Band hip adduction

• Omusangwa w'ekifo: Ebisenteza.
• Ekitundu: Band Kitegeere eky'ettaka eraa pickup.
• Ekinaku eky'olwayo: Adductor Longus, Adductor Magnus
• Ekinaku eky'enna: Gracilis, Pectineous

Okuva mu Band hip adduction

Band Hip Adduction dduyiro wa mubiri ogwa wansi ng’okusinga atunuulira ebinywa by’ekisambi eby’omunda, n’ayamba okubinyweza n’okubitonnya. Dduyiro ono mulungi nnyo eri bannabyamizannyo, abaagala ennyo okukola emirimu gy’omubiri, oba omuntu yenna ayagala okulongoosa amaanyi g’omubiri gwe ogwa wansi, okutebenkera n’okukyukakyuka. Okuyingiza Band Hip Addion mu nkola yo ey’okukola dduyiro kiyinza okutumbula omutindo gwo ogw’emizannyo okutwalira awamu, okuyamba mu kuziyiza obuvune, n’okuyamba mu nkola ya fitness enzijuvu.

Okukola : Okukola Okufaayo Band hip adduction

• Yimirira ku mabbali okutuuka ku kifo w’ossa ennanga era osibe enkomerero endala eya bbandi ku kisambi kyo ekisinga okumpi.
• Nga ebigere byo byawukanye mu bugazi bw’ekisambi ate ng’emikono gyo giri ku bisambi byo okusobola okufuna bbalansi, okutambuza mpola mpola ng’olina bbandi ng’oyolekera okugulu kwo okulala, ng’okugulu kwo kukuumye nga kugolokofu.
• Yimirirako akaseera ng’amagulu go gali kumpi, olwo mpola mpola oddeyo okugulu kwo mu kifo we watandikira.
• Ddamu dduyiro ono okumala omuwendo gw’okuddiŋŋana gw’oyagala, n’oluvannyuma kyusa enjuyi okukola ekigere ekirala.

Enfatuko Okukola Band hip adduction

• Entambula efugirwa: Tambuza mpola okugulu kwo okuva wakati w’omubiri gwo, okugulu kwo nga kugolokofu. Weewale okufubutuka okutambula oba okukozesa amaanyi okuwuuba ekigere kyo. Kino kiyinza okuvaako obuvune era tekijja kutunuulira bulungi binywa by’oyagala.
• Kuuma omubiri gwo nga gunywevu: Bw’oba ​​otambuza ekigere, omubiri gwo gubeere nga gunywevu era weewale okwesigama ku mabbali. Eno nsobi ya bulijjo eyinza okukendeeza ku bulung’amu bwa dduyiro n’okwongera ku bulabe bw’okufuna obuvune.
• Kuuma Tension: Kuuma tension ku bbandi mu ntambula yonna. Kino kitegeeza obutakkiriza kugulu kwo kudda yonna mu kifo we watandikidde. Okusika omuguwa kuno okutambula buli kiseera kijja kuyamba okutumbula emigaso gya dduyiro.
• Okubuguma Nga Tonnaba: Nga bwe kiri ku dduyiro yenna

Band hip adduction Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Band hip adduction?

Yee, abatandisi basobola okukola dduyiro wa band hip adduction. Mu butuufu dduyiro mulungi nnyo eri abatandisi kubanga akwata nnyo era nga kyangu okutereezebwa okutuukagana n’omutindo gw’omubiri gwo. Kakasa nti otandikira ku bbandi ya resistance eya wansi n’okwongera ku resistance ng’amaanyi go geeyongera. Nga bwe kiri ku dduyiro yenna omupya, kikulu okuyiga ffoomu entuufu okwewala obuvune. Oyinza okulowooza ku ky’okukolagana n’omutendesi w’omuntu oba omusawo w’omubiri okukakasa nti dduyiro okola bulungi.

Wagamba atya akawu emirundi Band hip adduction?

• Lateral Band Walks: Dduyiro ono azingiramu okukwata emitendera egy’ebbali ate nga bbandi ya resistance eyungiddwa ku bisambi byo, ekiyamba okutuuka ku bitundu ebiyitibwa hip adductors.
• Seated Band Hip Addion: Bw’oba ​​otudde ku ntebe, loopa ‘resistance band’ ku bisambi byo obinyige wamu ku resistance ya bbandi.
• Lying Band Hip Addion: Mu nkyukakyuka eno, ogalamira ku ludda lwo ng’olina ‘resistance band’ eyungiddwa ku bisambi, n’oluvannyuma n’ositula ekigere eky’okungulu waggulu ku resistance.
• Band Hip Addion with Squat: Enkyukakyuka eno egatta squat ne hip adduction. Nga olina bbandi ya resistance eyungiddwa ku bisambi, ofukamira wansi era nga bw’oyimirira odde waggulu, ositula okugulu okumu ku bbali ng’oziyiza resistance

Waakulu obulimba ebyamarga Band hip adduction?

• Seated Leg Press: Seated leg press esobola okujjuliza band hip adduction kuba era ekola ku hip adductors, naye ng’oggyeeko ekyo, ezingiramu ebinywa ebirala eby’omubiri ogwa wansi nga glutes, quadriceps, ne hamstrings, ne kiwa omubiri ogwa wansi ogusingako obulungi okukola duyilo.
• Pilates Scissor: Dduyiro ono ajjuliza band hip adduction nga atunuulira hip adductors, naye era akwata ku core n’okulongoosa balance n’okutebenkera. Dduyiro zino bwe zigatta awamu kiyinza okuvaako amaanyi g’ekisambi n’omusingi okutwalira awamu okulongoosa.