Crunch ya kushuka

Learn how to do Crunch ya kushuka with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4 Abs Deep CoreObliques Bench

Crunch ya kushuka is a Bench exercise that primarily targets the Abs, with secondary activation of the Deep Core, Obliques. It has a MET value of 4, meaning a 70kg person burns approximately 140 calories in a 30-minute session..

How to Do Crunch ya kushuka

A core exercise performed on a decline bench to target the abdominal muscles with increased resistance from gravity.


💡 Instructions:


  • Lie down on a decline bench with your feet secured under the pads.

  • Place your hands behind your head or crossed over your chest.

  • Engage your core and lift your upper body towards your knees.

  • Exhale as you contract your abs at the top of the movement.

  • Slowly lower your upper body back to the starting position while inhaling.


⚠️ Common mistakes:


  • Pulling on the neck with the hands.

  • Using momentum instead of core engagement.

  • Incomplete range of motion.

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Muscles Worked by Crunch ya kushuka

Primary Abs
Secondary
Deep CoreObliques

Equipment

  • Bench

Calories Burned Doing Crunch ya kushuka

Calorie Calculator

MET 4
Estimated burn
140 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Crunch ya kushuka

Type
Bench exercise
Primary muscle
Abs
Secondary muscles
Deep Core, Obliques
MET value
4
Calories (30 min, 70kg)
≈ 140 cal
Video quality
4K with male and female demonstrations

FAQ: Crunch ya kushuka

What muscles does Crunch ya kushuka work?

Crunch ya kushuka primarily targets the Abs, with secondary engagement of the Deep Core, Obliques.

How do you do Crunch ya kushuka correctly?

A core exercise performed on a decline bench to target the abdominal muscles with increased resistance from gravity. 💡 Instructions: Lie down on a decli

Is Crunch ya kushuka good for beginners?

Crunch ya kushuka has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for Crunch ya kushuka?

Crunch ya kushuka requires: Bench.

What are the benefits of Crunch ya kushuka?

Crunch ya kushuka strengthens the Abs, engages the Deep Core and Obliques.

What exercises are similar to Crunch ya kushuka?

Similar exercises to Crunch ya kushuka include Kutambaa kama dubu, Kutambaa kama dubu – Magoti ya chini, Crunch ya baiskeli, Bird Dog – Kiwiko hadi Goti.

Is Crunch ya kushuka better than Kutambaa kama dubu?

Both Crunch ya kushuka and Kutambaa kama dubu target the Abs. Choose based on your available equipment and training goals.

Alternative Exercises

Kutambaa kama dubu
MET 6.5

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Crunch ya baiskeli
MET 3.5

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Bird Dog – Kiwiko hadi Goti
MET 3

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Kugusa vidole vya krabu
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Kugusa vidole vya krabu

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