Okugalamira Okusitula Amagulu

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

Okuva mu Okugalamira Okusitula Amagulu

Dduyiro w’okusitula amagulu aga Lying (Lying Leg Raise) dduyiro anyweza omusingi ng’okusinga atunuulira ebinywa by’olubuto ebya wansi, naye era akwata n’ebinywa by’ekisambi n’ebisambi ebya waggulu. Dduyiro ono mulungi nnyo eri abantu ssekinnoomu ku mitendera gyonna egy’okubeera omulamu obulungi nga banoonya okutumbula amaanyi gaabwe ag’omusingi, okulongoosa bbalansi, n’okwongera ku mbeera ennungi okutwalira awamu. Omuntu bw’ayingiza Lying Leg Raises mu nkola y’okukola dduyiro, asobola okulongoosa enyimirira yaabwe, okukendeeza ku bulumi bw’omugongo, n’okutuuka n’okutumbula omutindo mu mirimu emirala egy’omubiri.

Okukola : Okukola Okufaayo Okugalamira Okusitula Amagulu

• Engalo zo zikuume nga zitunudde wansi era zikozese okwetebenkeza, olwo amagulu go mpola mpola okuva ku ttaka ng’ogateredde.
• Weeyongere okusitula amagulu go okutuusa lwe gakola enkoona ya diguli 90 n’omubiri gwo.
• Kwata ekifo kino okumala akaseera, ng’okuuma omusingi gwo nga gukwatibwako ate ng’omugongo gwo ogwa wansi gunyigiddwa mu ttaka.
• Wansi mpola amagulu go gadde wansi mu kifo we watandikira, kakasa nti gateredde era togaleka kukwata ku ttaka nga tonnaddamu dduyiro.

Enfatuko Okukola Okugalamira Okusitula Amagulu

• Entambula efugirwa: Bw’oba ​​ositula amagulu, kikulu okukikola mu ngeri ey’empola era efugirwa. Weewale ensobi eya bulijjo ey’okukozesa ‘momentum’ okusitula amagulu, kuba kino kiyinza okukuviirako obuvune n’okukendeeza ku bulung’amu bwa dduyiro. Wabula, kwata core yo era okozese ebinywa by’olubuto okusitula amagulu go.
• Full Range of Motion: Okusobola okufunamu ennyo mu dduyiro ono, kakasa nti okozesa full range of motion. Kino kitegeeza okusitula amagulu go okutuusa lwe gabeera nga geesimbye wansi, n’okugakka wansi okutuusa nga gali waggulu ddala wansi. Weewale ensobi eya bulijjo ey’obutagolola magulu mu bujjuvu oba nedda

Okugalamira Okusitula Amagulu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okugalamira Okusitula Amagulu?

Yee, abatandisi basobola ddala okukola dduyiro wa Lying Leg Raise. Dduyiro mwangu era mulungi okunyweza ebinywa by’olubuto olwa wansi. Wabula kikulu okukikola obulungi okwewala okunyigirizibwa oba obuvune bwonna obuyinza okubaawo. Abatandisi bayinza okutandika n’okuddiŋŋana okutono ne beeyongera mpolampola ng’amaanyi gaabwe n’okugumiikiriza bigenda bitereera. Singa ofuna obuzibu oba obulumi bwonna, kirungi okuyimirira n’okwebuuza ku mukugu mu by’okukola ffiiti oba omusawo w’omubiri.

Wagamba atya akawu emirundi Okugalamira Okusitula Amagulu?

• Flutter Kicks: Mu nkyukakyuka eno, ogalamira ku mugongo n’okyusakyusa n’ositula amagulu mu ngeri ey’okuwuubaala.
• Scissor Kicks: Kino kifaananako ne flutter kicks, naye mu kifo ky’okutambuza amagulu go waggulu ne wansi, ogatambuza mu ngeri ya crisscross.
• Okunyiga obugaali: Wano, ogalamira ku mugongo, n’ositula amagulu go okuva ku ttaka, n’okoppa entambula y’okuvuga obugaali.
• Enkulungo z’amagulu abiri: Ku nkyukakyuka eno, ogalamira ku mugongo, n’ositula amagulu gombi n’ogakyusa mu ngeri ey’enkulungo.

Waakulu obulimba ebyamarga Okugalamira Okusitula Amagulu?

• Bicycle Crunches zijjuliza Lying Leg Raises nga tezitunuulidde bitundu bya wansi byokka wabula n’ebinywa ebya waggulu ne obliques, nga biwa workout y’olubuto enzijuvu.
• Flutter Kicks zikola okufaananako ne Lying Leg Raises nga zitunuulira ebinywa by’olubuto ebya wansi, naye era zikwata ku binywa by’ekisambi, bwe kityo ne kitereeza okukyukakyuka n’okutambula mu kiyungo ky’ekisambi.