Front Plank okusika waggulu

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

Okuva mu Front Plank okusika waggulu

Dduyiro wa Front Plank to Push Up ye dduyiro ow’amaanyi ng’atunuulira amaanyi g’omusingi, okugumira omubiri ogwa waggulu, n’okutebenkera. Dduyiro ono akola emirimu mingi asaanira abaagalana ba fitness ku mitendera gyonna, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, olw’amaanyi gaayo agatereezebwa. Abantu ssekinnoomu bayinza okwagala okussa dduyiro ono mu nkola yaabwe okutumbula amaanyi g’omubiri gwabwe okutwalira awamu, okulongoosa enyimirira, n’okutumbula omutindo gw’enkyukakyuka y’emmere yaabwe.

Okukola : Okukola Okufaayo Front Plank okusika waggulu

• Weesika waggulu okuva mu mbeera y’olubaawo, omukono gumu ku gumu, okutuusa lw’obeera mu mbeera y’embaawo empanvu oba ey’okusika waggulu ng’engalo zo zifuukuuse wansi butereevu wansi w’ebibegabega byo.
• Wansi omubiri gwo ng’oyolekera wansi ng’ofukamira enkokola ng’okuuma omubiri gwo nga gugoloddwa.
• Sika omubiri gwo gudde waggulu okutuuka mu mbeera y’embaawo empanvu ng’ogolola emikono gyo.
• N’ekisembayo, ddayo mu mbeera y’embaawo eya wansi eyasooka ng’okka omukono gumu ogw’omu maaso omulundi gumu. Ddamu dduyiro ono emirundi mingi ng’enkola yo ey’okukola dduyiro bw’eyagala.

Enfatuko Okukola Front Plank okusika waggulu

• Entambula efugirwa: Bw’ogenda wansi mu lubaawo, enkokola zo zikuume kumpi n’omubiri gwo. Nga osika okudda waggulu, kakasa nti okozesa amaanyi g’ekifuba n’omukono gwo okusinga okwesigama ku bbugumu lyokka. Kino kikakasa nti okola bulungi ebibinja by’ebinywa ebigendereddwa.
• Engage Core: Mu dduyiro yenna, kuuma core yo nga ekwatagana. Ensobi etera okukolebwa kwe kuleka olubuto okukka nga lwolekera wansi ekiyinza okunyigiriza omugongo ogwa wansi. Bw’okuuma abs zo nga zinywezeddwa, okuuma omugongo era era ofuna workout ennungi ku core yo.
• Weewale okunyigirizibwa mu bulago: Kuuma amaaso go katono mu maaso g’emikono gyo okusinga okutunula butereevu wansi. Kino kiyamba okukuuma embeera y’ensingo etaliimu buzibu era kikendeeza ku bulabe bw’okunyigirizibwa.

Front Plank okusika waggulu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Front Plank okusika waggulu?

Yee, abatandisi basobola okukola dduyiro wa Front Plank to Push Up. Wabula kiyinza okuba ekizibu kuba kyetaagisa amaanyi n’okutebenkera ku ddaala eritali limu. Kikulu nnyo okutandika mpola n’okussa essira ku kukuuma ffoomu entuufu. Bwe kiba kyetaagisa, osobola okukyusaamu, gamba ng’okukola dduyiro ku maviivi mu kifo ky’obugere, okutuusa ng’amaanyi gazimba. Bulijjo kirungi okwebuuza ku mukugu mu by’okukola ffiiti oba omutendesi okukakasa nti dduyiro akolebwa mu butuufu era nga temuli bulabe.

Wagamba atya akawu emirundi Front Plank okusika waggulu?

• Plank to Push-Up with Leg Lift: Mu nkyusa eno, oyongerako leg lift ku nkomerero ya buli push-up, ekwata ku glutes zo n’omugongo ogwa wansi, ng’oggyeeko emikono gyo ne core.
• Spiderman Plank to Push-Up: Ku nkyukakyuka eno, oleeta okugulu kwo ku nkokola yo ku ludda lwe lumu ng’oli mu mbeera ya plank nga tonnagenda mu push-up, ng’otunuulira obliques zo ne hip flexors.
• Plank to Push-Up with a Knee Tuck: Wano, oyongerako knee tuck oluvannyuma lw’okusika waggulu, ng’ovuga amaviivi go ng’ogenda mu kifuba okusobola okuyingiza abs zo eza wansi.
• Plank to Push-Up on a Stability Ball: Okukola dduyiro ono ku mupiira ogw’okutebenkera kyongera okusoomoozebwa nga kwongerako ekintu eky’obutabeera mu ntebenkevu, ekiwaliriza

Waakulu obulimba ebyamarga Front Plank okusika waggulu?

• Russian Twists: Dduyiro ono ajjuliza Front Plank to Push up nga anyweza obliques, ebikulu ennyo mu kukuuma balance n’obutebenkevu mu kiseera ky’entambula za plank n’okusika waggulu.
• Burpees: Dduyiro ono ajjuliza Front Plank to Push up ng’ayingizaamu entambula z’omubiri gwonna ezikwata ebibinja by’ebinywa bye bimu, gamba ng’emikono, ekifuba, quads, ne core, ate nga era akuwa cardio workout.