Okunyiganyiga ku mabbali

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

Okuva mu Okunyiganyiga ku mabbali

Side Crunch dduyiro anyweza omusingi ng’atunuulira ebinywa ebiserengese, okuyamba okulongoosa bbalansi okutwalira awamu, enyimirira n’omutindo gw’emizannyo. Kirungi nnyo eri omuntu yenna anoonya okutumbula amaanyi ge amakulu, omuli bannabyamizannyo, abaagalana abakola fitness, n’abantu ssekinnoomu abagenderera okukola toned midsection. Okuyingiza Side Crunches mu nkola yo kiyinza okukuleetera okutebenkera obulungi, okukendeeza ku bulabe bw’okulumwa omugongo, n’ekitundu ky’olubuto ekitegeerekeka obulungi.

Okukola : Okukola Okufaayo Okunyiganyiga ku mabbali

• Omukono gwo ogwa ddyo guteeke wansi okusobola okuwanirira ate omukono gwo ogwa kkono guteeke emabega w’omutwe gwo ng’enkokola yo etunudde waggulu.
• Situla mpola omubiri gwo ogwa waggulu n’okugulu okwa kkono omulundi gumu, ng’aluubirira okukwata ku nkokola yo eya kkono okutuuka ku kugulu kwo okwa kkono.
• Kwata ekifo kino okumala akaseera, olwo wansi mpola mpola omubiri gwo ogwa waggulu n’okugulu odde wansi mu kifo we watandikira.
• Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, olwo okyuse ku ludda lwo olwa kkono okole emitendera gye gimu.

Enfatuko Okukola Okunyiganyiga ku mabbali

• **Weewale Okunyigirizibwa mu bulago:** Ensobi etera okukolebwa kwe kusika ensingo yo mu maaso mu kiseera ky’okunyiga. Kino kiyinza okuvaako okunyigirizibwa n’okulumwa. Wabula essira lisse ku kukozesa ebinywa byo ebikulu okusitula omubiri gwo. Omukono gwo gulina okuba nga guwanirira omutwe gwo, so si kugusika.
• **Entambula efugirwa:** Weewale okufubutuka mu dduyiro. Si ku bungi bw’osobola okukola, wabula engeri gy’osobola okubikola obulungi. Okutambula mpola era okufugibwa kijja kukwata ebinywa byo obulungi era kikendeeze ku bulabe bw’okufuna obuvune.
• **Okussa:** Jjukira okussa ng'oyita mu...

Okunyiganyiga ku mabbali Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okunyiganyiga ku mabbali?

Yee, abatandisi basobola ddala okukola dduyiro wa Side Crunch. Dduyiro mulungi nnyo okutunuulira ebinywa ebiserengese ku mabbali g’ekitundu ky’olubuto lwo. Wabula okufaananako ne dduyiro yenna, kikulu okutandika n’omuwendo gw’okuddiŋŋana ogw’obutebenkevu n’okwongera mpolampola ng’amaanyi geeyongera. Era kikulu nnyo okukuuma ffoomu entuufu okwewala obuvune. Singa wabaawo obutabeera bulungi oba obulumi bwonna obuwulirwa, dduyiro olina okumuyimiriza amangu ddala.

Wagamba atya akawu emirundi Okunyiganyiga ku mabbali?

• Bicycle Side Crunch y’esinga okubeera ey’amaanyi ng’okola ‘bicycle pedal motion’ ng’ogalamidde ku mugongo n’oleeta enkokola yo ku kugulu okulala.
• Swiss Ball Side Crunch erimu okukozesa omupiira gwa dduyiro okwongerako ekintu ekitali ntebenkevu, ekiyinza okuyamba okuyingiza ebinywa ebisingawo.
• Oblique V-up y’esinga okusoomoozebwa ng’ogalamira ku ludda lwo, n’okuuma amagulu go nga gagoloddwa, n’ogasitula wansi, n’ogezaako okukwata ku bigere n’emikono gyo.
• Plank Side Crunch nkyukakyuka erimu okubeera mu mbeera ya side plank n’oluvannyuma n’ogatta okugulu okw’okungulu n’enkokola.

Waakulu obulimba ebyamarga Okunyiganyiga ku mabbali?

• Russian Twists nazo zijjuliza bulungi Side Crunches kuba zombi zissa essira ku obliques, zongera amaanyi n’okukyukakyuka kw’omusingi, ekintu eky’omugaso eri entambula y’omubiri okutwalira awamu n’okutebenkera.
• Dduyiro wa Plank mulala mulungi nnyo ayamba Side Crunch kubanga wadde nga Side Crunch essira erisinga kulissa ku obliques, Plank eyamba okunyweza core yonna omuli transverse abdominis ne lower back, n’ewa balanced core workout.