Reverse Crunch okudda ku Dead Bug
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Okuva mu Reverse Crunch okudda ku Dead Bug
Reverse Crunch to Dead Bug dduyiro wa maanyi okusinga anyweza omusingi, alongoosa okutebenkera, n’okutumbula okukwatagana kw’omubiri okutwalira awamu. Kirungi nnyo eri abatandisi n’abawagizi ba fitness ey’omulembe, kuba esobola okukyusibwa okutuukagana n’emitendera egy’enjawulo egy’okukola ffiiti. Abantu bayinza okwagala okussa dduyiro ono mu nkola yaabwe okutumbula amaanyi amakulu, okulongoosa bbalansi, n’okutumbula omutindo gw’emirimu gyabwe, ekiyamba mu kukola emirimu gya buli lunaku mu ngeri ennyangu.
Okukola : Okukola Okufaayo Reverse Crunch okudda ku Dead Bug
- Fukamira amaviivi go mu kkoona lya diguli 90 ositule ebigere okuva wansi, eno y’enfo gy’otandikira ku ‘reverse crunch’.
- Engage your core era ositula ebisambi byo okuva wansi, okuleeta amaviivi go ng’oyolekera ekifuba kyo for the reverse crunch, olwo mpola mpola wansi ebisambi byo okudda mu mbeera gye watandikira.
- Okuva mu mbeera eno, gaziya omukono gwo ogwa ddyo waggulu w’omutwe gwo ate mu kiseera kye kimu ogolole okugulu kwo okwa kkono butereevu okufuluma, ng’okuuma yinsi ntono okuva wansi, eno y’embeera yo ey’ekiwuka ekifudde.
- Ddayo mu kifo w’otandikidde oddemu omutendera, ku mulundi guno ogolole omukono gwo ogwa kkono n’okugulu okwa ddyo olw’ekiwuka ekifudde. Sigala ng’okyusakyusa enjuyi okumala omuwendo gw’okuddiŋŋana gw’oyagala.
Enfatuko Okukola Reverse Crunch okudda ku Dead Bug
- Entambula efugirwa: Weewale okufubutuka mu ntambula. Bombi reverse crunch ne dead bug byetaaga okufugibwa, okutambula mu bugenderevu okusobola okukola obulungi ennyo. Okunyiga amangu amagulu oba emikono kiyinza okukuviirako obuvune era kikendeeza ku bulung’amu bwa dduyiro.
- Full Range of Motion: Bulijjo genderera okutambula mu bujjuvu. Golola amagulu n’emikono gyo mu bujjuvu mu kiseera ky’omutendera gw’ekiwuka ekifu, era leeta amaviivi go mu kifuba kyo mu kiseera ky’omutendera gw’okunyiga (reverse crunch phase). Okutambula nga kitundu kya mutima tekijja kuwa migaso gya dduyiro mu bujjuvu.
- Enkola y’okussa: Tokwata mukka ng’okola dduyiro. Ensobi etera okukolebwa kwe kwerabira okussa obulungi. Gezaako okufulumya omukka mu kiseera ky’okufuba (ng’oleeta amaviivi go mu kifuba kyo olw’okusannyalala okudda emabega oba...
Reverse Crunch okudda ku Dead Bug Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Reverse Crunch okudda ku Dead Bug?
Yee, abatandisi basobola okukola dduyiro wa Reverse Crunch to Dead Bug. Wabula kikulu okutandika mpola n’okukuuma ffoomu entuufu okwewala obuvune. Dduyiro ono mulungi nnyo eri amaanyi amakulu n’okutebenkera naye ayinza okusoomoozebwa eri abatandisi. Kiyinza okuyamba okutandika ne reverse crunch oba dead bug okwawukana okuzimba amaanyi n’okumanyiira entambula nga tonnazigatta. Nga bwe kiri ku dduyiro yenna omupya, kirungi okunoonya obulagirizi okuva eri omukugu mu kukola ffiiti okukakasa obukodyo obutuufu.
Wagamba atya akawu emirundi Reverse Crunch okudda ku Dead Bug?
- Single Leg Reverse Crunch to Dead Bug: Mu nkyukakyuka eno, mu kifo ky’okusitula amagulu gombi mu kiseera ky’okusika omuguwa, ositula okugulu okumu omulundi gumu, ekiyinza okuyamba okwawula n’okunyweza buli ludda lw’omusingi gwo kinnoomu.
- Reverse Crunch to Dead Bug with Resistance Bands: Bw’okozesa resistance bands okwetooloola ebigere oba enkizi, osobola okwongera okusika omuguwa mu dduyiro, okwongera okusoomoozebwa eri ebinywa byo eby’omusingi n’ebya wansi.
- Reverse Crunch to Dead Bug with Stability Ball: Enkyukakyuka eno erimu okuteeka omupiira ogw’okutebenkera wakati w’amagulu go mu kiseera ky’omutendera gwa reverse crunch, ekiyinza okuyamba okuyingiza ebinywa byo eby’omunda mu kisambi n’okwongera okusoomoozebwa okw’okunyweza okw’enjawulo.
- Weighted Reverse Crunch to Dead Bug: Enkyukakyuka eno erimu okukwata dumbbell oba weight plate mu ngalo zo mu kiseera ky’omutendera gwa dead bug, ekiyinza okuyamba
Waakulu obulimba ebyamarga Reverse Crunch okudda ku Dead Bug?
- Bicycle Crunches: Bicycle Crunches zijjuliza Reverse Crunch to Dead Bug nga zitunuulira obliques ne lower abs, ebibinja by’ebinywa ebifaanagana ebikwatibwako mu kiseera kya Reverse Crunch to Dead Bug, bwe kityo ne kitumbula dduyiro w’olubuto ow’enjawulo era omujjuvu.
- Russian Twists: Russian Twists esobola okuba eky’okwongerako ekinene ku nkola yo ey’okukola dduyiro ku mabbali ga Reverse Crunch to Dead Bug kubanga era zitunuulira ebinywa ebikulu naye ng’essira liteekeddwa nnyo ku binywa ebiwanvu, okuyamba okulongoosa amaanyi g’okukyusakyusa n’okutebenkeza, ekiyinza okutumbula omutindo n’... emigaso gya dduyiro wa Reverse Crunch to Dead Bug.
Ebifaananyi ez'okusobola okutandika Reverse Crunch okudda ku Dead Bug
- Dduyiro w’obuzito bw’omubiri ku kiwato
- Workout ya Reverse Crunch okudda ku Dead Bug
- Dduyiro w’okutunuulira ekiwato
- Workouts z’obuzito bw’omubiri ku abs
- Dduyiro z’okunyweza omusingi
- Enkyukakyuka mu dduyiro wa Dead Bug
- Enkola y’okukola dduyiro mu Reverse Crunch
- Dduyiro w’okuzitowa omubiri mu kiwato
- Dduyiro w’ekiwato nga tolina bikozesebwa
- Workouts ez’omulembe ez’omusingi