Okukyusakyusa Crunch

• Omusangwa w'ekifo: Bubandebuggezi
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Obliques, Rectus Abdominis

Okuva mu Okukyusakyusa Crunch

Twisting Crunch ye dduyiro ow’amaanyi (dynamic core exercise) ng’atunuulira ebitundu ebiserengese, ebinywa by’olubuto, n’omugongo ogwa wansi, ng’awa dduyiro omujjuvu ayongera amaanyi g’omusingi, okutebenkera, n’okukyukakyuka. Kirungi nnyo eri abaagalana ba fitness ku mitendera gyonna, okuva ku batandisi okutuuka ku ba waggulu, olw’amaanyi gaayo agakyusibwakyusibwa. Abantu bandyagadde okukola dduyiro ono okulongoosa enyimirira y’omubiri gwabwe okutwalira awamu, okutumbula omutindo gw’emizannyo, n’okuwagira emirimu gy’omubiri egya buli lunaku ate nga bayamba n’okuziyiza obulumi bw’omugongo.

Okukola : Okukola Okufaayo Okukyusakyusa Crunch

• Teeka emikono gyo emabega w’omutwe gwo, kakasa nti tosika ku bulago bwo ng’okola dduyiro.
• Kati, situla omubiri gwo ogwa waggulu, ng’okola crunch eya bulijjo.
• Bw’otuuka ku ntikko y’okunyiganyiga, kyusa omubiri gwo ku ddyo, ng’oleeta enkokola yo eya kkono ng’oyolekera okugulu kwo okwa ddyo.
• Wekka wansi oddeyo wansi mu kifo w’otandikidde, n’oluvannyuma oddemu okukola, naye ku mulundi guno ng’onyiganyiga ku kkono, ng’oleeta enkokola yo eya ddyo ng’oyolekera okugulu kwo okwa kkono.

Enfatuko Okukola Okukyusakyusa Crunch

• Entambula efugibwa: Bw’oba ​​ositula omubiri gwo ogwa waggulu, kyusa enkokola yo eya ddyo ng’oyolekera okugulu kwo okwa kkono. Essira lisse ku kukozesa abs zo okusika omubiri gwo ogwa waggulu waggulu n’okukyusakyusa, okusinga okusika n’emikono oba ensingo. Kino kijja kuyamba okwewala okunyigirizibwa mu bulago, ensobi etera okukolebwa.
• Omutindo Ku Bungi: Kirungi okukola okuddiŋŋana okutono nga olina ffoomu entuufu okusinga okukola nnyingi nga olina ffoomu embi. Ensobi etera okukolebwa kwe kufubutuka okuyita mu dduyiro, naye kino kiyinza okuvaako omuntu okufuna obuvune n’ebivaamu obutakola bulungi. Kakasa nti buli crunch egenda mpola, efugibwa era egenderere.
• Fuuwa Obutuufu: Fuuwa ng’ositula omubiri gwo n’okyusakyusa, era ssa omukka ng’okka omugongo wansi. Okussa obulungi tekikoma ku kuyamba kukwata ku...

Okukyusakyusa Crunch Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okukyusakyusa Crunch?

Yee, abatandisi basobola okukola dduyiro wa Twisting Crunch. Wabula kikulu okutandika ne basic crunch nga tonnagenda mu maaso ku nkyukakyuka ez’omulembe nga Twisting Crunch. Bulijjo kakasa nti okozesa ffoomu entuufu okwewala okufuna obuvune n’okuganyulwa ennyo mu dduyiro ono. Bw’oba ​​tokakasa ngeri ya kukikola, lowooza ku ky’okupangisa omutendesi w’omuntu oba okukozesa pulogulaamu ya fitness okukulambika.

Wagamba atya akawu emirundi Okukyusakyusa Crunch?

• Standing Oblique Crunch y’enkyukakyuka endala mw’oyimirira nga weegolodde, n’oteeka emikono gyo emabega w’omutwe, n’ositula okugulu kwo ku bbali okusisinkana enkokola yo.
• Russian Twist ya Twisting Crunch ng’otudde, ng’okwata obuzito n’emikono gyombi n’onyiga omubiri okuva ku ludda olumu okudda ku lulala.
• Cross-Body Mountain Climber nkyukakyuka esingako amaanyi, gy’otandikira mu mbeera y’embaawo empanvu n’oleeta okugulu kwo ng’oyolekera enkokola etaliiko.
• Reverse Crunch Twist nkyukakyuka gy’ogalamira ku mugongo, n’ositula ebisambi okuva ku ttaka, n’onyiga amaviivi ku ludda olumu.

Waakulu obulimba ebyamarga Okukyusakyusa Crunch?

• Russian Twists ziyamba nnyo ku Twisting Crunches; zirimu entambula y’okukyusakyusa efaananako bwetyo etakoma ku kunyweza musingi wabula ekola ku binywa ebiserengese, n’eyongera ku ddoboozi lyo ery’ebinywa by’olubuto okutwalira awamu.
• Embaawo za mugaso mu kujjuliza Twisting Crunches kuba zikola core yonna, so si obliques zokka, zikuwa workout ennungi n’okuyamba okulongoosa enyimirira n’okuziyiza obuvune mu mugongo.