Enkulungo Okugolola Okugulu

• Omusangwa w'ekifo: Emiraka mu nfuufu.
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Gastrocnemius, Soleus, Tibialis Anterior
• Ekinaku eky'enna: Quadriceps

Okuva mu Enkulungo Okugolola Okugulu

Dduyiro wa Circles Knee Stretch wa mugaso ayamba mu kulongoosa okukyukakyuka, okutumbula entambula y’ennyondo, n’okukendeeza ku bulumi bw’okugulu. Workout nnungi nnyo eri abantu ssekinnoomu ab’emitendera gyonna egy’omubiri naddala abo abawona obuvune mu kugulu oba abalina obuzibu bw’okugulu obutawona. Dduyiro ono bangi gwe bagendako kuba takoma ku kuyamba mu kunyweza kugulu wabula ayamba n’okunyweza amagulu okutwalira awamu n’okutebenkera.

Okukola : Okukola Okufaayo Enkulungo Okugolola Okugulu

• Situla okugulu kwo okwa ddyo waggulu ng’oyolekera ekifuba kyo waggulu nga bw’osobola okutuuka obulungi.
• Tandika okukyusakyusa okugulu kwo mu ngeri ey’enkulungo, ng’olinga akuba enzirugavu mu bbanga n’okugulu kwo.
• Weeyongere okutambula kuno okw’enkulungo okumala sekondi nga 10-15, olwo okyuse era oddemu enkola y’emu n’okugulu kwo okwa kkono.
• Ddamu dduyiro ono okumala lawundi eziwerako, okukakasa nti okuuma bbalansi n’okufuga mu ntambula yonna.

Enfatuko Okukola Enkulungo Okugolola Okugulu

• Entambula Efugirwa: Bw’oba ​​okola enzirugavu, kakasa nti otambuza okugulu kwo mu ngeri efugibwa era enywevu. Weewale ensobi y’okufubutuka mu dduyiro oba okukola entambula ey’okusika omuguwa, kuba kino kiyinza okuvaako okugulu okunyigirizibwa oba okulumwa.
• Okugaziya Amagulu Okutuufu: Golola okugulu kwo mu bujjuvu ng’okola dduyiro. Ensobi etera okukolebwa kwe butagaziya kigere mu bujjuvu ekikendeeza ku kugolola n’obulungi bwa dduyiro.
• Okussa: Kuuma enkola y’okussa ng’oteredde era ng’owummudde mu dduyiro yenna. Okukwata omukka oba okussa obubi kiyinza okukuleetera okuziyira oba obutabeera bulungi.
• Okwongera mpolampola: Tandika n’enkulungo entonotono era mpolampola yongera ku sayizi ng’obugonvu bwo bweyongera. Tokaka kugulu kwo mu nkulungo ennene okusinga

Enkulungo Okugolola Okugulu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Enkulungo Okugolola Okugulu?

Yee, abatandisi basobola okukola dduyiro wa Circles Knee Stretch. Dduyiro mwangu era mulungi okutumbula okukyukakyuka n’okutambula mu binywa by’ekisambi n’okugulu. Wabula balina okutandika mpola era mpolampola bongera amaanyi okwewala obuvune bwonna. Era kirungi okukola okubuguma okutuufu nga tonnatandika kukola dduyiro yenna. Singa wabaawo obutabeera bulungi oba obulumi bwonna obuwulirwa nga okola dduyiro, olina okukomya amangu ddala era olina okusaba abasawo amagezi.

Wagamba atya akawu emirundi Enkulungo Okugolola Okugulu?

• The Standing Circles Knee Stretch: Mu nkyukakyuka eno, oyimirira butereevu, n’ositula okugulu okumu okuva ku ttaka, n’okola enzirugavu n’okugulu kwo.
• The Lying Down Circles Knee Stretch: Kino kikolebwa ng’ogalamira wansi ku mugongo, n’ositula okugulu okumu mu bbanga, n’oluvannyuma n’okola entambula ezeetooloovu n’okugulu kwo.
• The Resistance Band Circles Knee Stretch: Kino kizingiramu okukozesa bbandi ya resistance. Osiba bbandi ku kigere kyo, n’ositula okugulu kwo, n’oluvannyuma n’okola entambula ezeetooloovu n’okugulu kwo.
• The Yoga Ball Circles Knee Stretch: Enkyukakyuka eno ekozesa omupiira gwa yoga. Otuula ku mupiira, n’ositula okugulu okumu, n’oluvannyuma n’okola entambula ezeetooloovu n’okugulu kwo.

Waakulu obulimba ebyamarga Enkulungo Okugolola Okugulu?

• "Seated Hamstring Stretch" ye ndala enkulu eyamba ku Circles Knee Stretch, kuba egaziya ebanga ly'entambula mu binywa by'okugulu n'ekisambi, era etunuulidde emabega w'ebinywa by'ekisambi, ebitera okuba ebinywezeddwa era ebikoma ku kutambula.
• "Quadricep Stretch" etuukiriza Circles Knee Stretch ng'essira eriteeka ku binywa ebiri mu maaso g'ekisambi, okulongoosa entambula y'ennyondo z'okugulu okutwalira awamu n'okutebenkeza, n'okuyamba okuziyiza obuvune.