Okugalamira amagulu hip okusitula
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Okuva mu Okugalamira amagulu hip okusitula
Lying Leg Hip Raise dduyiro wa maanyi mu mubiri ogwa wansi ng’okusinga atunuulira ebitundu by’omubiri ebiyitibwa glutes ne hamstrings, ate ng’akwata n’ebinywa ebikulu. Dduyiro ono asaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku ba waggulu, kuba asobola bulungi okukyusibwa okutuukagana n’amaanyi g’omuntu n’okukyukakyuka. Abantu bayinza okwagala okuyingiza Lying Leg Hip Raise mu nkola yaabwe kuba tekoma ku kuyamba kuzimba maanyi ga mubiri wansi n’okutebenkera, wabula era eyamba mu kulongoosa bbalansi, okutumbula omutindo gw’emizannyo, n’okutumbula enyimirira ennungi.
Okukola : Okukola Okufaayo Okugalamira amagulu hip okusitula
- Fukamira amaviivi go era ebigere bikuume nga bipapajjo wansi, olwo ositule ebisambi okuva ku ttaka okukola layini engolokofu okuva ku maviivi okutuuka ku bibegabega byo.
- Ekiddako, situla okugulu okumu ng’oyolekera ekisenge ng’ekigere kyo ekirala okikuumira ku ttaka ate ng’ebisambi byo biwanise.
- Kwata ekifo kino okumala sekondi ntono, ng’okwata ebinywa byo eby’omusingi n’ebya glute.
- Wansi okugulu kwo okwasitula oddeyo mu kifo we watandikira era oddemu dduyiro n’okugulu kwo okulala. Okusobola okufuna ebirungi, kola seti eziwera eza dduyiro ono.
Enfatuko Okukola Okugalamira amagulu hip okusitula
- Entambula efugirwa: Bw’ositula amagulu n’ebisambi okuva ku ttaka, kakasa nti okwata ebinywa byo ebikulu. Kino kijja kuyamba okukuuma obutebenkevu n’okufuga mu ntambula yonna. Weewale okuwuuba amagulu oba okukozesa ‘momentum’ okusitula ebisambi kuba kino kiyinza okukuviirako obuvune era tekijja kutunuulira bulungi binywa by’ogenderera.
- Full Range of Motion: Situla ebisambi okutuusa omubiri gwo lwe gukola layini engolokofu okuva ku bibegabega okutuuka ku bigere. Weewale ensobi eya bulijjo ey’obutasitula bisambi waggulu ekimala, ekiyinza okukomya dduyiro okukola obulungi.
- Mpola era nga tonywevu: Wansi ebisambi n’amagulu go oddeyo mu kifo we watandikira mpola mpola era ng’ofuga. Kino kijja kulaba ng’ebinywa byo bikwatagana mu kiseera kyonna
Okugalamira amagulu hip okusitula Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Okugalamira amagulu hip okusitula?
Yee, abatandisi basobola okukola dduyiro wa Lying Leg Hip Raise. Wabula kikulu okutandika n’amaanyi amatono ate mpolampola ng’ogyongerako ng’obudde buyise. Era kikulu nnyo okukuuma ffoomu entuufu okwewala obuvune. Abatandisi bayinza okwagala okutandika nga basitula okugulu okumu omulundi gumu mu kifo ky’okusitula byombi okusobola okufuula dduyiro ono obutasoomoozebwa nnyo. Nga bulijjo, kirungi okwebuuza ku mukugu mu by’okukola ffiiti okukakasa nti dduyiro akolebwa mu butuufu.
Wagamba atya akawu emirundi Okugalamira amagulu hip okusitula?
- Weighted Hip Raise: Mu nkyukakyuka eno, oteeka obuzito ku lubuto lwo olwa wansi okwongera okuziyiza n’okusoomoozebwa mu dduyiro, okwongera amaanyi n’okugumiikiriza kwa glutes n’emisuwa gyo.
- Hip Raise with Resistance Band: Bw’oteeka ‘resistance band’ okwetooloola amaviivi go ng’okola dduyiro, osobola okukwata si glutes zo n’emisuwa gyokka, wabula n’ebikwata ku hip ne adductors.
- Swiss Ball Hip Raise: Okukozesa omupiira gwa Switzerland ku dduyiro ono kyongera ekintu eky’obutabeera mu ntebenkevu, ekiwaliriza ebinywa byo ebikulu okukola ennyo okukuuma bbalansi, bwe kityo ne kyongera ku bulungibwansi bwa dduyiro okutwalira awamu.
- Hip Raise with Feet Elevated: Bw’oteeka ebigere byo ku katebe oba ku ddaala, osobola okwongera ku buwanvu bw’entambula ya dduyiro, ekiyinza okuyamba okutuuka ku...
Waakulu obulimba ebyamarga Okugalamira amagulu hip okusitula?
- Glute bridges zisobola okutuukiriza Lying leg hip raises nga zitunuulira ebibinja by’ebinywa bye bimu - glutes ne hamstrings - naye mu ntambula ey’enjawulo, okuyamba okutumbula amaanyi n’okukyukakyuka mu mubiri ogwa wansi.
- Okunyiga obugaali nakyo kiyinza okuba ekijjuvu ekirungi ku Lying leg hip raises nga bwe zikwatagana n’ebinywa ebya wansi n’ebinywa eby’omu kisambi, nga bino bye binywa eby’okubiri ebikwatibwako mu kusitula ekisambi ky’amagulu, bwe kityo ne kikakasa nti omubiri gwa wansi n’okukola dduyiro ow’omusingi.
Ebifaananyi ez'okusobola okutandika Okugalamira amagulu hip okusitula
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