Hug keens ku kifuba

• Omusangwa w'ekifo: Ebisenteza.
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Gluteus Maximus
• Ekinaku eky'enna: Hamstrings

Okuva mu Hug keens ku kifuba

Dduyiro wa Hug Knees to Chest ntambula nnyangu naye nga nnungi okusinga eyamba mu kulongoosa okukyukakyuka, okumalawo okusika omuguwa mu mugongo ogwa wansi, n’okutumbula okugaaya emmere ennungi. Kisaanira abantu ssekinnoomu ab’emitendera gyonna egy’okubeera omulamu obulungi omuli n’abatandisi, era kiyinza okuba eky’omugaso naddala eri abo abamala essaawa eziwera nga batudde oba abalina obulamu obw’okutuula. Abantu bandyagadde okukola dduyiro ono kuba takoma ku kwongera bulamu bwa mubiri wabula atumbula n’okuwummulamu, ekigifuula ow’amaanyi akendeeza ku situleesi.

Okukola : Okukola Okufaayo Hug keens ku kifuba

• Situla amagulu mpola mpola ofukamira amaviivi go, ng’ogaleeta ng’oyolekedde ekifuba kyo.
• Zingira emikono gyo ku maviivi go, ng’olinga abawa ekiwato, era onywerere mu mbeera eno okumala sekondi ntono.
• Sumulula emikono gyo era wansi mpola amagulu go odde wansi mu kifo we watandikira.
• Ddamu dduyiro ono okumala emirundi egiwerako, ng’okakasa nti okuuma enkola y’okussa etali ya kukyukakyuka mu kiseera kyonna.

Enfatuko Okukola Hug keens ku kifuba

• Entambula efugirwa: Fukamira mpola amaviivi go ogaleete mu kifuba kyo, ng’ozizinga emikono gyo ng’olinga aziwa ekiwato. Kikulu okwewala okutambula amangu oba okutambula amangu ekiyinza okunyigiriza ebinywa oba okukuleetera obuvune. Mu kifo ky’ekyo, essira lisse ku ntambula ezitambula obulungi era ezifugibwa.
• Okussa obulungi: Fuuwa ng’osika amaviivi go mu kifuba, era ssa omukka ng’odda mu mbeera gy’otandikidde. Enkola entuufu ey’okussa yeetaagibwa nnyo okusobola okutumbula obulungi bwa dduyiro n’okukakasa nti tofuuka muweweevu oba okuziyira.
• Weewale Okugolola ennyo: Wadde nga kikulu okusika

Hug keens ku kifuba Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Hug keens ku kifuba?

Yee, abatandisi basobola ddala okukola dduyiro wa "Hug Knees to Chest". Ye nkola ennyangu era ekola bulungi eyamba okusumulula omugongo ogwa wansi, okumalawo okusika omuguwa, n’okulongoosa okukyukakyuka. Wabula nga bwe kiri ku dduyiro yenna, kikulu okutandika mpola n’okukakasa nti ffoomu entuufu okwewala obuvune. Laba engeri y'okukikola: 1. Gaala ku mugongo ku yoga mat oba padded surface. 2. Fukamira amaviivi go ogasika waggulu ng’oyolekera ekifuba kyo. 3. Zingira emikono gyo ku maviivi go, ng’olinga abawa ekiwato. 4. Kwata ekifo kino okumala sekondi 15-30, oba kasita kiba nga kinyuma. 5. Sumulula era oddemu. Bulijjo jjukira okussa mu ngeri eya bulijjo ng’okwata stretch. Bw’oba ​​owulira obulumi bwonna, dduyiro okomye mangu.

Wagamba atya akawu emirundi Hug keens ku kifuba?

• Sikiriza amaviivi go okutuuka mu kifuba kyo era ozinge emikono gyo mu kifuba ekibudaabuda.
• Sika amagulu go waggulu ogakwate okumpi n’ekifuba mu ngeri ey’okwekkakkanya.
• Kuŋŋaanya amaviivi go mu kifuba kyo, ng’ogazingako mu ngeri ey’ebbugumu era ey’obukuumi.
• Siba amaviivi go ku kifuba kyo, ng’ogakwata mu kifuba ekinywevu era ekibudaabuda.

Waakulu obulimba ebyamarga Hug keens ku kifuba?

• Dduyiro wa Seated Forward Bend ye dduyiro omulala ow’okujjuliza kuba mu ngeri y’emu essira aliteeka ku kugolola omugongo ogwa wansi n’emisuwa, okutumbula emigaso gy’okukyukakyuka egifunibwa okuva mu Hug Knees okutuuka mu Kifuba.
• Dduyiro wa Glute Bridge mukulu nnyo mu kujjuliza ku Hug Knees to Chest, kuba anyweza glutes n’omugongo ogwa wansi, okuwa obuwagizi obulungi n’okukwatagana obulungi mu dduyiro wa Hug Knees to Chest.