Hip N'okugulu Okufukamira Okugolola

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

Okuva mu Hip N'okugulu Okufukamira Okugolola

Dduyiro wa Hip and Knee Flexion Squatting Stretch dduyiro mulungi ayongera okukyukakyuka n’amaanyi g’omubiri gwo ogwa wansi naddala ng’otunuulira ennyondo z’ekisambi n’okugulu. Kirungi nnyo eri bannabyamizannyo, abawagizi ba fitness, n’omuntu yenna ayagala okulongoosa entambula y’omubiri gwe ogwa wansi oba okuddaabiriza olw’obuvune obw’omubiri ogwa wansi. Dduyiro ono bw’ossa mu nkola yo kiyinza okuyamba okutumbula omutindo gwo mu mizannyo, okuziyiza obuvune, n’okulongoosa bbalansi y’omubiri gwo okutwalira awamu n’engeri gy’oyimiriddemu.

Okukola : Okukola Okufaayo Hip N'okugulu Okufukamira Okugolola

• Fukamira mpola amaviivi n’ossa wansi omubiri gwo ng’olinga atudde wansi mu ntebe ey’okulowooza, ng’omugongo gwo gugoloddwa ate ng’ekifuba kiwanise.
• Bw’ossa wansi omubiri gwo, situla emikono gyo mu maaso go okusobola okufuna bbalansi era fuba okulaba ng’ebisambi byo bikwatagana ne wansi.
• Kwata embeera eno ey’okusitama okumala sekondi ntono, ng’owulira okugolola mu bisambi n’amaviivi.
• Situka mpola oddeyo mu mbeera y’okuyimirira, ng’okka emikono gyo ku mabbali go, era oddemu dduyiro nga bw’oyagala.

Enfatuko Okukola Hip N'okugulu Okufukamira Okugolola

• Okubuguma: Nga tonnaba kukola ‘squatting stretch’, kakasa nti omubiri gwo gubugumye ekimala. Kino kiyinza okuzingiramu okugolola ‘light cardio’ oba ‘dynamic stretching’. Okubuguma kiyamba okwongera okutambula kw’omusaayi mu binywa, ekikendeeza ku bulabe bw’okufuna obuvune.
• Entambula ezifugibwa: Kikulu okukola okugolola mu ngeri empola era efugibwa. Weewale okufubutuka okutambula kuba kino kiyinza okuvaako ffoomu etali ntuufu n’okufuna obuvune.
• Obuziba bw’okusitama: Geubirira okukka omubiri gwo okutuusa ng’ebisambi byo bikwatagana ne wansi, naye genda wala nga bwe kikunyuma. Kiwedde

Hip N'okugulu Okufukamira Okugolola Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Hip N'okugulu Okufukamira Okugolola?

Yee, abatandisi basobola okukola dduyiro wa Hip and Knee Flexion Squatting Stretch. Wabula kikulu okutandika n’amaanyi amatono ate n’ogenda weeyongera mpolampola ng’amaanyi go n’okukyukakyuka kwo bigenda bitereera. Dduyiro ono asobola okukyusibwa okutuuka ku mitendera gya fitness egy’enjawulo. Bulijjo jjukira okukuuma ffoomu entuufu okwewala obuvune. Bw’oba ​​tokakasa ngeri ya kukola dduyiro ono, kiyinza okukuyamba okwebuuza ku mukugu mu kukola dduyiro oba omusawo akola ku by’omubiri.

Wagamba atya akawu emirundi Hip N'okugulu Okufukamira Okugolola?

• Sumo Squat: Mu nkyusa eno, ebigere byo bibeera nga bigazi okusinga ebisambi ng’ebigere byo bitunudde, nga bitunuulira ebinywa by’ekisambi eby’omunda ng’oggyeeko ebisambi n’amaviivi.
• Bulgarian Split Squat: Eno squat ya kigere kimu ng’ekigere ekimu kiwaniriddwa emabega wo ku katebe oba ku ddaala, okwongera okugolola n’amaanyi ageetaagisa okuva mu kiwato n’okugulu kw’ekigere eky’omu maaso.
• Pistol Squat: Eno nkyukakyuka ya mulembe mw’ofukamira ku kigere ekimu, ng’okugulu okulala kugoloddwa butereevu mu maaso go, nga kyetaagisa amaanyi amangi n’okukyukakyuka mu kisambi n’okugulu.
• Overhead Squat: Mu squat eno, okwata barbell oba resistance band waggulu, ekyongera okusoomoozebwa kw’omubiri ogwa waggulu n’omusingi ate ng’ogolola ebisambi n’amaviivi.

Waakulu obulimba ebyamarga Hip N'okugulu Okufukamira Okugolola?

• Deadlifts zijjuliza Hip And Knee Flexion Squatting Stretch nga zinyweza ebinywa by’omugongo ne glute, ebikulu ennyo mu kukuuma ffoomu entuufu n’okutebenkera mu kiseera ky’okusikambula.
• Glute bridges era zisobola okujjuliza Hip And Knee Flexion Squatting Stretch, kuba okusinga zitunuulira glutes n’ebisambi, nga ziyamba mu kukulaakulanya amaanyi n’okukyukakyuka mu bitundu bino, ekiyinza okulongoosa obulungi bw’okugolola okusitama.