Okutudde Alternate Crunch

• Omusangwa w'ekifo: Ebisenteza., Bubandebuggezi
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Iliopsoas, Rectus Abdominis
• Ekinaku eky'enna: Quadriceps, Sartorius, Tensor Fasciae Latae

Okuva mu Okutudde Alternate Crunch

Dduyiro wa Seated Alternate Crunch dduyiro w’olubuto agenderera ayamba okunyweza n’okutonnya ebinywa ebikulu, okutumbula okutebenkera okutwalira awamu n’okuyimirira. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku ba waggulu, kuba esobola bulungi okukyusibwa okutuukagana n’obusobozi bw’omuntu. Abantu bayinza okusalawo okussa dduyiro ono mu nkola yaabwe kuba asobola okuyamba mu kwongera omutindo gw’emizannyo, okukendeeza ku bulumi mu mugongo ogwa wansi, n’okusobola okulongoosa bbalansi n’okukwatagana.

Okukola : Okukola Okufaayo Okutudde Alternate Crunch

• Engage your core era ositule okugulu kwo okwa ddyo okwolekera ekifuba kyo ate mu kiseera kye kimu n’okyusa omubiri gwo ogwa waggulu okudda ku ddyo, olwo enkokola yo eya kkono n’ejja ng’oyolekera okugulu kwo okwa ddyo.
• Ddayo mu mbeera gy’otandikiddemu oddemu entambula ku ludda olulala, ng’ositula okugulu kwo okwa kkono ng’oyolekera ekifuba kyo n’okyusa omubiri gwo ogwa waggulu okudda ku kkono.
• Kakasa nti omugongo gwo gugoloddwa ate nga n’omusingi gwo gukwatibwako mu dduyiro yenna.
• Ddamu entambula eno ey’okukyusakyusa ku muwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Okutudde Alternate Crunch

• Entambula ezifugibwa: Situla okugulu okumu ng’oyolekera ekifuba kyo ng’okyusakyusa omubiri gwo okuleeta enkokola yo ey’ekikontana ng’oyolekera okugulu okusituddwa. Kakasa nti entambula eno ogikola mu ngeri efugibwa, nga towuguka oba okufubutuka. Okutambula amangu oba nga tofugibwa kiyinza okuvaako omuntu okufuna obuvune n’okukendeeza ku bulung’amu bwa dduyiro.
• Engage Your Core: Dduyiro ono essira liteekebwa ku binywa by’olubuto lwo. Kakasa nti oyingiza omusingi gwo mu dduyiro yenna. Weewale okusika mu bulago oba okukozesa emikono gyo okusobola okusitula amaanyi, kuba kino kiyinza okukuleetera okunyigirizibwa n’okulumwa.
• Fuuwa: Jjukira okussa mu dduyiro yenna. Fuuwa omukka nga bw’ositula okugulu kwo n’okyusakyusa omubiri gwo, n’ossa

Okutudde Alternate Crunch Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okutudde Alternate Crunch?

Yee, abatandisi basobola okukola dduyiro wa Seated Alternate Crunch. Wabula kikulu okutandika mpola n’okussa essira ku kukuuma ffoomu entuufu okwewala obuvune. Bw’oba ​​mupya mu dduyiro, oyinza okwagala okutandika ne dduyiro omunyangu n’okola okutuuka ku Seated Alternate Crunch. Bulijjo jjukira okubuguma nga tonnatandika nkola yonna ya dduyiro era n’otonnya oluvannyuma lw’okukola dduyiro.

Wagamba atya akawu emirundi Okutudde Alternate Crunch?

• Seated Russian Twist y’enkyukakyuka endala mw’otuula wansi ng’amaviivi go gafukamidde, n’osika abs zo okutuuka ku mugongo, n’onyiga omubiri gwo ku buli ludda, ng’okozesa omupiira gw’eddagala oba dumbbell okwongera okuziyiza.
• Seated Leg Lift Crunch kizingiramu okutuula ku mabbali g’entebe, n’ositula okugulu okumu omulundi gumu ng’ogalamira emabega katono, n’oluvannyuma n’onyiga ennyindo ng’oleeta okugulu kwo ng’otunudde mu kifuba.
• Seated Oblique Crunch nkyukakyuka mw’ossa essira ku binywa ebiserengese ng’onyiganyiga omubiri gwo n’oleeta enkokola yo ng’oyolekera okugulu okulala ng’otudde.
• Seated Stability Ball Crunch y’enkyukakyuka endala mw’otuula ku mupiira ogw’okutebenkera ng’ebigere byo bipapajjo wansi, n’olyoka weesigama emabega n’okola crunch, ng’okozesa...

Waakulu obulimba ebyamarga Okutudde Alternate Crunch?

• Russian Twists ye dduyiro omulala omulungi ennyo ow’okujjuliza kubanga okufaananako ne Seated Alternate Crunches, zitunuulira ekitundu kyonna eky’olubuto, naye era zikwata ebinywa by’omugongo ogwa wansi n’ekisambi, ne ziwa dduyiro ow’omusingi omujjuvu.
• Embaawo za mugaso okugatta ku nkola yonna ey’okukola dduyiro w’olubuto omuli n’ezo ezirimu Seated Alternate Crunches, kuba tezikoma ku kunyweza musingi wabula ziyamba n’okutumbula okutebenkera n’okuyimirira, ebyetaagisa okukola Seated Alternate Crunches mu butuufu.