ekifo.
- Double Crunch Hold egatta crunch eya standard ne reverse crunch, gy’ogalamira ku mugongo, n’ositula ebibegabega n’ebisambi okuva ku ttaka omulundi gumu, n’oleeta...
Waakulu obulimba ebyamarga Okukwata Crunch?
- Russian Twist: Dduyiro ono ayamba nnyo Crunch Hold kuba takoma ku kunyweza rectus abdominis, wabula era akwata ne obliques, bwe kityo n’akuwa workout y’olubuto esingako obulungi.
- Bicycle Crunches: Zino za mugaso mu kujjuliza Crunch Hold kuba zikola ebinywa by’olubuto ebya waggulu n’ebya wansi, wamu ne obliques, okutumbula workout ya core eyeetooloovu obulungi.
Ebifaananyi ez'okusobola okutandika Okukwata Crunch
- Dduyiro wa Crunch Hold
- Dduyiro w’ekiwato mu buzito bw’omubiri
- Workouts ezigenderera ekiwato
- Crunch Hold okukendeeza ku kiwato
- Dduyiro w’obuzito bw’omubiri ku kiwato
- Crunch Hold enkola y’okukola dduyiro
- Dduyiro w’okulongoosa ekiwato
- Obuzito bw’omubiri crunch hold
- Workouts ezigonza ekiwato
- Crunch Kwata dduyiro w’obuzito bw’omubiri