Sidɔm

• Parti ya muntu: Maatee fa daa., Bigeri.
• Empandika: Nuwolikoliya lomobwoya
• amagezi agakubya: Gluteus Maximus, Quadriceps
• amagezi ag'omusa: Adductor Magnus, Soleus

Okuwandikira ku Sidɔm

Di "Sit" ɛgzampul na wan impɔtant trenin kɔmand we dɛn kin yuz mɔ fɔ dɔg, fɔ tich dɛn disiplin, obe, ɛn fɔ pe atɛnshɔn. I fayn fɔ di wan dɛn we gɛt animal dɛn, di wan dɛn we de tren dɛn, ɛn ivin di dɔg dɛnsɛf, we de ɛp fɔ mek di pɔsin we de mɛn animal ɛn di pɔsin we de ol am gɛt rɛspɛkt. Pipul dɛn kin pik dis ɛgzampul bikɔs i nɔ jɔs de mek di dɔg biev fayn bɔt i de mek shɔ se dɛn sef, mɔ na pɔblik ples ɔ we sɔm patikyula tin dɛn nid fɔ mek i kol.

Okukubidde ku: Nkugiyigisa Sidɔm

• Put yu fut dɛn flat na grɔn, apat lɛk yu sholda, ɛn put yu an dɛn na yu ni ɔ yu shɔl.
• Smɔl smɔl, put yu bɔdi dɔŋ, bɛn na yu hip ɛn yu ni, te yu sidɔm stret wit yu bak stret ɛn yu sholda dɛn rilaks.
• Kip yu fut dɛn plant fayn fayn wan na grɔn, ɛn mek shɔ se yu ni dɛn nɔ de go pas yu fut finga dɛn.
• Hol dis pozishɔn fɔ smɔl tɛm, dɔn rayz bak smɔl smɔl fɔ tinap, kip yu bak stret ɛn yuz yu leg fɔ es yu ɔp. Ripit dis prכsεs fכ di amoun we yu want fכ rεp.

Amakulu mu kubiteekamu Sidɔm

• Yuz Yu Kɔr: Wan ɔda mistek we yu kin mek na fɔ yuz yu nɛk ɔ yu an fɔ pul yusɛf ɔp, pas fɔ ɛnjɔy yu kɔr. Fɔ avɔyd dis, krɔs yu an dɛn oba yu chɛst ɔ put dɛn biɛn yu ed we yu nɔ pul na yu nɛk. Fokus fɔ yuz yu bɛlɛ mɔsul dɛn fɔ es yu ɔp bɔdi ɔp kɔmɔt na grɔn.
• Kontrol Muvmɛnt: Nɔ rɔsh tru di sit-ap dɛn. If yu du di ɛksesaiz kwik kwik wan, dat kin mek yu nɔ fɔm fayn ɛn yu kin gɛt injury. Bifo dat, pe atɛnshɔn pan di we aw yu de muv sloslo ɛn we yu de kɔntrol.
• Fɔ blo: Mɛmba fɔ blo! Inhal as yu de put yu bɔdi dɔŋ ɛn blo as yu de es ɔp. If yu nɔ blo fayn, dat kin mek yu bɔdi strɛs we yu nɔ nid ɛn i kin mek yu nɔ ebul fɔ blo fayn

Sidɔm Ebitala by'omuyigiriza

Mwebale kuteekamu Sidɔm?

Yɛs, di wan dɛn we de bigin fɔ du di sidɔm ɛgzampul kin rili du. Na wan besik ɛksesaiz we dɛn kin yuz bɔku tɛm fɔ du yoga, pilates, ɔ jenɛral fitnɛs rutin. I min se yu fɔ sidɔm na grɔn wit yu leg dɛn stret bifo yu, dɔn yu de ledɔm bifo saful wan fɔ strɛch yu hamstring dɛn ɛn yu bak we de dɔŋ. I impɔtant fɔ kip yu bak stret ɛn nɔ fɔ push tumɔs - fleksibiliti go kam wit tɛm. Jɔs lɛk ɛni ɛksesaiz, if yu fil pen, yu fɔ stɔp wantɛm wantɛm ɛn tɔk to pɔsin we sabi bɔt wɛlbɔdi biznɛs.

Ki kitiibwa eby'okukozesa omuntu Sidɔm?

• Duya, mek yusɛf fil fayn.
• Una fɔ rɛst, duya.
• Fil fri fɔ setul.
• Duya fɔ pak yusɛf.

Eby'okukozesa omulungi okugabana n'eby'omanyi Sidɔm?

• Rɔshian Twist: Rɔshian twist de wok di oblique mɔsul dɛm, we bɔku tɛm dɛn nɔ kin tek tɛm wit we dɛn de sidɔm. dis εksεsayz de εp fכ impruv di כvala trεnk εn difinishכn fכ di bכdi rijyכn, we de εnhans di ifekt dεm fכ sit-ap.
• Leg rayz: di leg rayz de kompliment sit-ap bay we i de target di lכw bכdi mכsul dεm, we kin at fכ εngage we yu de sit-ap. bay we yu wok di lכw abs, yu kin achy mכr balans kכr wokaut.