Obliques ez’omunda

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

Okuva mu Obliques ez’omunda

Dduyiro wa Internal Obliques workout enyweza omusingi ng’okusinga etunuulira ebinywa ebiri ku mabbali g’olubuto lwo, okuyamba mu kulongoosa enyimirira n’okutumbula okutebenkera kw’omubiri okutwalira awamu. Dduyiro ono asaanira abantu ssekinnoomu ab’emitendera gyonna egy’obulamu obulungi, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba asobola okukyusibwa okutuukagana n’obusobozi bw’omuntu. Abantu bayinza okwagala okuyingiza dduyiro ono mu nkola yaabwe si olw’emigaso gy’omubiri gyokka, wabula n’olw’omulimu gwe mu kwongera omutindo gw’emizannyo, okuziyiza obuvune, n’okuwagira emirimu gya buli lunaku egyetaagisa okutambula okukyusakyusa oba okufukamira ku mabbali.

Okukola : Okukola Okufaayo Obliques ez’omunda

• Teeka emikono gyo emabega w’omutwe gwo, ng’okuuma ebikoona byo nga bigazi.
• Situla ebibegabega byo ku mat okyuse omubiri gwo ogwa waggulu, okuleeta enkokola yo eya ddyo ng’oyolekera okugulu kwo okwa kkono ate ng’ogaziya okugulu kwo okwa ddyo.
• Wansi omubiri gwo oddeyo mu kifo we watandikira, ng’okuuma obuyinza okusinga okukkiriza omubiri gwo okudda wansi.
• Ddamu entambula eno ku ludda olulala, ku mulundi guno oleete enkokola yo eya kkono ku kugulu kwo okwa ddyo ate ng’ogaziya okugulu kwo okwa kkono. Sigala ng’okyusakyusa enjuyi okumala ebbanga ly’omala ng’okola dduyiro.

Enfatuko Okukola Obliques ez’omunda

• Entambula ezifugibwa: Bw’oba ​​okola dduyiro w’ebitundu ebiserengese eby’omunda, kikulu okukozesa entambula empola, ezifugibwa. Kino kijja kukuyamba okutunuulira ebinywa ebituufu n’okukendeeza ku bulabe bw’okufuna obuvune. Weewale okutambula amangu, okuwuubaala oba okukozesa amaanyi okumaliriza dduyiro, kuba bino biyinza okuvaako okunyigirizibwa oba okulumwa.
• Okussa: Ensobi endala etera okukolebwa kwe kukwata omukka ng’okola dduyiro. Kakasa nti ossa buli kiseera era mu nnyimba, ng’ofulumya omukka ku kitundu ky’okukola dduyiro n’okussa ku kusumululwa. Kino kijja kukuyamba okukuuma amaanyi go n’okussa essira, era kiyinza n’okuyamba okuyingiza omusingi gwo mu ngeri ennungi.
• Okukulaakulana: Tandika ne dduyiro nti

Obliques ez’omunda Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Obliques ez’omunda?

Yee, abatandisi basobola okukola dduyiro okunyweza obliques zaabwe ez’omunda. Wabula kikulu okutandika ne dduyiro ennyangu n’oyongera ku maanyi mpolampola okwewala obuvune. Wano waliwo dduyiro ntono abatandisi ze bayinza okugezaako: 1. Side Planks: Dduyiro ono asobola okuyamba okunyweza obliques zo. Gaala ku ludda lwo ng’ebigere byo bitumbidde waggulu ku birala ate ng’omubiri gwo guli mu layini engolokofu. Omubiri gwo guwanirize waggulu ku mukono gwo ogw’omu maaso era ositule ebisambi byo okuva wansi. Kwata okumala sekondi ntono, olwo wansi omugongo wansi. Ddamu ku njuyi zombi. 2. Russian Twists: Tuula wansi ng’amaviivi go gafukamidde, ssika abs zo ku mugongo, era weesigame emabega yinsi ntono ng’omugongo gwo gugoloddwa. Kwata emikono gyo mu maaso go era onyige torso yo ku ddyo, olwo ku kkono okumaliriza rep emu. 3. Standing Side Bends: Yimirira butereevu ng’ebigere byo byawukanye mu bugazi bw’ekisambi. Kwata dumbbell mu mukono gwo ogwa ddyo, engalo ng’otunudde munda ng’oyolekera...

Wagamba atya akawu emirundi Obliques ez’omunda?

• Okuzimbulukuka kw’olubaawo olw’ebbali y’enkyukakyuka endala egatta olubaawo lw’ebbali n’entambula y’okukyusakyusa okutuuka ku biwujjo eby’omunda.
• Russian twist dduyiro wa kutudde nga mulimu okukyusakyusa omubiri okuva ku ludda olumu okudda ku lulala, okukola obulungi ebitundu eby’omunda ebiserengese.
• Okunyiga obugaali dduyiro wa maanyi alimu okutambula kw’okugulu n’enkokola mu kiseera kye kimu, ng’otunuulira ebitundu eby’omunda ebiserengese.
• Enkola ya seated barbell twist y’enkyukakyuka endala erimu okutuula ku katebe n’okyusakyusa omubiri okuva ku ludda olumu okudda ku lulala ng’okwata barbell.

Waakulu obulimba ebyamarga Obliques ez’omunda?

• Russian Twists: Nga kyetaagisa okutambula kw’omubiri gw’omubiri mu ngeri ey’okukyusakyusa, dduyiro ono atunuulira butereevu era n’akwata ku bitundu eby’omunda ebiserengese, ekiyamba mu kwongera amaanyi gaabwe n’okugumiikiriza.
• Side Planks: Dduyiro ono takoma ku kunyweza core wabula era atunuulira nnyo ebitundu eby’omunda ebiserengese nga yeetaaga omubiri okwetebenkeza nga bwe gusitula ebisambi okuva ku ttaka, bwe kityo ne kitereeza bbalansi n’enyimirira.