Okukyusakyusa Crunch

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

Okuva mu Okukyusakyusa Crunch

Twisting Crunch dduyiro wa lubuto akola bulungi nnyo ng’atunuulira ebitundu byombi eby’olubuto ebiwanvu (obliques) n’eby’omu lubuto (rectus abdominis), okutumbula amaanyi g’omusingi n’okutebenkera. Esaanira buli muntu okuva ku batandisi okutuuka ku baagalana ba fitness ey’omulembe olw’obuzibu bwayo obw’enjawulo okusinziira ku nkyukakyuka mu bukodyo. Abantu ssekinnoomu bayinza okwagala okussaamu ebiwujjo ebiwunyiriza mu nkola zaabwe ez’okukola dduyiro okulongoosa enyimirira, okutumbula omutindo gw’emizannyo, n’okutuuka ku kitundu eky’omu makkati ekitone, ekibumbe.

Okukola : Okukola Okufaayo Okukyusakyusa Crunch

• Teeka emikono gyo emabega w’omutwe gwo, ng’owanirira omutwe gwo mpola n’engalo zo nga tosika.
• Nga bw’ofulumya omukka, situla omubiri gwo ogwa waggulu okuva wansi era onyige enkokola yo eya ddyo ng’oyolekera okugulu kwo okwa kkono ate ng’okugulu kwo okwa ddyo kugolodde wansi.
• Wansi omubiri gwo ogwa waggulu gudde wansi ku kussa, oddeyo mu kifo we watandikira.
• Ddamu entambula eno, ku mulundi guno ng’onyiga enkokola yo eya kkono ng’oyolekera okugulu kwo okwa ddyo, ng’okyusakyusa enjuyi buli lw’oddamu.

Enfatuko Okukola Okukyusakyusa Crunch

• Entambula efugirwa: Ensonga endala enkulu kwe kukakasa nti okola dduyiro ng’ofugibwa entambula. Weewale okwagala okufubutuka okuyita mu crunches. Wabula essira lisse ku mutindo gwa buli rep. Gy’okoma okugenda mpola, abs zo gye zikoma okukola.
• Proper Twist: Bw’oba ​​okola twist, kakasa nti okyukakyuka okuva ku core yo so si hips. Okukyusakyusa kulina okutandikibwawo obliques, so si momentum oba okutambuza ebisambi oba ebibegabega. Eno nsobi ya bulijjo eyinza okukendeeza ku bulungibwansi bwa dduyiro era eyinza okuvaako omuntu okufuna obuvune.
• Okussa: Jjukira okussa

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. Dduyiro ono yeetaaga amaanyi g’olubuto n’okufuga omutindo ogugere. Era kikulu nnyo okukozesa ffoomu entuufu okwewala obuvune. Bw’oba ​​omutandisi, oyinza okwagala okutandika n’okuddiŋŋana okutono n’ogenda weeyongera mpolampola ng’amaanyi go n’okugumiikiriza bigenda bitereera. Bulijjo jjukira okwebuuza ku mukugu mu kukola dduyiro bw’oba ​​tokakasa ngeri ya kukola dduyiro mu butuufu.

Wagamba atya akawu emirundi Okukyusakyusa Crunch?

• Standing Twisting Crunch: Mu kifo ky’okukola dduyiro ku ttaka, enkyusa eno ekolebwa ng’oyimiridde era erimu okukyusakyusa omubiri n’okuleeta okugulu okulala ku nkokola.
• Russian Twist: Enkyukakyuka eno erimu okutuula wansi ng’amagulu go gafukamidde, okwesigamira emabega katono, n’okukyusakyusa omubiri okuva ku ludda olumu okudda ku lulala ng’olina obuzito oba nga tolina buzito.
• Seated Oblique Crunch: Enkyukakyuka eno ekolebwa ku katebe oba omupiira ogw’okutebenkera, gy’otuula n’okyusakyusa omubiri gwo, n’oleeta enkokola yo ng’oyolekera okugulu okulala.
• Reverse Crunch Twist: Enkyukakyuka eno erimu okugalamira ku mugongo n’ositula ebisambi okuva wansi ate mu kiseera kye kimu n’onyiganyiga okuyingiza obliques.

Waakulu obulimba ebyamarga Okukyusakyusa Crunch?

• Russian Twists: Russian Twists ziyamba nnyo Twisting Crunches kuba era zirimu twisting motion, etunuulidde core ne obliques, okulongoosa amaanyi g’olubuto okutwalira awamu n’okutebenkera.
• Planks: Wadde nga tezirimu twisting motion, Planks zijjuliza Twisting Crunches nga zitunuulira core yonna, omuli obliques, n’okutumbula okutebenkera n’okugumiikiriza kw’ebinywa bino, eky’omugaso mu kukola Twisting Crunches obulungi.