Okugalamira Hip Straight Amagulu Situla

• Omusangwa w'ekifo: Ebisenteza.
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Iliopsoas
• Ekinaku eky'enna: , Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Okuva mu Okugalamira Hip Straight Amagulu Situla

Dduyiro wa Lying Hip Straight Leg Raise ye dduyiro w’omubiri ogwa wansi ng’okusinga anyweza ebinywa by’ekisambi n’ebinywa by’olubuto ebya wansi, n’ayamba okutebenkera n’okukyukakyuka. Esaanira abantu ssekinnoomu ab’emitendera gyonna egy’okubeera omulamu obulungi, okuva ku batandisi okutuuka ku bannabyamizannyo, kuba esobola okukyusibwa okusinziira ku maanyi g’omuntu kinnoomu n’okukyukakyuka. Abantu bayinza okwagala okussa dduyiro ono mu nkola yaabwe okutumbula amaanyi gaabwe ag’omusingi, okutumbula omutindo gwabwe mu mizannyo, n’okukendeeza ku bulabe bw’obuvune obuva ku bitundu by’ekisambi ebinafu.

Okukola : Okukola Okufaayo Okugalamira Hip Straight Amagulu Situla

• Ng’okuuma okugulu kwo nga kugoloddwa ate ng’obugere busonga, situla mpola okugulu okumu okuva ku ttaka.
• Situla ekigere kyo okutuusa nga kiri ku diguli 90 n’omubiri gwo, oba okutuuka w’osobola okukisitula mu ngeri eyeeyagaza nga tofukamidde kugulu.
• Kwata embeera eno okumala sekondi ntono nga tonnakka mpola kigere kyo okudda mu kifo we watandikira.
• Ddamu dduyiro ono n’okugulu okulala, ng’okyusakyusa amagulu okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Okugalamira Hip Straight Amagulu Situla

• Entambula efugirwa: Weewale okufubutuka mu ntambula. Bw’ositula ekigere kyo, kikole mpola era ng’ofuga, olwo okikka wansi oddeyo wansi mu ngeri y’emu. Kino kijja kukwata bulungi ebinywa byo era kikendeeze ku bulabe bw’okunyigirizibwa oba okulumwa.
• Kuuma Okugulu Kwo Nga Kugolokofu: Ensobi emu gy’olina okwewala kwe kufukamira okugulu ng’okola dduyiro. Ekigere kyo kirina okusigala nga kigolokofu nga bw’okisitula waggulu n’okukka wansi n’edda wansi. Kino kijja kulaba ng’okola bulungi ebinywa byo ebinyiga ekisambi n’ebinywa ebirala ebikwatagana nabyo.
• Weewale okukuba omugongo: Ensobi endala etera okukolebwa kwe kukuba omugongo okuva wansi ng’ositula okugulu. Kino kiyinza okussa akazito akateetaagisa ku mugongo gwo ogwa wansi n’okukendeeza ku bulung’amu bwa dduyiro. Okwewala

Okugalamira Hip Straight Amagulu Situla Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okugalamira Hip Straight Amagulu Situla?

Yee, abatandisi basobola okukola dduyiro wa Lying Hip Straight Leg Raise. Dduyiro mwangu nnyo ng’atunuulira ebinywa by’ekisambi n’ebinywa ebya wansi mu lubuto. Wabula kyetaagisa okukuuma ffoomu entuufu n’okutandika n’okuddiŋŋana emirundi egiwerako ng’owulira bulungi okwewala obuvune. Amaanyi n’okugumiikiriza bwe bigenda byeyongera, omuwendo gw’okuddiŋŋana oba sets guyinza okweyongera. Singa wabaawo obuzibu oba obulumi bwonna mu kiseera ky’okukola dduyiro, kirungi okuyimirira n’okwebuuza ku mukugu mu by’okukola ffiiti oba omusawo w’ebyobulamu.

Wagamba atya akawu emirundi Okugalamira Hip Straight Amagulu Situla?

• Weighted Lying Hip Straight Leg Raise: Kino kizingiramu okukwata dumbbell oba weight plate ku bisambi byo ng’okola dduyiro okwongera okuziyiza.
• Lying Hip Raise with Resistance Band: Enkyukakyuka eno erimu okuzinga resistance band ku bisambi oba enkizi n’okola hip raise ng’oziyiza obuziyiza bwa bbandi.
• Lying Hip Raise with Exercise Ball: Wano, oteeka ebigere byo ku mupiira gwa dduyiro ng’okola hip raise, ekyetaagisa bbalansi okusingawo n’okuyingiza ebinywa ebisingawo.
• Lying Hip Raise with Feet Elevated: Enkyukakyuka eno erimu okuteeka ebigere byo ku katebe oba ku ddaala ng’okola hip raise, ekyongera ku buwanvu bw’entambula n’amaanyi ga dduyiro.

Waakulu obulimba ebyamarga Okugalamira Hip Straight Amagulu Situla?

• Dduyiro wa Plank atuukiriza Lying Hip Straight Leg Raise ng’anyweza ebinywa ebikulu, ebyetaagisa okukuuma ffoomu entuufu n’okutebenkera mu kiseera ky’okusitula amagulu.
• Dduyiro wa Hamstring Stretch atuukiriza Lying Hip Straight Leg Raise kuba ayongera okukyukakyuka mu bitundu by’omubiri ebiyitibwa hamstrings, ekibinja ky’ebinywa ekikulu ekikozesebwa mu kusitula amagulu, bwe kityo n’alongoosa ebanga ly’entambula n’obulungi bwa dduyiro.