Hamstrings Okugalamira Okugolola

• Omusangwa w'ekifo: Ebitoonde e Lukuntezi., Mmimbi.
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Hamstrings

Okuva mu Hamstrings Okugalamira Okugolola

Dduyiro wa Hamstrings Lying Stretch wa mugaso agenderera okutumbula okukyukakyuka n’okukendeeza ku kusika omuguwa mu misuwa, ekiyinza okuyamba okuziyiza obuvune n’okulongoosa entambula okutwalira awamu. Kirungi nnyo eri omuntu yenna, okuva ku bannabyamizannyo okutuuka ku bakozi mu ofiisi, ayagala okukuuma oba okulongoosa mu kukyukakyuka kw’omubiri ogwa wansi n’okukendeeza ku butabeera bulungi olw’okutuula oba okuyimirira okumala ebbanga eddene. Okuyingiza okugolola kuno mu nkola yo kiyinza okutumbula ennyo omubiri gwo, okutumbula enyimirira ennungi, n’okuyamba mu mirimu egyetaagisa amaanyi g’omubiri ogwa wansi n’okukyukakyuka.

Okukola : Okukola Okufaayo Hamstrings Okugalamira Okugolola

• Situla okugulu okumu okuva ku ttaka ng’okugulu okulala okukuumira ku ttaka, era onywerere ku mugongo gw’ekisambi kyo n’emikono gyombi.
• Golola okugulu kwo mpola mpola nga bw’osobola, ng’ekigere kyo kitunudde ku ssilingi, okutuusa lw’owulira ng’omugongo gwo gugoloddwa mpola.
• Kwata embeera eno okumala sekondi nga 15 ku 30, ng’ossa omukka omungi okuyamba ebinywa byo okuwummulamu n’okugolola.
• Wansi okugulu kwo oddeyo ku ttaka, owummuleko akaseera katono, n’oluvannyuma oddemu okugolola n’okugulu okulala.

Enfatuko Okukola Hamstrings Okugalamira Okugolola

• Kozesa Omusipi oba Akatambaala: Okwewala okunyigiriza omugongo oba ensingo, kozesa omusipi, akatambaala oba akatambaala akaziyiza. Kisibe ku kigere ky’ekigere kyo ekiwaniriddwa era osike mpola ku nkomerero z’omusipi okusemberera ekigere kyo n’omubiri gwo. Kino kiyamba okutumbula okugolola awatali kuleeta kunyigirizibwa mu ngeri eteetaagisa.
• Kuuma Omugongo gwo nga gufuukuuse: Ensobi endala etera okukolebwa kwe kuzimba omugongo okuva wansi. Kakasa nti omugongo gwo ogwa wansi gusigala nga gukwatagana ne wansi mu kiseera kyonna eky’okugolola. Kino kiyamba okwawula omugongo n’okuziyiza obuvune obuyinza okuva mu mugongo.
• Tokaka Kugolola: Amagezi amakulu ag’obukuumi kwe butakaka kugolola. Olina okuwulira ng’osika mpola ku mugongo gwa...

Hamstrings Okugalamira Okugolola Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Hamstrings Okugalamira Okugolola?

Yee, abatandisi mazima ddala basobola okukola dduyiro wa Hamstrings Lying Stretch. Dduyiro mwangu era mulungi okwongera okukyukakyuka n’okukendeeza ku kusika omuguwa mu misuwa gy’omugongo. Wabula nga bwe kiri ku dduyiro yenna, kikulu okukozesa ffoomu entuufu so si kusika mubiri gwo kusukka ddaala lyagwo. Bw’oba ​​owulira obulumi bwonna, kikomye mangu. Kiyinza okuyamba okuba n’omutendesi oba omuntu alina obumanyirivu okukulungamya mu dduyiro emirundi egisooka okukakasa nti okikola bulungi.

Wagamba atya akawu emirundi Hamstrings Okugalamira Okugolola?

• Okugolola omusuwa gw’omugongo oguyimiridde: Mu nkyukakyuka eno, wandiyimiridde n’ofukamira okugulu okumu ate ng’okugulu okulala kugolodde n’okwesigamira mu maaso, n’ogolola omusuwa gw’ekigere ekigolokofu.
• Okugolola omusipi n’omusipi: Kino kizingiramu okugalamira wansi n’okusiba omusipi ku kigere kyo, olwo n’ogololera ekigere n’osika omusipi okugolola omusipi.
• Wall Hamstring Stretch: Ku nkyukakyuka eno, wandigalamidde ku mugongo okumpi ne bbugwe n’oteeka okugulu kwo butereevu waggulu ku bbugwe, n’ogolola omuguwa.
• Okugolola emisuwa ku ddaala: Wandiyimiridde ku ddaala, n’oleka ekisinziiro ekimu ne kiwanirira ku bbali n’oluvannyuma n’ofukamira mu maaso mu kiwato okugolola omusuwa.

Waakulu obulimba ebyamarga Hamstrings Okugalamira Okugolola?

• Dduyiro wa Romania Deadlift ye dduyiro omulala ow’okujjuliza kuba atunuulira emisuwa n’omugongo ogwa wansi, okutumbula amaanyi n’okukyukakyuka mu bitundu bino, ekiyinza okutumbula emigaso egifunibwa mu Hamstrings Lying Stretch.
• Seated Hamstring Stretch nayo etuukiriza Hamstrings Lying Stretch kuba ekola enkoona ey’enjawulo ey’okugolola, okuyamba okulaba ng’ebitundu byonna eby’ebinywa by’omugongo bigoloddwa bulungi, okulongoosa okukyukakyuka n’okukendeeza ku bulabe bw’okufuna obuvune.