Okugalamira Okusitula Oludda

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

Okuva mu Okugalamira Okusitula Oludda

Lying Leg Lift Side ye dduyiro omunyangu naye nga mulungi mu mubiri ogwa wansi ng’okusinga atunuulira ebinywa by’ekisambi eby’omunda n’eby’ebweru, wamu ne glutes ne core. Dduyiro ono mulungi nnyo eri abantu ssekinnoomu abali ku ddaala lyonna erya fitness abaagala okulongoosa amaanyi g’omubiri gwabwe ogwa wansi, okutebenkera, n’okukola ebinywa. Okuyingiza Lying Leg Lift Side mu nkola yo kiyinza okutumbula bbalansi y’omubiri gwo okutwalira awamu, okukyukakyuka, era kiyinza n’okuyamba mu kuziyiza obuvune.

Okukola : Okukola Okufaayo Okugalamira Okusitula Oludda

• Wummula omutwe gwo ku mukono gwo ogwa wansi, era omukono gwo ogwa waggulu guteeke wansi mu maaso g’ekifuba kyo okusobola okubeera balance.
• Ng’okuuma amagulu go nga gagoloddwa ate ng’obugere busonga, situla mpola okugulu kwo okwa waggulu waggulu nga bw’osobola nga totambuza bisambi oba okugulu okwa wansi.
• Yimirirako waggulu ku lifuti okumala akaseera, olwo mpola mpola wansi ekigere kyo odde wansi okutuuka mu kifo we watandikira.
• Ddamu dduyiro okumala omuwendo gw’okuddiŋŋana gw’oyagala, olwo okyuse enjuyi okole emitendera gye gimu n’okugulu okulala.

Enfatuko Okukola Okugalamira Okusitula Oludda

• Entambula efugirwa: Situla okugulu kwo okw’okungulu waggulu nga bw’osobola nga totambuza bisambi oba wansi w’omugongo. Entambula erina okuba mpola era ng’efugibwa, so si ya mangu ate ng’ewunyiriza. Kino kijja kuyamba okuyingiza ebinywa ebituufu n’okuziyiza obuvune.
• Keep Your Core Engaged: Mu dduyiro yenna, kuuma ebinywa byo ebikulu nga bikola. Kino tekijja kukoma ku kuyamba kutebenkeza mubiri gwo wabula kijja kwongera ku bulung’amu bwa dduyiro ng’okola ebinywa by’olubuto lwo.
• Weewale okukuba omugongo: Ensobi etera okukolebwa kwe kukuba omugongo ng’okola dduyiro ekiyinza okukuleetera okulumwa omugongo oba okulumwa. Okwewala kino, kuuma

Okugalamira Okusitula Oludda Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okugalamira Okusitula Oludda?

Yee, abatandisi basobola ddala okukola dduyiro wa Lying Leg Lift Side. Y’engeri ennungi ey’okutunuulira ebinywa mu bisambi, ebisambi, ne glutes. Wabula nga bwe kiri ku dduyiro yenna omupya, abatandisi balina okutandika mpola n’okufaayo ku ffoomu yaabwe okwewala obuvune. Era kiyinza okuyamba okutandika n’okuddiŋŋana okutono n’okweyongera mpolampola ng’amaanyi n’okugumiikiriza bitereera. Singa wabaawo obuzibu oba obulumi bwonna obuwulirwa nga okola dduyiro, olina okukomya amangu ddala okwewala okulumwa.

Wagamba atya akawu emirundi Okugalamira Okusitula Oludda?

• The Clamshell Leg Lift: Mu nkyukakyuka eno, ogalamira ku ludda lwo ng’amagulu go gafukamidde mu kkoona lya diguli 90, olwo n’ositula okugulu kwo okw’okungulu ng’ebigere byo bikutte wamu.
• The Side Plank Leg Lift: Dduyiro ono azingiramu okuyingira mu mbeera ya side plank n’oluvannyuma n’ositula okugulu kwo okw’okungulu waggulu ne wansi.
• Endogoyi Kicks Side Leg Lift: Enkyukakyuka eno erimu okulinnya ku bigere byonna ebina n’okuba okugulu okumu okufuluma ku bbali, olwo n’okusitula waggulu ne wansi.
• The Pilates Side Leg Lift: Enkyukakyuka eno erimu okugalamira ku ludda lwo ng’omubiri gwo guli mu layini engolokofu, olwo n’ositula okugulu kwo okw’okungulu waggulu ne wansi ng’obugere bwo butunudde.

Waakulu obulimba ebyamarga Okugalamira Okusitula Oludda?

• Embaawo: Embaawo endala zisiima nnyo dduyiro wa Lying Leg Lift Side kubanga zikwata omusingi gwonna, omuli n’ebitundu by’omugongo ebya wansi n’eby’ekisambi ebiwanirira entambula y’okusitula mu dduyiro w’okusitula amagulu n’okuyamba okuzimba amaanyi g’omubiri okutwalira awamu.
• Bicycle Crunches: Zino ziyamba nnyo mu dduyiro wa Lying Leg Lift Side kuba zikola ebinywa byombi eby’olubuto ebya waggulu n’ebya wansi omulundi gumu, bwe kityo ne byongera ku bulungibwansi bwa dduyiro w’okusitula amagulu nga zilongoosa amaanyi g’omusingi n’okugumiikiriza.