Enkizi - Okufukamira kw’omugongo - Articulations

• Omusangwa w'ekifo: Emiraka mu nfuufu.
• Ekitundu: Omwendo mw'ebikolwa.

Okuva mu Enkizi - Okufukamira kw’omugongo - Articulations

Dduyiro wa Ankle - Dorsal Flexion - Articulations workout egenderera okutumbula entambula y’enkizi, amaanyi, n’obulamu bw’ebigere okutwalira awamu. Kirungi nnyo eri bannabyamizannyo, abakadde oba omuntu yenna eyeetaaga okulongoosa mu kukyukakyuka kw’ebigere oba okuddaabiriza olw’obuvune mu bisambi. Dduyiro ono wa mugaso kuba asobola okuyamba okulongoosa bbalansi, okukendeeza ku bulabe bw’okugwa, n’okutumbula omutindo mu mizannyo n’emirimu egya bulijjo.

Okukola : Okukola Okufaayo Enkizi - Okufukamira kw’omugongo - Articulations

• Situla mpola ekitundu ky’ekigere kyo eky’omu maaso okuva ku ttaka, ng’okuuma ekisinziiro kyo nga kiri mu kifo, entambula eno erina okuva ku kisambi kyo.
• Kwata embeera eno okumala sekondi ntono, ng’owulira okugolola mu nnyana yo n’emabega w’enkizi yo.
• Wansi ekigere kyo mpola mpola kidde ku ttaka, ng’odda mu kifo we watandikira.
• Ddamu dduyiro ono emirundi 10-15, olwo okyuse ku kigere ekirala okole omuwendo gwe gumu ogw’okuddiŋŋana.

Enfatuko Okukola Enkizi - Okufukamira kw’omugongo - Articulations

• Okuteeka ekigere mu kifo ekituufu: Kakasa nti ekigere kyo okiteeka bulungi. Ekisinziiro kyo kirina okuba nga kinywevu ku ttaka, ate engalo zo zirina okuba nga zitunudde waggulu. Weewale okutambula kwonna ku mabbali kuba kiyinza okuvaako enkizi okunyiga.
• Entambula ezifugibwa: Ensobi esinga okukolebwa kwe kufubutuka okuyita mu dduyiro. Kikulu okukola buli ntambula mpola era ng’ofuga. Okutambula amangu oba okuwuuma kuyinza okuvaako obuvune.
• Okukozesa Props: Bw’oba ​​olina obuzibu mu kukola dduyiro, lowooza ku ky’okukozesa akatambaala oba resistance band. Teeka prop okwetoloola omupiira gw’ekigere kyo era osika mpola gy’oli okuyamba mu kutambula waggulu.
• Okuwummulamu Bulijjo: Toyitiridde. Bw’oba ​​owulira obulumi oba obutabeera bulungi, dduyiro oyimirize mangu. Kiri

Enkizi - Okufukamira kw’omugongo - Articulations Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Enkizi - Okufukamira kw’omugongo - Articulations?

Yee, abatandisi basobola ddala okukola dduyiro wa Ankle - Dorsal Flexion. Dduyiro ono atera okusemba abatandisi kubanga mwangu era ayamba okwongera okukyukakyuka n’amaanyi mu bisambi. Wabula bulijjo kikulu okutandika mpola n’okwewala okukola ennyo okutangira obuvune. Singa wabaawo obulumi bwonna mu kiseera ky’okukola dduyiro, kirungi okuyimirira n’okwebuuza ku mukugu.

Wagamba atya akawu emirundi Enkizi - Okufukamira kw’omugongo - Articulations?

• Ankle Dorsiflexion with Eversion: Mu nkyukakyuka eno, ekigere kitambuzibwa waggulu ate nga ensowera y’ekigere ekyusibwa ebweru.
• Seated Ankle Dorsiflexion: Enkola eno eya dduyiro ekolebwa ng’otudde, emirundi mingi ng’olina akaguwa akaziyiza okwetooloola ekigere okusobola okwongera okusika.
• Weighted Ankle Dorsiflexion: Enkyukakyuka eno erimu okwongera obuzito (nga dumbbell oba obuzito bw’enkizi) okwongera okusoomoozebwa n’okuzimba amaanyi.
• Bilateral Ankle Dorsiflexion: Kino kizingiramu okukola entambula ya dorsiflexion n’enkizi zombi mu kiseera kye kimu, ekiyinza okuyamba okukuuma bbalansi ne symmetry mu maanyi n’okukyukakyuka.

Waakulu obulimba ebyamarga Enkizi - Okufukamira kw’omugongo - Articulations?

• Okutambula mu bigere: Dduyiro ono ayamba okutumbula amaanyi n’okukyukakyuka kw’ebinywa ebikwatibwako mu kunyiga enkizi. Bw’otambula ku bigere, oyingiza ebinywa bye bimu ebikozesebwa mu kunyiga enkizi, ekiyinza okuyamba okulongoosa amaanyi g’enkizi okutwalira awamu n’okutambula.
• Ennukuta z’enkizi: Dduyiro ono azingiramu okutambuza enkizi yo mu njuyi zonna, ng’okoppa ennukuta z’ennukuta. Kino kiyinza okuyamba okulongoosa entambula y’enkizi yo n’okukyukakyuka, ekiyinza okujjuliza entambula entongole ezizingirwa mu Ankle - Dorsal Flexion - Articulations.