Diguli 45 Okugaziya emabega

• Omusangwa w'ekifo: Ebisenteza.
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Erector Spinae

Okuva mu Diguli 45 Okugaziya emabega

Dduyiro w’okugaziya omugongo ogwa diguli 45, dduyiro wa kutendekebwa mu maanyi ng’okusinga atunuulira omugongo ogwa wansi, naye era akwata n’emisuwa gy’omugongo n’emisuwa gy’omugongo. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku ba waggulu, kuba esobola bulungi okukyusibwa okutuukagana n’amaanyi g’omuntu n’okukyukakyuka. Dduyiro ono wa mugaso mu kulongoosa ennyimiririra, okukendeeza ku bulumi mu mugongo ogwa wansi, n’okutumbula amaanyi g’omugongo okutwalira awamu n’okutebenkera, ekigufuula ekyetaagisa okugatta ku nkola yonna ey’okukola dduyiro.

Okukola : Okukola Okufaayo Diguli 45 Okugaziya emabega

• Salako emikono gyo ku kifuba oba teeka emikono gyo emabega w’omutwe gwo, ng’okuuma omugongo nga gugolokofu ate ng’ensingo etaliimu ludda.
• Wansi mpola mpola omubiri gwo ogwa waggulu wansi ng’oyolekera ettaka okutuusa lw’obeera mu nkoona ya diguli nga 90 n’amagulu go, ng’okakasa nti ofukamidde ku bisambi so si mu kiwato.
• Yimirirako akaseera wansi mu ntambula, olwo ositule omubiri gwo mpola waggulu ng’ogaziya ebisambi okutuusa lw’odda mu kifo we watandikira.
• Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti okuuma entambula efugirwa mu dduyiro yenna, era weewale okugaziya ennyo omugongo gwo waggulu ku ntambula.

Enfatuko Okukola Diguli 45 Okugaziya emabega

• Entambula Efugirwa: Weewale entambula eziwuuma oba ez’amangu. Mu kifo ky’ekyo, dduyiro oyo kola mpola era ng’ofugibwa. Kino tekikoma ku kukendeeza bulabe bwa buvune wabula kyongera ku bulungibwansi bwa dduyiro ng’okwata ebinywa byo mu ntambula yonna.
• Enyimirira Entuufu: Omugongo gukuume nga gugoloddwa era weewale okwetooloola ebibegabega oba okukuba omugongo ekisusse. Kino kikulu nnyo okutangira obuvune n’okulaba ng’ebinywa ebituufu bitunuulirwa.
• Enkola y’okussa: Fuuwa ng’okka omubiri gwo n’okussa omukka ng’ositula omubiri gwo. Kino kijja kuyamba okukuuma ennyimba ezitambula obulungi n’okukulemesa okukwata omukka ekiyinza okwongera puleesa.
• Tosukkiridde kugaziya: Weewale okukemebwa okuwanvuya ennyo omugongo gwo ku...

Diguli 45 Okugaziya emabega Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Diguli 45 Okugaziya emabega?

Yee, abatandisi basobola okukola dduyiro wa 45 degrees Back Extension. Wabula kikulu okutandika n’obuzito obutono oba wadde obutazitowa n’akatono, n’okussa essira ku ffoomu entuufu okwewala obuvune. Nga bwe kiri ku dduyiro yenna omupya, kirungi okuba n’omutendesi oba omuntu alina obumanyirivu akulungamya mu nkola eno okukakasa nti okikola bulungi. Ekirala, kikulu nnyo okuwuliriza omubiri gwo n’obutasika nnyo bw’oba ​​owulira obuzibu bwonna.

Wagamba atya akawu emirundi Diguli 45 Okugaziya emabega?

• Single-Leg 45-Degree Back Extension: Enkyukakyuka eno erimu okukola dduyiro ng’okugulu okumu kugoloddwa, ekiyinza okuyamba okutunuulira buli ludda lw’omugongo ogwa wansi kinnoomu.
• 45-Degree Back Extension with Twist: Enkyukakyuka eno erimu okukyusakyusa omubiri gwo ku ludda olumu waggulu ku ntambula, ekiyinza okuyamba okukwata ebinywa ebiserengese n’ebirala ebikulu.
• 45-Degree Back Extension with Resistance Bands: Enkyukakyuka eno erimu okusiba resistance band ku kyuma n’omubiri gwo, ekiyinza okwongera ekika ky’okuziyiza eky’enjawulo ku dduyiro.
• 45-Degree Back Extension with Hold: Enkyukakyuka eno erimu okukwata ekifo eky’okungulu ekya dduyiro okumala sekondi ntono, ekiyinza okuyamba okwongera ku budde wansi w’okusika omuguwa n’okukola kw’ebinywa.

Waakulu obulimba ebyamarga Diguli 45 Okugaziya emabega?

• Embaawo zisobola okwongera ku migaso gya diguli 45 Back Extensions nga zinyweza ebinywa ebikulu, ekiyamba okukuuma ffoomu entuufu ne balance mu kiseera ky’okukola dduyiro w’okugaziya omugongo.
• Glute Bridges era zisobola okujjuliza 45 degrees Back Extensions kubanga zitunuulira wansi omugongo ne glutes, okufaananako n’okugaziya omugongo, era zisobola okuyamba okulongoosa entambula y’ekisambi n’okutebenkera, ekintu ekikulu ennyo mu kukola obulungi back extensions.