March Tuula
Empaawo y'ensomero
Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu March Tuula
Dduyiro wa March Sit dduyiro wa bintu bingi ng’agatta emigaso gy’okunyweza emisuwa n’emisuwa emikulu, ekigifuula dduyiro omulungi ennyo eri abantu ssekinnoomu ku mitendera gyonna egy’okubeera omulamu obulungi. Kisaanira nnyo abo abaagala okulongoosa bbalansi yaabwe, okukwatagana, n’amaanyi g’omusingi nga tebassa buzibu bungi ku binywa byabwe. Okwenyigira mu dduyiro wa March Sit kiyinza okuyamba okutumbula sitamina, okutumbula enyimirira ennungi, n’okuyamba mu kugejja, ekigifuula ekyetaagisa okugatta ku nkola yonna ey’okubeera omulamu obulungi.
Okukola : Okukola Okufaayo March Tuula
- Ng’okuuma omugongo nga gugoloddwa, situla okugulu kwo okwa ddyo ng’oyolekera ekifuba kyo waggulu nga bw’osobola, olwo okikka wansi oddeyo wansi.
- Ddamu entambula y’emu n’okugulu kwo okwa kkono.
- Sigala ng’okyusakyusa amagulu okumala omuwendo gw’okuddiŋŋana gw’oyagala oba okumala ekiseera ekigere.
- Jjukira okuyingiza omusingi gwo n’okukuuma omugongo nga gugoloddwa mu dduyiro yenna okuziyiza obuvune n’okukola obulungi.
Enfatuko Okukola March Tuula
- Entambula efugibwa: Ensobi etera okukolebwa kwe kufubutuka okuyita mu ntambula. Mu kifo ky’ekyo, dduyiro oyo kola mpola era ng’ofuga. Situla okugulu okumu ng’oyolekera ekifuba kyo, olwo odde wansi oddemu wansi n’oddamu n’okugulu okulala. Gy’okoma okugenda empola, gye kikoma okubeera ekirungi, kuba kino kijja kukwata ebinywa byo obulungi.
- Engage Your Core: Kakasa nti oyingiza core yo mu dduyiro yenna. Kino kitegeeza okusika olubuto lwo ng’oyolekera omugongo okusobola okukola ebinywa by’olubuto. Obutakwatagana na core yo kiyinza okuvaako okunyigirizibwa mu mugongo ogwa wansi.
- Weewale okwesigamira emabega: Ensobi etera okukolebwa kwe kwesigama emabega ng’ositula amaviivi ekiyinza okussa akazito akateetaagisa ku maviivi go
March Tuula Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola March Tuula?
Yee, abatandisi basobola okukola dduyiro wa March Sit. Dduyiro atakwata nnyo era ayamba okunyweza omusingi n’okulongoosa bbalansi. Wabula nga bwe kiri ku dduyiro yenna omupya, abatandisi balina okutandika mpola era mpolampola okwongera amaanyi ng’amaanyi gaabwe n’okugumiikiriza bitereera. Bulijjo kikulu okukuuma ffoomu entuufu okwewala obuvune. Singa ofuna obuzibu oba obulumi bwonna, kirungi okuyimiriza dduyiro n’okwebuuza ku mukugu mu by’okukola ffiiti oba omusawo w’ebyobulamu.
Wagamba atya akawu emirundi March Tuula?
- The March Sit with Resistance Bands: Enkyukakyuka eno erimu obuuma obuziyiza okwetooloola ebisambi okwongera okuziyiza n’okukola ennyo ebinywa.
- The March Sit with Weights: Mu nkyukakyuka eno, okwata dumbbells oba kettlebells mu ngalo okwongera okuziyiza n’okusomooza bbalansi yo.
- The March Sit with Twist: Enkyukakyuka eno erimu okukyusakyusa omubiri gwo ng’ogyolekera okugulu okusituddwa okusobola okukwata obliques zo n’okukola ku core stability yo.
- The March Sit with Extended Leg: Mu kifo ky’okuleeta okugulu kwo ng’oyolekera ekifuba kyo, ogolola okugulu kwo butereevu mu maaso go, n’okwata nnyo ebitundu byo ebya quads ne hip flexors.
Waakulu obulimba ebyamarga March Tuula?
- Embaawo: Embaawo zijjuliza March Sit nga nazo zissa essira ku maanyi g’omusingi n’okutebenkera, naye era zikwata ebibegabega, emikono, ne glutes, ne zikola dduyiro ow’omubiri gwonna mu ngeri esingako.
- Russian Twists: Dduyiro ono atuukiriza March Sit ng’atunuulidde obliques ne rectus abdominis, ekiyinza okuyamba okulongoosa balance n’okukwatagana okwetaagisa mu March Sit, ate nga n’amaanyi ga core okutwalira awamu.
Ebifaananyi ez'okusobola okutandika March Tuula
- March Dduyiro wa Sit
- Dduyiro w’obuzito bw’omubiri ku bisambi
- Dduyiro w’okunyweza ebitundu by’omubiri ebina (quadriceps).
- Workout y'ekisambi awaka
- Obuzito bw'omubiri March Tuula
- Okunyweza ebisambi ne March Sit
- March Tuula ku binywa by’amagulu
- Workout ya Quadriceps n’obuzito bw’omubiri
- March Tuula dduyiro w’ekisambi
- Workout awaka ku quadriceps