Alternate Okugalamira Wansi Okusitula Amagulu

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

Okuva mu Alternate Okugalamira Wansi Okusitula Amagulu

Dduyiro wa Alternate Lying Floor Leg Raise dduyiro wa mugaso ng’okusinga atunuulira ebinywa by’olubuto ebya wansi n’ebiwujjo by’ekisambi, okuyamba okunyweza omusingi n’okulongoosa bbalansi. Dduyiro ono asaanira abatandisi n’abaagazi ba fitness ey’omulembe kuba asobola bulungi okukyusibwa okutuukagana n’amaanyi g’omuntu kinnoomu. Abantu ssekinnoomu bayinza okwagala okussa dduyiro ono mu nkola yaabwe okutumbula okutebenkera kw’omusingi, okulongoosa enyimirira, n’okuyamba mu ntambula za buli lunaku oba emizannyo emirala.

Okukola : Okukola Okufaayo Alternate Okugalamira Wansi Okusitula Amagulu

• Situla okugulu okumu okuva ku ttaka ng’okuuma nga kigoloddwa okutuusa lwe kikola enkoona ya diguli 90 n’omubiri gwo.
• Kwata embeera eno okumala sekondi ntono, olwo mpola mpola wansi okugulu kwo odde wansi wansi.
• Ddamu entambula y’emu n’okugulu kwo okulala, ng’omugongo gwo ogwa wansi gunywezeddwa wansi mu dduyiro yenna.
• Weeyongere okukyukakyuka wakati w’amagulu gombi okumala omuwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti entambula zo zifugibwa era nga zigenderere.

Enfatuko Okukola Alternate Okugalamira Wansi Okusitula Amagulu

• Entambula efugirwa: Bw’oba ​​ositula ekigere kyo, kikole mpola era nga ofugibwa. Weewale ensobi eya bulijjo ey’okukozesa ‘momentum’ okusitula okugulu, kuba kino kiyinza okukuleetera okunyigirizibwa mu mugongo ogwa wansi n’okukendeeza ku bulung’amu bwa dduyiro ku binywa by’olubuto lwo.
• Kuuma omugongo gwo ogwa wansi nga gunywezeddwa wansi: Ensobi etera okukolebwa kwe kukuba omugongo ogwa wansi okuva wansi ekiyinza okuvaako omugongo okulumwa n’okulumwa. Okwewala kino, kuuma omugongo gwo ogwa wansi ng’onyiga bulungi wansi mu kiseera kyonna ky’otambula. Kino osobola okukituukako ng’oyingiza omusingi gwo n’okuba ekifaananyi ng’ogezaako okunyiga olubuto lwo wansi wansi.
• Full Range of Motion: Kakasa nti okozesa full range of motion ng’okka okugulu kwo okutuuka wala

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. Dduyiro mulungi nnyo okukola ku binywa by’olubuto ebya wansi. Wabula balina okutandika mpola n’okukuuma ffoomu entuufu okwewala obuvune. Singa bafuna obuzibu oba obulumi bwonna, balina okuyimirira amangu ddala ne beebuuza ku mukugu mu by’okukola ffiiti.

Wagamba atya akawu emirundi Alternate Okugalamira Wansi Okusitula Amagulu?

• Double Leg Floor Raise: Mu kifo ky’okukyusakyusa amagulu, ositula amagulu gombi omulundi gumu, ekyongera okusoomoozebwa eri ebinywa byo ebikulu.
• Weighted Leg Floor Raise: Mu nkyukakyuka eno, oyambala obuzito bw’enkizi oba okwata dumbbell wakati w’ebigere byo, n’oyongera okuziyiza okufuula dduyiro ono okusoomoozebwa.
• Bent-Knee Floor Raise: Mu kifo ky’okukuuma amagulu go nga gagoloddwa, ofukamira amaviivi ng’ositula amagulu. Kino kiyinza okukwanguyira ku mugongo gwo ogwa wansi.
• Elevated Lying Floor Leg Raise: Enkyukakyuka eno erimu okukola dduyiro ku katebe akaserengese oba ng’ebisambi byo biwanvuye ku bulooka oba ku ddaala, ekyongera ku buwanvu bw’okutambula n’okusoomoozebwa eri ebinywa byo ebikulu.

Waakulu obulimba ebyamarga Alternate Okugalamira Wansi Okusitula Amagulu?

• Bicycle Crunches: Zino zikola rectus abdominis ne obliques, okufaananako ne Alternate Lying Floor Leg Raises, bwe kityo ne byongera amaanyi g’olubuto okutwalira awamu n’okugumiikiriza.
• Russian Twists: Dduyiro ono ajjuliza Alternate Lying Floor Leg Raises nga atunuulira obliques ne transverse abdominis, bwe kityo kiyamba okulongoosa amaanyi g’okukyusakyusa n’okutebenkera, ekintu eky’omugaso eri emirimu egy’enjawulo egya buli lunaku n’emizannyo.