Okunyiganyiga kw’ekisambi

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

Okuva mu Okunyiganyiga kw’ekisambi

Groin Crunch dduyiro agenderera okunyweza ebinywa by’ekisambi eby’omunda, okutumbula okukyukakyuka n’okutumbula amaanyi g’omubiri ogwa wansi okutwalira awamu. Workout nnungi nnyo eri bannabyamizannyo, abaagazi ba fitness, oba omuntu yenna ayagala okutonnya omubiri gwe ogwa wansi n’okutumbula okutebenkera. Okussa dduyiro ono mu nkola yo kiyinza okuyamba okutumbula omutindo mu mizannyo egy’enjawulo, okutumbula okukwatagana obulungi kw’omubiri, n’okuyamba mu nkola y’okubeera omulamu obulungi.

Okukola : Okukola Okufaayo Okunyiganyiga kw’ekisambi

• Fukamira amaviivi go oteeke ebigere byo nga biwanvu wansi, nga byawukanye mu bugazi bw’ekisambi.
• Situla amagulu go osale enkizi yo eya ddyo ku kugulu kwo okwa kkono, okole ekifaananyi kya ffiga nnya n’amagulu go.
• Engage your core era ositule mpola omubiri gwo ogwa waggulu ng’oyolekera okugulu kwo, ng’ogezaako okukwata ku nkokola yo okutuuka ku kugulu okulala. Eno ye "crunch" yo.
• Wansi mpola mpola omubiri gwo gudde wansi mu kifo we watandikira, olwo oddemu dduyiro ku ludda olulala ng’okyusa amagulu.

Enfatuko Okukola Okunyiganyiga kw’ekisambi

• Ffoomu Entuufu: Ensobi esinga okukolebwa mu kukola Groin Crunch ye ffoomu enkyamu. Olina okugalamira ku mugongo ng’amaviivi gafukamidde ate ng’ebigere biwanvuye wansi. Teeka emikono gyo emabega w’omutwe, naye tosika ku bulago. Nga bw’onyiganyiga waggulu, gezaako okuleeta enkokola yo ku kugulu okulala, ate okugulu okulala ne kugololwa. Kikulu okuyingiza core yo so si kwesigama ku binywa by’ensingo oba eby’omugongo okukola omulimu.
• Entambula Efugirwa: Weewale okufubutuka mu dduyiro. Buli crunch erina okuba entambula egenderere era efugibwa. Kino tekikoma ku kukakasa nti otunuulira bulungi ebinywa by’ogenderera, naye era kikendeeza

Okunyiganyiga kw’ekisambi Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okunyiganyiga kw’ekisambi?

Yee, abatandisi basobola okukola dduyiro wa Groin Crunch, naye kikulu okumanya nti ffoomu entuufu n’obukodyo bikulu nnyo okuziyiza obuvune. Bw’oba ​​omutandisi, oyinza okwagala okutandika n’amaanyi amatono n’ogenda weeyongera mpolampola ng’ogenda weeyongera amaanyi. Ate era, bulijjo kiba kirungi okuba n’omutendesi oba omuntu alina obumanyirivu okukulungamya mu dduyiro mu kusooka.

Wagamba atya akawu emirundi Okunyiganyiga kw’ekisambi?

• The Bicycle Crunch: Mu nkyusa eno, okyusakyusa okuleeta enkokola yo ku kugulu okulala, ng’okoppa entambula y’okuvuga.
• The Vertical Leg Crunch: Ku nkyukakyuka eno, amagulu go gakuuma nga gagoloddwa waggulu mu bbanga n’ositula omubiri gwo ogwa waggulu ng’oyolekera amagulu.
• Double Crunch: Eno egatta crunch eya bulijjo ne reverse crunch, n’ositula omubiri gwo ogwa waggulu n’ogwa wansi okuva ku ttaka mu kiseera kye kimu.
• The Cross-body Crunch: Wano, oleeta enkokola yo ku kugulu okulala, ng’okola ebinywa ebiserengese wamu n’olubuto.

Waakulu obulimba ebyamarga Okunyiganyiga kw’ekisambi?

• Hip Bridges nazo zisobola okujjuliza Groin Crunches kuba zitunuulira glutes n’omugongo ogwa wansi, ne zikola workout ennungi eri omubiri ogwa wansi n’okutumbula okutebenkera okutwalira awamu.
• Ekisembayo, Side Lunges zijjuliza Groin Crunches nga zikola ebinywa bya adductor okuva mu nsonda ey’enjawulo, nga ziyamba mu maanyi okutwalira awamu n’okutambula mu kitundu ky’ekisambi n’ekisambi.