Lateral Bound ku mabbali
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Okuva mu Lateral Bound ku mabbali
Lateral Bound ye dduyiro ow’amaanyi ng’okusinga atunuulira ebinywa by’omubiri ebya wansi, okutumbula amaanyi, obuvumu n’okutebenkeza. Kirungi nnyo eri bannabyamizannyo n’abawagizi ba fitness abeetaaga okutambula ku mabbali mu mizannyo oba emirimu gyabwe, gamba ng’abazannyi ba ttena, abazannyi ba basketball, oba abazannyi ba ski. Okuyingiza Lateral Bounds mu nkola yo ey’okukola dduyiro kiyinza okulongoosa obutebenkevu bwo, obuvumu n’amaanyi, ekigifuula eky’okulonda ekirungi ennyo eri abo abagenderera okutumbula omutindo gwabwe mu mizannyo oba okumala okwongera eby’enjawulo mu nkola yaabwe ey’okutendekebwa.
Okukola : Okukola Okufaayo Lateral Bound ku mabbali
- Kyuusa obuzito bw’omubiri gwo ku kigere kyo ekya ddyo, olwo obuuke ku mabbali ku kkono, okka ku kigere kyo ekya kkono era oleke ekigere kyo ekya ddyo okuwuubaala emabega w’okugulu kwo okwa kkono.
- Bw’oba ogenda okukka, nyweza okukuba ng’ofukamira okugulu kwo okwa kkono n’osika ebisambi byo emabega, ng’ekifuba kyo kiwanvuye ate omugongo nga gugoloddwa.
- Amangu ago ssika ekigere kyo ekya kkono obuuke ku mabbali ku ddyo, otuuke ku kigere kyo ekya ddyo n’okkiriza ekigere kyo ekya kkono okuwuubaala emabega w’okugulu kwo okwa ddyo.
- Ddamu entambula eno okuva ku ludda ku ludda olw’omuwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti okuuma ennyimba n’okufuga mu dduyiro yenna.
Enfatuko Okukola Lateral Bound ku mabbali
- **Weewale okukka ennyo**: Ensobi emu abantu gye batera okukola kwe kukka nnyo ku bigere, ekiyinza okuleeta okunyigirizibwa okuteetaagisa ku binywa. Wabula gezaako okukka wansi mpola era ng’ofuga, ng’onyiga okukubwa n’ebinywa byo n’ebisambi. Kino tekikoma ku kukendeeza bulabe bwa buvune wabula kiyamba n’okuyingiza ebinywa ebituufu.
- **Kozesa Emikono gyo**: Tewerabira okukozesa emikono gyo okuyamba ku bbalansi n'amaanyi. Ziwuunge mu kkubo ery’ekikontana n’okubuuka. Bw’oba obuuka ku kkono, ssika emikono gyo ku ddyo, era...
Lateral Bound ku mabbali Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Lateral Bound ku mabbali?
Yee, abatandisi basobola okukola dduyiro wa Lateral Bound. Wabula kikulu okutandika mpola n’okussa essira ku ffoomu okwewala obuvune. Dduyiro wa plyometric ng’atunuulira ebinywa by’amagulu naddala ebinywa ebiyitibwa glutes ne quads. Era kiyamba okutebenkeza, okukola amangu n’okukwatagana. Bw’oba omutandisi, oyinza okwagala okutandika n’entambula entono n’ogenda weeyongera mpolampola ng’ogenda weeyongera amaanyi n’okwesanyusaamu mu dduyiro ono. Nga bulijjo, kirungi okwebuuza ku mukugu mu kukola ffiiti oba omutendesi okukakasa nti dduyiro okola bulungi.
Wagamba atya akawu emirundi Lateral Bound ku mabbali?
- Lateral Bound with Squat: Enkyusa eno eyongera ku squat ng’ossa ku ttaka buli kubuuka, ekyongera ku maanyi ga dduyiro.
- Single Leg Lateral Bound: Mu nkyukakyuka eno, obuuka ku mabbali naye n’otuuka ku kigere kimu, n’osomooza bbalansi yo n’okukwatagana.
- Lateral Bound with Knee Drive: Buli lw’omala okusiba, ovuga okugulu kw’okugulu kwo okutabuuka ng’oyolekera ekifuba kyo, ekikwata ebinywa byo ebikulu.
- Lateral Bound with Resistance Band: Okukozesa resistance band okwetooloola enkizi zo ng’okola dduyiro kyongera obuzibu n’okunyweza ebiwamba ebisambi byo.
Waakulu obulimba ebyamarga Lateral Bound ku mabbali?
- Side Lunges: Dduyiro ono ajjuliza Lateral Bounds nga akola ebibinja by’ebinywa bye bimu – glutes, hamstrings, ne quads – naye mu ngeri egenda mpola, efugibwa, ekiyinza okuyamba okuzimba amaanyi n’okulongoosa ffoomu olw’entambula ezisinga okubwatuka.
- Squat Jumps: Squat Jumps dduyiro wa plyometric nga Lateral Bounds, era ayamba okwongera amaanyi n’amaanyi g’omubiri ogwa wansi naddala mu quads ne glutes, ekiyinza okulongoosa obuwanvu n’obuwanvu bwa bounds zo.
Ebifaananyi ez'okusobola okutandika Lateral Bound ku mabbali
- Dduyiro za plyometric
- Workout z’obuzito bw’omubiri
- Dduyiro wa Lateral Bound
- Workouts z’okubuuka okuva ku ludda
- Plymetrics okusobola okukola agility
- Obuzito bw’omubiri okutambula mu bbali
- Dduyiro w’okubuuka ku bbali
- Obukodyo bw’okutendeka plyometric
- Dduyiro w’okupima obuzito bw’omubiri (plyometric exercises).
- Lateral Bound dduyiro wa plyometric