Ekibegabega Extensor Adductor Ne Retractor Okugolola

• Omusangwa w'ekifo: Endokubiri.
• Ekitundu: Omwendo mw'ebikolwa.

Okuva mu Ekibegabega Extensor Adductor Ne Retractor Okugolola

Shoulder Extensor Adductor And Retractor Stretch ye dduyiro omujjuvu eyakolebwa okutumbula okukyukakyuka, okulongoosa enyimirira, n’okukendeeza ku kusika omuguwa kw’ebinywa mu bibegabega, omugongo, n’ekifuba. Dduyiro ono mulungi nnyo eri abantu ssekinnoomu abeenyigira mu mirimu egyetaagisa okukozesa ennyo ebibegabega oba abo abamala essaawa nnyingi ku mmeeza, ekivaako ebibegabega okufukamira. Nga bayingiza okugolola kuno mu nkola yaabwe, abantu ssekinnoomu basobola okukendeeza ku buzibu mu bibegabega n’omugongo, okwongera ku bbanga ly’okutambula, n’okutumbula okukwatagana obulungi kw’omubiri okutwalira awamu.

Okukola : Okukola Okufaayo Ekibegabega Extensor Adductor Ne Retractor Okugolola

• Golola emikono gyo butereevu mu maaso go ku buwanvu bw’ebibegabega, kwata engalo zo ng’engalo zo zitunudde ebweru.
• Sika mpola emikono gyo mu maaso ng’okuuma emikono gyo nga gigoloddwa, olina okuwulira ng’ogoloddwa mu bibegabega byo n’omugongo ogwa waggulu.
• Kwata okugolola kuno okumala sekondi nga 20 ku 30, ng’ossa mu ngeri eya bulijjo.
• Sumulula mpola okugolola oddeyo mu kifo w’otandikidde, olwo oddemu dduyiro emirundi 3-5.

Enfatuko Okukola Ekibegabega Extensor Adductor Ne Retractor Okugolola

• Enyimirira Entuufu: Okukuuma ennyimiririra entuufu kikulu nnyo ng’okola Shoulder Extensor Adductor and Retractor stretch. Yimirira oba tuula nga weegolodde, tofukamira mugongo oba okufukamira mu maaso, kubanga ennyimiririra zino ezitali ntuufu ziyinza okukuleetera okunyigirizibwa oba okulumwa.
• Fuga Entambula Yo: Tambula mu stretch mpola era weewale entambula yonna ewunyiriza oba ey’amangu. Bino bisobola okuvaako ebinywa okunyigirizibwa oba okunyiga. Mu kifo ky’ekyo, essira lisse ku ntambula ezitambula obulungi era ezifugibwa.
• Tosukkiridde: Ensobi etera okukolebwa kwe kunyigiriza omubiri gwo okusukka ekkomo lyagwo. Okugolola tekulina kuleeta bulumi. Bw’owulira obulumi kitegeeza nti osika nnyo. Mu kifo ky’ekyo, genderera okusika mpola.
• Okukwatagana: Okukwatagana kye kisumuluzo ky’okulaba ebivaamu. Gezaako oku...

Ekibegabega Extensor Adductor Ne Retractor Okugolola Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Ekibegabega Extensor Adductor Ne Retractor Okugolola?

Yee, abatandisi basobola okukola dduyiro wa Shoulder Extensor Adductor And Retractor Stretch. Wabula kikulu okutandika n’okugolola ekitangaala okutangira obuvune bwonna obuyinza okubaawo. Nga bwe kiri ku dduyiro yenna, kikulu nnyo okukuuma ffoomu n’obukodyo obutuufu. Bw’oba ​​tokakasa ngeri y’okukolamu dduyiro ono, kiyinza okukuyamba okwebuuza ku mutendesi w’omuntu oba omusawo akola ku by’omubiri. Basobola okukuwa obulagirizi n’okukakasa nti dduyiro okola bulungi.

Wagamba atya akawu emirundi Ekibegabega Extensor Adductor Ne Retractor Okugolola?

• Doorway Stretch y’enkyukakyuka endala gy’oyimiridde mu mulyango oguggule, n’oteeka emikono gyo ku buwanvu bw’ebibegabega ku buli njuyi za fuleemu, n’okwesigamira mu maaso okutuusa lw’owulira ng’ogoloddwa mu bibegabega n’ekifuba.
• Seated Row Stretch nkyukakyuka mw’otuula wansi ng’amagulu go gagoloddwa, n’osiba akaguwa akaziyiza ebigere, n’odda emabega ku bbandi, n’osika ebibegabega byo.
• Band Pull-Apart Stretch nkyukakyuka mw’okwata bbandi ya resistance ng’emikono gyombi giri mu maaso go ku ddaala ly’ekifuba, n’oluvannyuma n’osika bbandi n’ogikutulako, n’osika ebibegabega byo.
• Reverse Fly Stretch nkyukakyuka gy’oyimiridde ng’ofukamidde katono mu maviivi, n’okwesigamira mu maaso okuva mu bisambi, n’ogolola emikono gyo nga gigoloddwa

Waakulu obulimba ebyamarga Ekibegabega Extensor Adductor Ne Retractor Okugolola?

• Bent-Over Rows: Dduyiro ono atuukiriza Shoulder Extensor Adductor ne Retractor Stretch ng’atunuulira ebinywa bya rhomboids ne latissimus dorsi, nga bino bye binywa ebisookerwako ebikwatibwako mu kuzza emabega n’okusikiriza ebibegabega, bwe kityo ne kyongera amaanyi n’okukyukakyuka kw’ebinywa bino.
• Face Pulls: Dduyiro ono ajjuliza Shoulder Extensor Adductor ne Retractor Stretch ng’essira aliteeka ku bitundu by’emabega eby’omubiri (rear deltoids), upper trapezius, ne rhomboids, ebikulu ennyo mu kuzza ebibegabega emabega n’okusikiriza, bwe kityo n’okutumbula obulamu bw’ebibegabega n’okuyimirira.