Okubuguma mu Lunge

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

Okuva mu Okubuguma mu Lunge

Okubuguma mu Lunge dduyiro ow’amaanyi ayamba okwongera ku bbugumu ly’omubiri, okutumbula okukyukakyuka kw’ebinywa, n’okuteekateeka omubiri okukola dduyiro ow’amaanyi. Esaanira abantu ssekinnoomu ab’emitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, ng’ekigendererwa kya kukendeeza ku bulabe bw’obuvune n’okutumbula omutindo okutwalira awamu. Abantu bandyagadde okukola dduyiro ono okutumbula amaanyi g’omubiri gwabwe ogwa wansi, okutumbula bbalansi n’okukwatagana, n’okuteekateeka ebinywa n’ennyondo zaabwe okukola entambula ez’enjawulo.

Okukola : Okukola Okufaayo Okubuguma mu Lunge

• Kuba eddaala ddene mu maaso n’ekigere kyo ekya ddyo era wansi omubiri gwo mpola okutuusa ng’okugulu kwo okwa ddyo kufukamidde ku diguli 90. Okugulu kwo okw’emabega kulina okuba waggulu ddala wansi, naye nga tokukwatako. Kakasa nti okugulu kwo okw’omu maaso kuli butereevu waggulu w’enkizi.
• Ddayo waggulu okutuuka mu kifo w’otandikidde, ng’okozesa ekisinziiro kyo ekya ddyo okukuvuga.
• Ddamu entambula y’emu n’okugulu kwo okwa kkono, ku mulundi guno ogenda mu maaso n’ekigere kya kkono n’okufukamira okugulu kwo okwa kkono okutuuka ku diguli 90.
• Sigala ng’okyusakyusa amagulu okumala omuwendo gw’okuddamu oba obudde bw’oyagala, ng’okakasa nti omusingi gwo gukutte era ng’omubiri gwo guyimiridde mu dduyiro yenna.

Enfatuko Okukola Okubuguma mu Lunge

• Toyanguwa: Ensobi etera okukolebwa kwe kufubutuka okuyita mu dduyiro. Kikulu okukola lunge mpola era n’okufuga okusobola okutumbula okukwatagana kw’ebinywa n’okuziyiza obuvune.
• Warm Up: Nga tonnaba kuzimba mawuggwe, bbugumya omubiri gwo ne cardio etali ya maanyi, nga jogging oba jumping jacks, okumala eddakiika nga 5-10. Kino kijja kuteekateeka ebinywa byo n’ennyondo zo okukola dduyiro.
• Core Engagement: Engage your core mu ntambula yonna. Kino kijja kukuyamba okukuuma bbalansi n’okutebenkera, era kijja kukuyamba n’okunyweza ebinywa byo ebikulu.
• Tosukkiridde kugaziya: Weewale okumira a

Okubuguma mu Lunge Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okubuguma mu Lunge?

Yee, abatandisi mazima ddala basobola okukola dduyiro wa Warming-up in Lunge. Wabula kikulu okulaba nga ffoomu entuufu okutangira obuvune. Tandika mpola era mpolampola yongera ku maanyi ng’amaanyi go n’okukyukakyuka bwo bigenda bitereera. Bw’oba ​​tokakasa ngeri gy’oyinza okukolamu dduyiro ono, kiyinza okuba eky’omugaso okubeera n’omutendesi w’omuntu oba omukugu mu by’okukola dduyiro okukulambika mu kusooka.

Wagamba atya akawu emirundi Okubuguma mu Lunge?

• Gezaako Lunge ng’okozesa Twist warm-up, nga kino kizingiramu okuwuga mu maaso n’oluvannyuma n’okyusakyusa omubiri gwo okudda ku bbali, okuyamba okubugumya omubiri gwo ogwa wansi n’omusingi gwo.
• Side Lunge Warm-up y’enkyukakyuka endala, mu kifo ky’okudduka mu maaso, odduka n’ogenda ku mabbali ekiyinza okuyamba okubugumya ebisambi byo eby’omunda n’eby’ebweru.
• Reverse Lunge Warm-up nkola nnungi nnyo, gy’odda emabega mu lunge mu kifo ky’okudda mu maaso, n’oteeka situleesi ntono ku maviivi go.
• Overhead Lunge Warm-up, kino kizingiramu okuwuga mu maaso ng’otuuka ku mikono gyo waggulu, okuwa omubiri gwo ogwa waggulu nakyo okugolola obulungi.

Waakulu obulimba ebyamarga Okubuguma mu Lunge?

• Amaviivi Amawanvu: Dduyiro w’amaviivi aga waggulu ajjuliza amawuggwe ng’ayongera ku kukuba kw’omutima, okubugumya omubiri, n’okuteekateeka ebinywa by’amagulu okukola entambula ez’amaanyi ezizingirwa mu mawuggwe.
• Hip Flexor Stretches: Dduyiro ono ayamba okusumulula ebitundu by’ekisambi n’okulongoosa okukyukakyuka kwabyo, ekintu ekyetaagisa ennyo mu kukola amawuggwe mu butuufu n’okuziyiza obuvune, ekigufuula omulimu ogw’omugaso ogw’okubugumya.