Okubuguma mu Lunge

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

Okuva mu Okubuguma mu Lunge

Dduyiro wa Warming-up in Lunge ntambula ya maanyi eteekateeka omubiri okukola dduyiro ow’amaanyi ng’eyongera omusaayi mu binywa n’okutumbula okukyukakyuka kw’ennyondo. Kirungi nnyo eri buli muntu okuva ku batandisi okutuuka ku baagalana ba fitness ey’omulembe kuba kiyamba okutumbula bbalansi, okukwatagana, n’amaanyi g’omubiri okutwalira awamu. Abantu bandyagadde okukola dduyiro ono kuba takoma ku kutegeka mubiri kukola dduyiro, okukendeeza ku bulabe bw’okufuna obuvune, wabula ayamba n’okutonnya omubiri ogwa wansi naddala ng’atunuulidde ebitundu by’omubiri ebiyitibwa glutes, ebisambi, ne core.

Okukola : Okukola Okufaayo Okubuguma mu Lunge

• Kuba eddaala ddene mu maaso n’ekigere kyo ekya ddyo, ng’okakasa nti ogenda wala ekimala ng’okugulu kwo okwa ddyo kujja kuba butereevu waggulu w’enkizi yo eya ddyo.
• Wansi omubiri gwo okutuusa ng’ekisambi kyo ekya ddyo kikwatagana ne wansi ate ng’okugulu kwo okwa ddyo kutumbiddwa waggulu w’enkizi, eno y’embeera y’okuwuga. Okugulu kwo okw’emabega kulina okuwuubaala okuva ku ttaka.
• Sindika n’ekigere kyo ekya ddyo oddeyo mu kifo w’otandikidde.
• Ddamu emitendera gye gimu ng’ogenda mu maaso n’ekigere kyo ekya kkono. Okukyusakyusa amagulu okusobola okubuguma mu bujjuvu.

Enfatuko Okukola Okubuguma mu Lunge

• Okubuguma: Nga tonnaba kuzimba mawuggwe, kakasa nti obugumya omubiri gwo ng’okola dduyiro ow’omutima omutono ng’okudduka emisinde oba okubuuka. Kino kijja kwongera okukuba omutima n’okuteekateeka ebinywa byo okukola dduyiro, kikendeeze ku bulabe bw’okufuna obuvune.
• Okwongera mpolampola: Tandika n’amawuggwe matono era mpolampola yongera ku muwendo ng’amaanyi go n’okugumiikiriza bigenda bitereera. Weewale ensobi y’okukola amawuggwe amangi omulundi gumu ekiyinza okunyigiriza ebinywa ne kikuviirako okufuna obuvune.
• Enkola y’okussa: Jjukira okussa obulungi ng’okola dduyiro. Fuuwa omukka nga bw’okka omubiri gwo, era fulumya omukka nga bw’osika okudda waggulu okutuuka

Okubuguma mu Lunge Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okubuguma mu Lunge?

Yee, abatandisi basobola ddala okukola dduyiro wa Warming-up in Lunge. Y’engeri ennungi ey’okubugumya omubiri, okugolola ebinywa, n’okulongoosa bbalansi n’okukwatagana. Wabula kikulu okulaba nga ffoomu entuufu okwewala obuvune. Abatandisi balina okutandika n’okuwuuma (shallow lunge) ne bongera ku buziba mpolampola ng’amaanyi gaabwe n’okukyukakyuka bitereera. Singa bafuna obuzibu oba obulumi bwonna, balina okuyimiriza dduyiro ono ne beebuuza ku mukugu mu by’omubiri oba omusawo akola ku by’omubiri.

Wagamba atya akawu emirundi Okubuguma mu Lunge?

• Gezaako Lateral Lunge ng’enkyukakyuka, gy’ofuluma n’ogenda ku bbali mu kifo ky’okugenda mu maaso, ng’osika ebisambi byo emabega n’okufukamira okugulu kwo okulinnya.
• Teekamu Walking Lunge mu kubuguma kwo, ng’ogenda mu maaso buli luge, ng’okyusakyusa amagulu nga bw’ogenda.
• Lowooza ku Reverse Lunge, okudda emabega mu kifo ky’okudda mu maaso, n’okka omubiri gwo okutuusa ng’okugulu kwo okw’emabega kumpi kukwata ku ttaka, olwo n’odda emabega waggulu okutandika.
• Gezesa ku Twisting Lunge, yongerako okukyusakyusa omubiri gwo ng’oyolekera oludda lw’okugulu kwo okw’omu maaso ng’okka omubiri gwo mu lunge.

Waakulu obulimba ebyamarga Okubuguma mu Lunge?

• Dduyiro w’amaviivi aga waggulu y’emu ku nsonga endala ennungi kubanga abugumya ebinywa by’ekisambi n’okwongera ku kukuba kw’omutima, okuteekateeka omubiri okukola entambula z’amawuggwe ez’amaanyi.
• Okugolola okw’amaanyi, gamba ng’okuwuuba amagulu, kujjuliza okubuguma mu luge kubanga kyongera okukyukakyuka n’okutambula mu bbanga, bwe kityo ne kikendeeza ku bulabe bw’okulumwa mu kiseera ky’amawuggwe.