Enkokola Okutuuka ku Kugulu

• Omusangwa w'ekifo: Bubandebuggezi
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Obliques, Rectus Abdominis
• Ekinaku eky'enna: Gluteus Maximus, Iliopsoas, Quadriceps

Okuva mu Enkokola Okutuuka ku Kugulu

Dduyiro wa Elbow-To-Knee ye ntambula ey’amaanyi ey’obuzito bw’omubiri ng’etunuulira n’okunyweza omusingi naddala ebinywa by’olubuto n’ebiserengese, ate nga era alongoosa bbalansi n’okukwatagana. Dduyiro ono asaanira abantu ssekinnoomu ab’emitendera gyonna egy’okubeera omulamu obulungi, okuva ku batandisi okutuuka ku bakulaakulana, kuba asobola bulungi okukyusibwa okutuukagana n’obusobozi bw’omuntu. Abantu bandyagadde okussa dduyiro wa Elbow-To-Knee mu nkola yaabwe olw’obusobozi bwe obw’okutumbula amaanyi g’omusingi, okulongoosa enyimirira, n’okuyamba mu kukola emirimu gya buli lunaku ne dduyiro omulala.

Okukola : Okukola Okufaayo Enkokola Okutuuka ku Kugulu

• Engage ebinywa byo ebikulu era ositula okugulu kwo okwa ddyo ate mu kiseera kye kimu oleeta enkokola yo eya kkono ng’oyolekera okugulu okwa ddyo, ng’ogezaako okubikwata wamu.
• Ddayo mu mbeera gy’otandikiddemu oddemu entambula y’emu ku ludda olulala, ku mulundi guno ositula okugulu kwo okwa kkono n’oleeta enkokola yo eya ddyo ng’ogyolekedde.
• Sigala ng’okyusakyusa enjuyi okumala omuwendo gw’okuddiŋŋana oba obudde bw’oyagala.
• Jjukira okukuuma omugongo nga gugoloddwa era ng’entambula zo zifugibwa mu dduyiro yenna.

Enfatuko Okukola Enkokola Okutuuka ku Kugulu

• Entambula efugirwa: Bw’oba ​​okola dduyiro wa Elbow-To-Knee, kikulu okutambula mpola era nga ofugibwa. Okufubutuka mu ntambula kiyinza okuvaako ffoomu etali ntuufu n’okufuna obuvune. Kakasa nti tosika nsingo oba mutwe waggulu n’emikono gyo, wabula okozesa ebinywa by’olubuto okusitula omubiri gwo ogwa waggulu.
• Okukwatagana okutuufu: Geubirira okukwata ku nkokola yo eya ddyo okutuuka ku kugulu kwo okwa kkono ne vice versa. Wabula kikulu okujjukira nti ekigendererwa si kukwata ku nkokola n’okugulu awamu, wabula okukyusakyusa omubiri n’okukola ebinywa ebiserengese.
• Enkola y’okussa: Okussa kitundu kikulu nnyo mu dduyiro yenna. Fuuwa omukka nga

Enkokola Okutuuka ku Kugulu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Enkokola Okutuuka ku Kugulu?

Yee, abatandisi basobola okukola dduyiro wa Elbow-To-Knee. Workout nnungi nnyo eri core, ng’otunuulira abs ne obliques. Wano waliwo engeri ennyangu ey’okukikola: 1. Tandika ng’ogalamira ku mugongo ku kitanda kya yoga. Golola emikono gyo gibeere ku mabbali g’omubiri gwo ng’engalo zo zinyiga wansi. 2. Fukamira amaviivi go ogasika mu kifuba n’emikono gyombi. 3. Bw’ofulumya omukka, situla omutwe gwo, ensingo n’ebibegabega wansi era oleete enkokola yo eya kkono ng’oyolekera okugulu kwo okwa ddyo. Golola okugulu kwo okwa kkono okufuluma butereevu. 4. Ku kufulumya omukka oguddako, kyusa enjuyi, okuleeta enkokola yo eya ddyo ng’oyolekera okugulu kwo okwa kkono n’okugaziya okugulu kwo okwa ddyo. 5. Sigala ng’okyusakyusa enjuyi okumala omugatte gwa reps 10 ku buli ludda. Jjukira nti kikulu okukuuma omugongo gwo ogwa wansi nga kunyigirizibwa wansi mu dduyiro yenna n’okusika abs zo okutuuka ku mugongo. Bw’oba ​​owulira okunyigirizibwa kwonna ku bulago, .

Wagamba atya akawu emirundi Enkokola Okutuuka ku Kugulu?

• Seated Elbow-To-Knee: Ekolebwa ng’otudde ku ntebe, enkyusa eno yeetaaga okuleeta enkokola yo ku kugulu okulala, okufaananako n’okunyiga obugaali naye ng’otudde.
• Plank Elbow-To-Knee: Mu mbeera y’embaawo eya waggulu, oleeta okugulu kwo ku nkokola ku ludda lwe lumu, ng’okyusakyusa wakati w’enjuyi zombi.
• Okugalamira wansi okuva ku nkokola okutuuka ku kugulu: Mu nkyukakyuka eno, ogalamira ku mugongo ng’emikono gyo gidda emabega w’omutwe n’oleeta enkokola yo ku kugulu okulala, okufaananako n’okunyiga obugaali obw’ekinnansi.
• Reverse Elbow-To-Knee: Eno nkyukakyuka ya mulembe nnyo ng’otandikira mu mbeera ng’otudde, n’ogalamira emabega, n’ositula ebigere okuva ku ttaka n’oleeta enkokola yo ku kugulu okulala, n’okwatagana n’amaanyi g’ekibumba kyo ekya wansi.

Waakulu obulimba ebyamarga Enkokola Okutuuka ku Kugulu?

• Abalinnya ensozi: Okufaananako n’okulinnya ensozi okuva ku Elbow-To-Knee, abalinnya ensozi bazingiramu okutambula kw’omubiri okusalako okukola abs zombi eza waggulu n’eza wansi, ate nga n’okulongoosa emisuwa gy’omutima n’obuvumu, ekigifuula dduyiro omulungi ow’okujjuliza.
• Embaawo: Embaawo zijjuliza dduyiro wa Elbow-To-Knee nga zinyweza omusingi, okulongoosa enyimirira n’okutebenkeza, n’okutumbula okugumiikiriza kw’ebinywa by’olubuto, byonna bikulu mu kukola dduyiro okuva ku Elbow-To-Knee mu ngeri ennungi.