Alternate Okugalamira Wansi Okusitula Amagulu

• Omusangwa w'ekifo: Bubandebuggezi
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Rectus Abdominis
• Ekinaku eky'enna: , Adductor Longus, Iliopsoas, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Okuva mu Alternate Okugalamira Wansi Okusitula Amagulu

Alternate Lying Floor Leg Raise ye dduyiro ow’amaanyi ng’okusinga atunuulira ebinywa ebikulu naddala eby’omugongo ogwa wansi ate ng’akwata n’ebinywa ebinyiga ekisambi. Workout nnungi nnyo eri abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku ba waggulu, kuba esobola okukyusibwa okusinziira ku maanyi g’omuntu kinnoomu n’okukyukakyuka. Abantu bandyagadde okukola dduyiro ono okutumbula amaanyi gaabwe ag’omusingi, okutumbula okutebenkera, okutumbula enyimirira ennungi, n’okusobola okukendeeza ku bulumi bw’omugongo ogwa wansi.

Okukola : Okukola Okufaayo Alternate Okugalamira Wansi Okusitula Amagulu

• Ng’okuuma omugongo gwo ogwa wansi ng’onyigiddwa wansi, situla mpola okugulu kwo okwa ddyo okuva ku ttaka okutuusa lwe kinaabeera nga kyesimbye ku mubiri gwo.
• Kwata embeera eno okumala sekondi ntono, ng’okuuma ebinywa by’olubuto nga bikwatagana ate ng’okugulu kwo kugoloddwa nga bwe kisoboka.
• Wansi mpola okugulu kwo okwa ddyo oddeyo wansi mu kifo we watandikira.
• Ddamu enkola y’emu n’okugulu kwo okwa kkono, ng’okyusakyusa wakati w’amagulu okumala omuwendo gw’okuddamu gw’oyagala.

Enfatuko Okukola Alternate Okugalamira Wansi Okusitula Amagulu

• Entambula ezifugibwa: Situla okugulu okumu okuva wansi mu ngeri efugibwa okutuusa lwe kikola enkoona ya diguli 90 n’omubiri gwo. Ekigere ekirala kikuume nga kigolokofu era nga kipapajjo wansi. Entambula gy’ekoma mpola era ng’efugibwa, dduyiro gy’akoma okukola obulungi. Weewale okufubutuka okutambula oba okukozesa amaanyi okusitula ekigere kuba kino kikendeeza ku bulung’amu bwa dduyiro n’okwongera ku bulabe bw’okufuna obuvune.
• Engage your Core: Nga bw’ositula ekigere kyo, kwata ebinywa byo eby’omusingi. Kino tekikoma ku kuyamba kutebenkeza mubiri gwo wabula n’okukakasa nti okola ebinywa ebituufu. Weewale okwesigama ku binywa by’amagulu byokka okukola okusitula.
• Okussa:

Alternate Okugalamira Wansi Okusitula Amagulu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Alternate Okugalamira Wansi Okusitula Amagulu?

Yee, abatandisi basobola okukola dduyiro wa Alternate Lying Floor Leg Raise. Wabula kikulu okutandika mpola n’okukakasa ffoomu entuufu okwewala obuvune. Era kirungi okutandika n’okuddiŋŋana okutono n’okwongera mpolampola ng’amaanyi n’okugumiikiriza bitereera. Nga bwe kiri ku dduyiro yenna omupya, kirungi okwebuuza ku mukugu mu by’omubiri oba omusawo w’omubiri okukakasa nti akolebwa bulungi.

Wagamba atya akawu emirundi Alternate Okugalamira Wansi Okusitula Amagulu?

• Bent-Knee Alternate Lying Floor Leg Raise: Mu kifo ky’okukuuma amagulu go nga gagoloddwa, ofukamira amaviivi go mu kkoona lya diguli 90, ekiyinza okwanguyiza abatandisi oba abalina ensonga z’omugongo ogwa wansi.
• Elevated Alternate Lying Floor Leg Raise: Enkyukakyuka eno ekolebwa ng’ebisambi byo biwanvuye katono ku pulatifomu oba ku katebe, okwongera ku buwanvu bw’okutambula n’okutunuulira ennyo abs zo eza wansi.
• Alternate Lying Floor Leg Raise with Hip Thrust: Oluvannyuma lw’okusitula okugulu okumu, ssika ebisambi byo okuva wansi mu ngeri y’okusika, ng’okwata abs zo eza wansi ne glutes.
• Alternate Lying Floor Leg Raise with Ankle Weights: Enkyukakyuka eno erimu okwambala obuzito bw’enkizi ng’okola dduyiro, okwongera okuziyiza n’okufuula dduyiro okusoomoozebwa.

Waakulu obulimba ebyamarga Alternate Okugalamira Wansi Okusitula Amagulu?

• Bicycle Crunches ye dduyiro omulala omulungi ennyo akwatagana ne Alternate Lying Floor Leg Raises kubanga ekola ebinywa by’olubuto ebya waggulu n’ebya wansi, okutumbula amaanyi g’omusingi okutwalira awamu n’okugumiikiriza.
• Russian Twists era esobola okujjuliza Alternate Lying Floor Leg Raises nga etunuulira obliques, bwe kityo ne kiwa workout esingawo okujjuvu eri ekitundu kyonna eky’omusingi.