Omukono Omuwanvu Crunch
Empaawo y'ensomero
Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu Omukono Omuwanvu Crunch
Long Arm Crunch dduyiro akola nnyo ng’atunuulira ebinywa by’olubuto, okutumbula amaanyi g’omusingi n’okutebenkera. Esaanira abatandisi n’abawagizi ba fitness ey’omulembe, ekuwa enkyukakyuka esinga okusoomoozebwa ku crunch ey’ekinnansi. Nga bayingiza dduyiro ono mu nkola yaabwe, abantu ssekinnoomu basobola okutumbula ennyonyola y’ebinywa by’olubuto, okutumbula amaanyi g’omubiri okutwalira awamu, n’okulongoosa enyimirira yaabwe n’okutebenkeza.
Okukola : Okukola Okufaayo Omukono Omuwanvu Crunch
- Golola emikono gyo butereevu emabega w’omutwe gwo gibeere nga gikwatagana n’omubiri gwo, ng’okwata emikono gyo oba ng’okwata obuzito obutono.
- Engage your core era ositula omubiri gwo ogwa waggulu okuva wansi, emikono gyo nga gigoloddwa era nga giri kumpi n’amatu go.
- Wekka mpola mpola odde wansi mu kifo w’otandikidde, ng’emikono gyo gikuume mu mbeera y’emu bw’ogeraageranya n’omubiri gwo.
- Ddamu ekikolwa kino okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti entambula zo zifugibwa era ng’omusingi gwo gukwatibwako mu kiseera kyonna.
Enfatuko Okukola Omukono Omuwanvu Crunch
- **Engage Your Core**: Nga bw'okola dduyiro, kakasa nti okwata ebinywa by'olubuto. Kino kijja kulaba ng’okwata ebinywa ebituufu n’otossa buzibu obuteetaagisa ku bulago oba ku mugongo. Ensobi etera okukolebwa kwe kukozesa ensingo oba omugongo okwesika waggulu, okusinga ebinywa byo ebikulu.
- **Controlled Movement**: Bw’oba ositula omubiri gwo ogwa waggulu, kakasa nti okikola mu mpola era nga ofugibwa. Weewale okuwuubaala oba okukozesa amaanyi (momentum) okwesitula, kuba kino kiyinza okukuviirako obuvune. Mu ngeri y’emu, wekka wansi oddeyo wansi mu kifo w’otandikidde mu ngeri ey’empola era efugibwa.
Omukono Omuwanvu Crunch Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Omukono Omuwanvu Crunch?
Yee, abatandisi basobola okukola dduyiro wa Long Arm Crunch. Dduyiro munene nnyo mu kunyweza ebinywa by’olubuto. Wabula kikulu okugikola obulungi okwewala okunyigirizibwa oba okulumwa. Laba engeri y'okukikola: 1. Gaala ku mugongo ku kitanda. Golola emikono gyo butereevu emabega w’omutwe gwo. 2. Ng’okuuma emikono gyo okumpi n’amatu go, kwata abs zo okusitula ebibegabega byo okuva wansi. 3. Wansi omugongo wansi okumaliriza rep emu. Jjukira okukuuma entambula zo nga zigenda mpola era nga zifugibwa, era weewale okukozesa ensingo oba ebibegabega okwesika waggulu. Tandika ne reps ntono ogende mpolampola nga bw’ogenda weeyongera amaanyi. Bulijjo kirungi okwebuuza ku mukugu mu kukola ffiiti bw’oba tokakasa ffoomu entuufu.
Wagamba atya akawu emirundi Omukono Omuwanvu Crunch?
- Vertical Leg Crunch y’engeri endala gy’ogalamira ku mugongo ng’amagulu go gagoloddwa waggulu, olwo n’okola ‘crunch motion’.
- Mu Reverse Crunch, ogalamira ku mugongo n’ositula ebisambi okuva wansi ng’onyiga amaviivi ng’oyolekera ekifuba, mu kifo ky’okusitula omubiri gwo ogwa waggulu.
- Double Crunch egatta Long Arm Crunch ne reverse crunch, n’esitula omubiri gwo ogwa waggulu n’amagulu okuva wansi omulundi gumu.
- Stability Ball Crunch nkyukakyuka mw’okola Long Arm Crunch ng’ate otebenkeza ku mupiira ogw’okutebenkera, ogukwata ebinywa byo ebikulu n’okusingawo.
Waakulu obulimba ebyamarga Omukono Omuwanvu Crunch?
- Leg Raises era ejjuliza Long Arm Crunches kuba essira liteekebwa ku binywa by’olubuto ebya wansi, ebitera okusuulibwa mu dduyiro w’ekinnansi ow’okunyiga.
- Embaawo zijjuliza nnyo Long Arm Crunches nga zikwatagana n’omusingi gwonna, okulongoosa okutwalira awamu okutebenkera n’amaanyi, ekiyinza okutumbula obulungi bw’entambula ya crunch mu Long Arm Crunch.
Ebifaananyi ez'okusobola okutandika Omukono Omuwanvu Crunch
- Workout ya Long Arm Crunch
- Dduyiro w’obuzito bw’omubiri ku kiwato
- Dduyiro w’okutunuulira ekiwato
- Enkola ya Long Arm Crunch
- Workout y'obuzito bw'omubiri mu kiwato
- Dduyiro wa Long Arm Crunch awaka
- Tewali dduyiro wa bikozesebwa mu kiwato
- Long Arm Crunch okusobola okubumba ekiwato
- Obuzito bw’omubiri crunches ku kiwato
- Dduyiro wa Long Arm Crunch ebikwata ku nsonga eno mu bujjuvu