Okuzitowa Amagulu Okugaziya Crunch

• Omusangwa w'ekifo: Bubandebuggezi
• Ekitundu: Ekifo eky'okuzimba empandika.
• Ekinaku eky'olwayo: Rectus Abdominis
• Ekinaku eky'enna: , Adductor Longus, Iliopsoas, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae

Okuva mu Okuzitowa Amagulu Okugaziya Crunch

Weighted Leg Extension Crunch dduyiro wa maanyi ng’okusinga atunuulira ebinywa ebikulu, okutumbula amaanyi g’olubuto n’okutebenkera. Kirungi nnyo eri abawagizi ba fitness ku ddaala erya wakati oba waggulu, egatta emigaso gy’okugaziya amagulu n’okunyiganyiga okusobola okuwa dduyiro ow’enjawulo. Abantu ssekinnoomu bayinza okwagala okussa dduyiro ono mu nkola yaabwe okulongoosa amaanyi gaabwe ag’omusingi, okutumbula okunnyonnyola ebinywa, n’okutumbula okukwatagana n’okutebenkeza kw’omubiri okutwalira awamu.

Okukola : Okukola Okufaayo Okuzitowa Amagulu Okugaziya Crunch

• Weesigamye emabega katono, ng’omugongo gukuume nga gugoloddwa, era ositule amagulu go okuva ku ttaka okutuuka ku kkoona lya diguli 45, eno y’enfo gy’otandikira.
• Kati, kwata core yo era mu kiseera kye kimu osika amaviivi go ng’oyolekera ekifuba kyo era oserengese omubiri gwo ng’ogwolekera amaviivi go, ng’okakasa nti obuzito bukuuma kumpi n’ekifuba kyo.
• Yimirirako waggulu ku ntambula, olwo ogolole mpola amagulu go okudda mu kifo we watandikira ng’ogalamira omubiri gwo emabega.
• Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti omusingi gwo gunyweredde mu dduyiro yenna.

Enfatuko Okukola Okuzitowa Amagulu Okugaziya Crunch

• Entambula efugirwa: Golola amagulu go mu maaso go, ng’omusingi gwo gukuumye. Essira lisse ku kukozesa ebitundu byo ebina okusika obuzito, so si bigere byo. Oluvannyuma, wansi mpola obuzito budde wansi. Weewale ensobi eya bulijjo ey’okukozesa ‘momentum’ okusitula obuzito, ekiyinza okuvaako obuvune. Mu kifo ky’ekyo, fuga entambula eyo mu kkubo ng’olinnya n’okukka okusobola okutumbula okukwatagana kw’ebinywa.
• Obuzito obutuufu: Londa obuzito obusomooza naye nga busobola okuddukanyizibwa. Olina okusobola okumaliriza set yo ne ffoomu ennungi. Okukozesa obuzito obuzitowa ennyo kiyinza okuvaako ffoomu etali ntuufu n’okufuna obuvune.
• Okukwatagana kw’Ebirowoozo n’Ebinywa: Essira lisse ku binywa by’okola mu kiseera kino

Okuzitowa Amagulu Okugaziya Crunch Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okuzitowa Amagulu Okugaziya Crunch?

Yee, abatandisi basobola okukola dduyiro wa Weighted Leg Extension Crunch, naye balina okutandika n’obuzito obutono oba wadde obutazitowa n’akatono. Dduyiro ono atunuulira ebinywa by’olubuto era asobola okuyamba okulongoosa amaanyi g’omusingi. Wabula kikulu okukozesa ffoomu entuufu okwewala obuvune. Singa omutandisi aba teyeekakasa ngeri ya kukola dduyiro ono, alina okunoonya obulagirizi okuva eri omukugu mu kukola dduyiro.

Wagamba atya akawu emirundi Okuzitowa Amagulu Okugaziya Crunch?

• Lateral Leg Extension Crunch yeetaaga okugalamira ku ludda lwo n’ositula ekigere kyo eky’okungulu, n’okigaziya ebweru, ate mu kiseera kye kimu n’onyiga omubiri gwo ogwa waggulu ng’oyolekera okugulu kwo okusitula.
• Reverse Leg Extension Crunch ekolebwa nga ogalamira ku lubuto, n’ositula amagulu go okuva ku ttaka, n’ogaziya ebweru ate mu kiseera kye kimu n’ositula ekifuba okuva ku ttaka.
• Seated Leg Extension Crunch kizingiramu okutuula ku ntebe oba ku katebe, n’ogolola okugulu okumu omulundi gumu butereevu mu maaso go, n’okwesigamira omubiri gwo ogwa waggulu ng’oyolekera okugulu kwo.
• Supine Leg Extension Crunch yeetaaga okugalamira ku mugongo, okusitula amagulu gombi okuva ku ttaka, n’okugaziya ebweru ng’onyiga omubiri gwo ogwa waggulu ng’oyolekera amaviivi.

Waakulu obulimba ebyamarga Okuzitowa Amagulu Okugaziya Crunch?

• Amawuggwe era gakolagana ne Weighted Leg Extension Crunches kuba okusinga essira liteekebwa ku kunyweza ebitundu by’amagulu ebina, ebinywa by’omugongo, n’ebinywa by’amagulu, bwe bityo ne binyweza ebinywa by’amagulu okutwalira awamu ne bbalansi.
• Dduyiro wa Plank ye dduyiro omulala omulungi ow’okujjuliza kuba takoma ku kunyweza musingi nga Weighted Leg Extension Crunches, wabula alongoosa n’okutebenkera n’okuyimirira nga bino byetaagisa okukola dduyiro yenna ow’amagulu mu ngeri ennungi.