Kickback y’okugulu emu

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

Okuva mu Kickback y’okugulu emu

One Leg Kickback dduyiro akola nnyo mu mubiri ogwa wansi ng’okusinga atunuulira ebitundu by’omubiri ebiyitibwa glutes ne hamstrings, okuyamba okunyweza, okutonnya n’okubumba ebitundu bino. Dduyiro nnungi nnyo eri abatandisi n’abawagizi ba fitness ey’omulembe kuba esobola okukyusibwa okutuukagana n’amaanyi g’omuntu kinnoomu n’omutindo gwa fitness. Abantu ssekinnoomu bayinza okwagala okussa dduyiro ono mu nkola yaabwe okutumbula amaanyi g’omubiri ogwa wansi, okutumbula bbalansi n’okutebenkera, n’okutuuka ku mugongo ogutegeerekese era ogulimu toned.

Okukola : Okukola Okufaayo Kickback y’okugulu emu

• Kuuma omusingi gwo nga gukwatagana ate ng’omugongo gwo gugoloddwa ng’ositula okugulu okumu okuva ku ttaka, ng’ogufukamiza mu nkoona ya diguli 90.
• Kikube mpola mpola ekigere kyo ekikutte emabega n’okudda waggulu, ng’ogaziya mu bujjuvu okutuusa lwe kinaakwatagana n’omubiri gwo.
• Kwata ekifo kino okumala akaseera, ng’osika glutes zo waggulu ku ntambula.
• Wansi okugulu kwo oddeyo wansi mu kifo we watandikidde, okukakasa nti okuuma okufuga era toleka kugulu kwo kukwata ku ttaka nga tonnaddamu dduyiro.

Enfatuko Okukola Kickback y’okugulu emu

• Engage Your Core: Bulijjo kwata core yo mu dduyiro yenna. Kino tekijja kukoma ku kuyamba kutebenkeza mubiri gwo wabula kijja kukuuma n’omugongo gwo ogwa wansi okuva ku kunyigirizibwa okuteetaagisa. Ensobi etera okukolebwa kwe kwerabira okuyingiza omusingi, ekiyinza okuvaako okulumwa omugongo oba obuvune.
• Entambula efugibwa: Bw’oba ​​osamba emabega, kikole mpola era ng’ofugibwa. Weewale okuwuuba ekigere kyo okudda n’okudda amangu, kuba kino kiyinza okukusika omugongo era tekikola bulungi glutes zo.
• Kuuma Obulago Nga Obutaliimu: Ensobi endala etera okukolebwa kwe kutunula waggulu ng’okola dduyiro, ekiyinza okunyigiriza ensingo. Mu kifo ky’ekyo, ensingo yo gikuume mu mbeera ya neutral ng’otunuulira wansi wansi.
• Full Range of Motion: Kakasa nti ogaziya mu bujjuvu okugulu kwo emabega

Kickback y’okugulu emu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Kickback y’okugulu emu?

Yee, abatandisi basobola okukola dduyiro wa One leg kickback. Dduyiro mwangu era mulungi okutunuulira n’okunyweza ebinywa bya glute. Wabula kikulu abatandisi okutandika n’obuzito obutono oba obutazitowa n’akatono, n’okwongera mpolampola ng’amaanyi gaabwe geeyongera. Era kikulu nnyo okukuuma ffoomu entuufu okutangira obuvune. Bw’oba ​​tokakasa, bulijjo kirungi okunoonya obulagirizi okuva eri omukugu mu kukola ffiiti.

Wagamba atya akawu emirundi Kickback y’okugulu emu?

• The Fire Hydrant Kickback: Enkyusa eno nayo etandika ku bigere byonna ebina, naye mu kifo ky’okukuba butereevu emabega, ositula okugulu kwo n’ofuluma ku bbali n’oluvannyuma n’odda emabega.
• The Standing Kickback: Enkyukakyuka eno ekolebwa ng’oyimiridde, ng’okozesa bbugwe oba entebe okusobola okufuna bbalansi ng’osika okugulu okumu okudda emabega.
• The Weighted Kickback: Enkyusa eno erimu okukozesa obuzito bw’enkizi oba bbandi ya resistance okwongera okusoomoozebwa ng’okola kickback.
• The Bench Kickback: Enkyukakyuka eno yeetaaga bench oba step, mw’oteeka emikono gyo n’okugulu okumu ku bench, olwo okugulu okulala n’ozza emabega.

Waakulu obulimba ebyamarga Kickback y’okugulu emu?

• Amawuggwe: Okufaananako n’okukuba ekigere ekimu, amawuggwe gakola ebinywa ebiyitibwa glutes, hamstrings ne quads. Entambula eno era eyamba okutumbula bbalansi n’okukwatagana, ekiyinza okutumbula obulungi bw’okukuba ekigere ekimu.
• Glute Bridge: Dduyiro ono era atunuulidde ebitundu by’omubiri ebiyitibwa glutes ne hamstrings, okufaananako n’okukuba ekigere ekimu. Nga twawula ebinywa bino, omutala gwa glute gusobola okwongera amaanyi n’okutebenkera mu mubiri ogwa wansi, ne gulongoosa omulimu gw’okukuba ekigere ekimu.