Bent-knee Okugalamira Twist
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Okuva mu Bent-knee Okugalamira Twist
Bent-knee Lying Twist dduyiro azza obuggya ng’okusinga atunuulira omugongo ogwa wansi n’ebisambi, okuyamba okutumbula okukyukakyuka, okumalawo okusika omuguwa n’okulongoosa entambula y’omugongo. Dduyiro mulungi nnyo eri abantu ssekinnoomu ab’emitendera gyonna egy’omubiri omuli n’abo abawona obuvune oba abanoonya dduyiro ezitali za maanyi. Abantu bayinza okusalawo dduyiro ono okukendeeza ku bulumi bw’omugongo, okulongoosa okugaaya emmere, okutumbula otulo otulungi, n’okutumbula enyimirira y’omubiri okutwalira awamu.
Okukola : Okukola Okufaayo Bent-knee Okugalamira Twist
- Fukamira amaviivi go ogaleete waggulu ng’oyolekera ekifuba kyo, ng’ebigere byo bikutte wamu.
- Ng’okuuma omugongo nga guwanvu ate ng’ebibegabega byo biri wansi, wansi mpola amaviivi gombi ku ludda olumu, ng’aluubirira okugasemberera wansi nga bwe kisoboka.
- Kwata embeera eno okumala sekondi ntono, ng’owulira okugolola mu mugongo gwo ne wansi w’omugongo.
- Mpola mpola zzaayo amaviivi go waggulu wakati era oddemu entambula ku ludda olulala.
Enfatuko Okukola Bent-knee Okugalamira Twist
- Entambula Entuufu: Fukamira amaviivi go ogaleete waggulu ng’oyolekera ekifuba kyo. Wansi mpola amaviivi gombi ku ludda olumu, ng’ebibegabega byo binyiga wansi. Ensobi abantu gye bakola kwe kufubutuka okutambula, ekiyinza okuvaako okunyigirizibwa oba okulumwa. Entambula erina okuba mpola era nga efugibwa.
- Enkola y’okussa: Kikulu nnyo okukuuma okussa obulungi mu dduyiro yenna. Fuuwa omukka ng’oleeta amaviivi go mu kifuba, era fuuwa omukka ng’ogakka ku ludda olumu. Ensobi etera okukolebwa wano kwe kukwata omukka, ekiyinza okwongera puleesa.
- Enfo y’ensingo: Kuuma...
Bent-knee Okugalamira Twist Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Bent-knee Okugalamira Twist?
Yee, abatandisi mazima ddala basobola okukola dduyiro wa Bent-knee Lying Twist. Dduyiro ono mu butuufu mulungi nnyo eri abatandisi kuba mwangu okukola era akola bulungi mu kugolola ebinywa by’omugongo n’ekisambi. Wabula kikulu okukikola obulungi okwewala obuvune bwonna obuyinza okubaawo. Bulijjo kirungi okutandika pulogulaamu yonna ey’okukola dduyiro ng’olabirirwa omukugu omutendeke asobola okutereeza ffoomu yo n’obukodyo bwo bwe kiba kyetaagisa.
Wagamba atya akawu emirundi Bent-knee Okugalamira Twist?
- Standing Spinal Twist: Mu nkyukakyuka eno, oyimirira muwanvu n’onyiga omubiri gwo ogwa waggulu okuva ku ludda olumu okudda ku lulala, era nga kino nakyo kikwata ebinywa byo ebikulu.
- Supine Spinal Twist: Eno efaananako n’eya Bent-knee Lying Twist, naye ekolebwa ng’amagulu gombi gagoloddwa n’oluvannyuma n’oganyiga ku ludda olumu ate ng’omubiri ogwa waggulu gukuuma wansi.
- Reclined Twist: Enkyukakyuka eno ekolebwa ng’ogalamira ku mugongo, n’ofukamira okugulu okumu n’oluvannyuma n’okulukuunya mu mubiri gwo ng’okuuma ebibegabega byo nga biwanvu wansi.
- Half Lord of the Fishes Pose: Eno ye yoga pose gy’otuula wansi, n’osala okugulu okumu ku kirala, n’onyiga omubiri gwo ogwa waggulu ng’oyolekera okugulu okufukamidde.
Waakulu obulimba ebyamarga Bent-knee Okugalamira Twist?
- Dduyiro wa Bird Dog atuukiriza Bent-knee Lying Twist kuba anyweza ebinywa ebikulu n’okulongoosa bbalansi, ekiyinza okutumbula okutebenkera n’okufuga okwetaagisa ng’okola twist.
- Dduyiro wa Glute Bridge ayamba nnyo ku Bent-knee Lying Twist kuba anyweza omugongo ogwa wansi ne glutes, ebinywa ebikwatibwako nga biwunyiriza, bwe kityo n’alongoosa obulungi bw’okukyusa okutwalira awamu.
Ebifaananyi ez'okusobola okutandika Bent-knee Okugalamira Twist
- Dduyiro w’ekiwato ky’omupiira ogw’okutebenkera
- Workout y’okunyiganyiga n’okugulu
- Okugalamira twist n'omupiira gw'okutebenkera
- Dduyiro w’olubuto ng’okozesa omupiira gw’okutebenkera
- Dduyiro w’omupiira gw’okutebenkera ng’otunuulira ekiwato
- Bent-knee okugalamira twist routine
- Okunyweza omusingi n’omupiira ogw’okutebenkera
- Dduyiro z’omupiira ogw’okutebenkera ku kiwato
- Bent-knee twist okusobola okufuna amaanyi g’omusingi
- Dduyiro w’okulimba okukyusakyusa okusobola okukola toning mu kiwato