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Omukono Omuwanvu Crunch

Empaawo y'ensomero

Omusangwa w'ekifoBubandebuggezi
EkitunduOmwendo mw'ebikolwa.
Ekinaku eky'olwayoRectus Abdominis
Ekinaku eky'ennaObliques
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Omukono Omuwanvu Crunch

Long Arm Crunch dduyiro wa musingi akola nnyo ng’atunuulira n’okunyweza ebinywa by’olubuto, okutumbula okutebenkera n’okulongoosa enyimirira. Kirungi nnyo eri abatandisi n’abawagizi ba fitness ey’omulembe olw’okukola ebintu bingi n’obuzibu obutereezebwa okusinziira ku ngeri omukono gye guteekebwamu. Abantu balina okussa dduyiro ono mu nkola zaabwe okutumbula amaanyi g’omusingi, okuwagira makanika w’omubiri omulungi, n’okuyamba mu kuziyiza obuvune.

Okukola : Okukola Okufaayo Omukono Omuwanvu Crunch

  • Amagulu go gakuume nga gafukamidde ku maviivi ng’ebigere byo binywevu ku ttaka, okukakasa nti gaawukana bulungi.
  • Yingiza ebinywa by’olubuto ng’ositula omubiri gwo ogwa waggulu okuva ku ttaka, ng’otuuka ku mikono gyo ng’oyolekera amaviivi go, naye gikuume nga gigolokofu era nga gikwatagana n’ettaka.
  • Wansi mpola mpola omubiri gwo gudde wansi mu kifo we watandikira, ng’okuuma obuyinza era tokkiriza bibegabega byo kukwata mu bujjuvu ku mat nga tonnatandika kuddiŋŋana kuddako.
  • Ddamu dduyiro ono okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti entambula zo zikuuma mpola era nga zifugibwa, era ng’omusingi gwo gukwatibwako mu dduyiro yenna.

Enfatuko Okukola Omukono Omuwanvu Crunch

  • Entambula Efugirwa: Weewale okufubutuka mu ntambula. Mu kifo ky’ekyo, dduyiro oyo kola mpola era ng’ofuga. Kino kijja kuyamba okuyingiza obulungi ebinywa byo ebikulu n’okukendeeza ku bulabe bw’okufuna obuvune.
  • Okussa: Jjukira okussa ng’okka omubiri gwo n’okussa ng’onyiganyiga. Kino kijja kuyamba okuyingiza obulungi ebinywa byo ebikulu era kiyinza okwanguyiza okukola dduyiro.
  • Weewale okukuba omugongo: Kikulu okukuuma omugongo ogwa wansi nga guwanvuye ku ttaka mu dduyiro yenna. Okukuba omugongo kiyinza okukuteeka akazito ku mugongo era kiyinza okukendeeza ku bulung’amu bwa dduyiro.

Omukono Omuwanvu Crunch Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Omukono Omuwanvu Crunch?

Yee, abatandisi basobola okukola dduyiro wa Long Arm Crunch. Dduyiro mulungi nnyo mu kutunuulira ebinywa by’olubuto. Wabula nga bwe kiri ku dduyiro yenna, kikulu okutandika n’amaanyi amatono n’ogenda weeyongera mpolampola ng’amaanyi go n’okugumiikiriza bigenda bitereera. Era kyetaagisa okukuuma ffoomu entuufu okutangira obuvune. Bw’oba ​​tokakasa, lowooza ku ky’okunoonya amagezi okuva eri omukugu mu by’okukola ffiiti.

Wagamba atya akawu emirundi Omukono Omuwanvu Crunch?

  • Bicycle Crunch: Mu nkyukakyuka eno, ogalamira ku mugongo, n’ositula ebibegabega byo wansi, n’okyusakyusa okuleeta buli kugulu ku nkokola endala, ng’okoppa entambula y’obugaali.
  • Vertical Leg Crunch: Ku dduyiro ono, galamira ku mugongo ng’amagulu go gagoloddwa waggulu mu bbanga, olwo ositule omubiri gwo ng’oyolekera ebisambi ng’amagulu go gasibye.
  • Double Crunch: Enkyukakyuka eno egatta crunch ey’ekinnansi n’eya reverse crunch. Bw’oba ​​ogalamidde ku mugongo, ositula omubiri gwo ogwa waggulu n’amagulu gombi okuva ku ttaka, n’ogatta amaviivi n’ebikoona.
  • Twisting Crunch: Kino kizingiramu okukola crunch eya bulijjo naye nga waggulu waliwo twist okukola ebinywa ebiserengese. Mu kifo ky’okusitula butereevu waggulu, ositula n’okyusakyusa omubiri gwo ogwa waggulu okudda ku njuyi ezikyukakyuka.

Waakulu obulimba ebyamarga Omukono Omuwanvu Crunch?

  • Embaawo era zijjuliza Long Arm Crunches kuba ziyamba okunyweza core yonna, omuli transverse abdominis nga kino kinywa kya deep core ekiyamba mu kutebenkera, okuyimirira n’amaanyi okutwalira awamu.
  • Reverse Crunches ye ndala enkulu ejjuliza Long Arm Crunches kubanga okusinga zitunuulira ebinywa by’olubuto ebya wansi, ekigerageranya okussa essira ku abs eza waggulu mu Long Arm Crunches.

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 mu kiwato mu buzito bw’omubiri
  • Okunyweza ekiwato nga okozesa Long Arm Crunch
  • Long Arm Crunch okusobola okufuna amaanyi g’omusingi
  • Dduyiro wa Long Arm Crunch ow’obuzito bw’omubiri
  • Dduyiro w’okugonza ekiwato
  • Enkola ya Long Arm Crunch