Ekifuba n’emmanju w’ekibegabega Stretch
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Okuva mu Ekifuba n’emmanju w’ekibegabega Stretch
Okugolola ekifuba n’emmanju w’ebibegabega dduyiro wa mugaso ng’okusinga atunuulira ebinywa mu kifuba n’emmanju w’ebibegabega, okutumbula okukyukakyuka n’okukendeeza ku kusika omuguwa kw’ebinywa. Dduyiro ono mulungi nnyo eri abantu ssekinnoomu abeenyigira mu dduyiro omuzingiramu omubiri ogwa waggulu, oba abo abafuna okukaluba olw’okutuula okumala ebbanga eddene oba okuyimirira obubi. Nga bayingiza okugolola kuno mu nkola yaabwe, abantu ssekinnoomu basobola okulongoosa enyimirira yaabwe, okutumbula enkola y’ebinywa, n’okukendeeza ku bulabe bw’okunyigirizibwa oba okulumwa mu kitundu ky’ekifuba n’ebibegabega.
Okukola : Okukola Okufaayo Ekifuba n’emmanju w’ekibegabega Stretch
- Situla mpola emikono gyo waggulu emabega wo, ng’omugongo gwo gugoloddwa ate ng’otunudde mu maaso.
- Nga bw’ositula emikono gyo, nyweza ekifuba kyo ebweru era ozingulule ebibegabega byo okwongera okugolola.
- Kwata embeera eno okumala sekondi nga 20 ku 30, ng’ossa nnyo era ng’okuuma ng’ogoloddwa nga tonyigirizibwa.
- Wansi mpolampola emikono gyo gidde wansi era owummuze ebibegabega byo, olwo oddemu dduyiro okumala lawundi eziwerako.
Enfatuko Okukola Ekifuba n’emmanju w’ekibegabega Stretch
- Okuteeka emikono: Golola emikono gyo emabega wo era osibe engalo zo. Kakasa nti emikono gyo gigoloddwa era nga tegifukamidde ku nkokola. Ensobi etera okukolebwa kwe butagolola mikono mu bujjuvu, ekiyinza okukendeeza ku bulungibwansi bw’okugolola.
- Mpola era nga tonywevu: Situla emikono gyo mpolampola waggulu okutuusa lw’owulira ng’ogoloddwa mu kifuba n’emmanju w’ebibegabega byo. Weewale ensobi y’okukaka okugolola ng’ositula emikono gyo amangu oba waggulu ennyo ekiyinza okunyigiriza ebinywa.
- Kwata n’Ossa: Kwata stretch okumala waakiri sekondi 15 ku 30, era jjukira okussa. Okussa kuyamba okuyingiza omukka mu binywa era kuyinza okutumbula obulungi bw’okugolola. Ensobi eya bulijjo kwe kukwata
Ekifuba n’emmanju w’ekibegabega Stretch Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Ekifuba n’emmanju w’ekibegabega Stretch?
Yee, abatandisi mazima ddala basobola okukola dduyiro wa Chest and Front of Shoulder Stretch. Okugolola kuno kwa mugaso mu kulongoosa okukyukakyuka n’okuyimirira, n’okumalawo okusika omuguwa mu kifuba n’ebibegabega. Wabula okufaananako dduyiro yenna, kikulu okutandika mpola n’okwongera amaanyi okumala ekiseera. Bw’oba owulira obuzibu oba obulumi bwonna ng’okola dduyiro, lekera awo mangu weebuuze ku musawo omukugu mu by’obulamu. Bulijjo jjukira okukuuma ffoomu n’obukodyo obutuufu okwewala obuvune.
Wagamba atya akawu emirundi Ekifuba n’emmanju w’ekibegabega Stretch?
- Okutuuka ku mukono waggulu: Yimirira oba tuula nga weegolodde, tuuka ku mukono gumu waggulu, gufukamire ku nkokola ogutuuke wansi mu mugongo, kozesa omukono gwo omulala okusika mpola enkokola, ng’ogolola ekifuba n’emmanju w’ekibegabega.
- Cross-Body Arm Stretch: Yimirira oba tuula nga weegolodde, ogolole omukono gumu mu maaso go ng’oli ku buwanvu bw’ebibegabega, olwo okozese omukono gwo omulala okugusika mu mubiri gwo, ng’ogolola ekifuba n’ekibegabega.
- Diagonal Stretch: Golola omukono gwo mu diagonally waggulu, olwo okozese omukono gwo omulala okugusika mpola okusemberera omutwe gwo, ng’ogolola mu maaso g’ekibegabega kyo n’ekifuba.
- Okugolola bbugwe mu nsonda: Yimirira ng’otunudde mu nsonda ya bbugwe, ogolole emikono gyo ku buli ludda era oteeke engalo zo ku bisenge, olwo weesigamye
Waakulu obulimba ebyamarga Ekifuba n’emmanju w’ekibegabega Stretch?
- Dumbbell Bench Presses nazo zijjuliza okugolola kuno nga zitunuulira ebibinja by’ebinywa bye bimu - ekifuba n’emmanju w’ebibegabega - bwe kityo, ne ziyamba okuzimba amaanyi n’okutebenkera mu bitundu bino, ate nga era zilongoosa ebanga ly’entambula.
- Pec Deck Flyes ye dduyiro omulala eyeekuusa ku nsonga eno asobola okutumbula emigaso gy’okugolola ekifuba ne Front of Shoulder kuba zitunuulira nnyo ebinywa by’ekifuba, ekiyamba okulongoosa bbalansi y’ebinywa n’okuyimirira, ekiyinza okufuula okugolola okukola obulungi.
Ebifaananyi ez'okusobola okutandika Ekifuba n’emmanju w’ekibegabega Stretch
- Dduyiro w’ekifuba okuzitowa omubiri
- Dduyiro w’okugolola ebibegabega
- Obuzito bw’omubiri okugolola ebibegabega
- Workout mu kifuba n’ebibegabega awaka
- Obuzito bw’omubiri okugolola ekifuba n’ebibegabega
- Dduyiro w’ekifuba nga tolina bikozesebwa
- Obukodyo bw’okugolola ebinywa by’ekifuba
- Dduyiro w’obuzito bw’omubiri ku kifuba n’ebibegabega
- Workout z’awaka ez’ebinywa by’ekifuba
- Okunyweza ekifuba n’obuzito bw’omubiri.