Hip - Okufukamira - Ebigambo ebikwatagana

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

Okuva mu Hip - Okufukamira - Ebigambo ebikwatagana

Dduyiro wa Hip - Flexion - Articulations workout egendereddwamu ng’okusinga enyweza ebinywa by’ekisambi n’okulongoosa entambula y’ennyondo. Kirungi nnyo eri bannabyamizannyo, abakadde oba abantu ssekinnoomu abawona obuvune mu kiwato abaagala okutumbula amaanyi g’omubiri gwabwe ogwa wansi n’okukyukakyuka. Bwe bakola dduyiro ono, abantu ssekinnoomu basobola okulongoosa bbalansi yaabwe okutwalira awamu, okutumbula omutindo gwabwe mu mizannyo, n’okukendeeza ku bulabe bw’okufuna obuvune mu binywa by’ekisambi.

Okukola : Okukola Okufaayo Hip - Okufukamira - Ebigambo ebikwatagana

• Situla okugulu okumu mpola waggulu ng’oyolekera ekifuba kyo w’osobola okugenda mu ngeri eyeeyagaza, okukakasa nti omugongo gwo gugoloddwa n’okwewala okwesigama mu maaso.
• Ku ntikko y’entambula, kwata ekifo ekyo okumala sekondi ntono, ng’okwata ebinywa byo eby’omu kisambi.
• Wansi mpolampola okugulu kwo oddeyo mu kifo we watandikira, ng’okakasa nti entambula efugibwa so si kumala gagwa kudda mu kifo kyayo.
• Ddamu ekikolwa kino ku muwendo gwa reps gw’oyagala, n’oluvannyuma kyusa ku kigere ekirala.

Enfatuko Okukola Hip - Okufukamira - Ebigambo ebikwatagana

• Entambula efugirwa: Kakasa nti entambula zo zigenda mpola era nga zifugibwa. Weewale okuwuubaala oba okutambula amangu ekiyinza okuvaako ebinywa okunyigirizibwa oba okulumwa. Ekikulu mu dduyiro ono kwe kwongera mpolampola ebanga ly’otambula, so si kukaka mubiri gwo kutambula okusukka ku busobozi bwe gulina kati.
• Engage Your Core: Kuuma ebinywa by’olubuto nga bikwatagana mu dduyiro yenna. Kino kiwa obuwagizi obw’enjawulo eri omugongo gwo era kiyamba okukuuma bbalansi. Weewale okukuba omugongo oba okwesigamira ennyo mu maaso, ensobi ezitera okukolebwa eziyinza okukuleetera obuvune.
• Mind the Knee: Bw’oba ​​ositula okugulu, tekulina kugenda waggulu w’ekisambi kyo. Okusitula waggulu ennyo kiyinza okunyigiriza ekinywa ky’ekisambi ne kiyinza okuvaako obuvune. Ekirala, weewale okukyusakyusa ekisambi oba okugulu ng’okola dduyiro.

Hip - Okufukamira - Ebigambo ebikwatagana Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Hip - Okufukamira - Ebigambo ebikwatagana?

Yee, abatandisi basobola okukola dduyiro wa Hip - Flexion - Articulations. Wabula kikulu okutandika n’amaanyi amatono ate n’ogenda weeyongera mpolampola ng’amaanyi go n’okukyukakyuka bwo bigenda bitereera. Era kikulu nnyo okukozesa ffoomu entuufu okwewala obuvune. Bw’oba ​​tokakasa ngeri ya kukola dduyiro ono, kirungi okwebuuza ku mukugu mu by’okukola ffiiti oba omusawo w’omubiri.

Wagamba atya akawu emirundi Hip - Okufukamira - Ebigambo ebikwatagana?

• Standing Hip Flexion y’enkyukakyuka endala gy’oyimiridde nga weegolodde, n’ositula okugulu okumu okuva ku ttaka n’oleeta okugulu kwo okwolekera ekifuba kyo, n’okwatagana n’ebiwujjo by’ekisambi.
• Dduyiro wa Supine Hip Flexion nkyukakyuka mw’ogalamira ku mugongo, n’ofukamira n’ositula okugulu okumu ng’oyolekera ekifuba, ekikusobozesa okussa essira ku ntambula y’okufukamira mu kisambi.
• Hip Flexion with Resistance Band nkyukakyuka mw’osiba ‘resistance band’ ku bisambi n’ositula okugulu kwo ng’oyolekera ekifuba, n’oyongera okuziyiza ku ntambula y’okunyiga ekisambi.
• Prone Hip Flexion y’enkyukakyuka endala mw’ogalamira ku lubuto n’ositula okugulu ng’oyolekera omugongo, ng’otunuulira ebitundu by’ekisambi okuva mu ngeri ey’enjawulo.

Waakulu obulimba ebyamarga Hip - Okufukamira - Ebigambo ebikwatagana?

• Amawuggwe: Amawuggwe era gajjuliza ensengekera z’okufukamira mu kiwato kuba gazingiramu enkola y’entambula efaananako, nga gasomooza ebinywa by’ekisambi n’ebinywa ebibyetoolodde mu nnyonyi ez’enjawulo ez’entambula, ekiyinza okutumbula bbalansi, okukwatagana, n’amaanyi g’emirimu mu kitundu ky’ekisambi.
• Glute bridges: Glute bridges zisobola okujjuliza hip flexion articulations nga essira liteekebwa ku lujegere olw’emabega naddala glutes n’emisuwa gy’omugongo, ebiyinza okuyamba okuddamu okutebenkeza emirimu gy’aba hip flexors, okulongoosa hip extension, n’okukendeeza ku bulabe bw’okunyiga oba obutakwatagana mu hip flexor.