Okugalamira Omulundi gumu Okukyusakyusa Okusitula Amagulu Amagolokofu

• 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 Omulundi gumu Okukyusakyusa Okusitula Amagulu Amagolokofu

Dduyiro wa Lying Simultaneous Alternating Straight Leg Raise dduyiro wa mugaso agenderera n’okunyweza ekitundu ky’omugongo, ebinyiga ekisambi, n’omugongo ogwa wansi, ate nga era alongoosa okutebenkera n’okukyukakyuka. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo abamanyi, kuba kyangu okukyusibwa okutuukagana n’obusobozi bw’omuntu. Abantu bayinza okusalawo okussa dduyiro ono mu nkola yaabwe okutumbula amaanyi gaabwe ag’omusingi, okulongoosa enyimirira, okwongera okukyukakyuka, n’okukendeeza ku bulabe bw’okulumwa omugongo n’obuvune.

Okukola : Okukola Okufaayo Okugalamira Omulundi gumu Okukyusakyusa Okusitula Amagulu Amagolokofu

• Yingiza ebinywa byo eby’omusingi (core muscles) ositule okugulu okumu butereevu waggulu ng’oyolekera ekisenge, ng’okikuuma nga kigolokofu nga bwe kisoboka era nga tofukamira ku kugulu.
• Wansi ekigere ekiwaniriddwa mpola odde wansi mu kifo w’otandikidde, okukakasa nti okuuma obuyinza mu ntambula yonna.
• Kati, ddiŋŋana entambula y’emu n’ekigere kyo ekirala, okisitula butereevu waggulu n’oluvannyuma n’okikka wansi oddeyo wansi.
• Weeyongere ng’okyusakyusa amagulu okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okuuma sipiidi etakyukakyuka n’okukakasa nti omusingi gwo gusigala nga gwenyigidde mu dduyiro yenna.

Enfatuko Okukola Okugalamira Omulundi gumu Okukyusakyusa Okusitula Amagulu Amagolokofu

• Entambula efugibwa: Situla okugulu okumu butereevu okutuuka ku nkoona ya diguli 90 ng’okugulu okulala okukuuma nga kipapajjo ku ttaka. Kikka wansi kidde wansi mpola n’oluvannyuma oddemu n’okugulu okulala. Ekikulu kwe kukola dduyiro ono mpola era ng’ofuga, okusinga okukozesa ‘momentum’ okuwuuba amagulu go waggulu ne wansi. Kino kikakasa nti okwata ebinywa ebituufu n’ototeeka bunkenke obuteetaagisa ku mugongo.
• Engage Your Core: Kakasa nti okwata ebinywa by’olubuto ng’ositula n’okukka amagulu. Kino tekikoma ku kuyamba kutebenkeza mubiri gwo n’okukuuma omugongo gwo ogwa wansi, wabula era kyongera ku migaso gya dduyiro eri ebinywa byo ebikulu.
• Weewale Arch

Okugalamira Omulundi gumu Okukyusakyusa Okusitula Amagulu Amagolokofu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okugalamira Omulundi gumu Okukyusakyusa Okusitula Amagulu Amagolokofu?

Yee, abatandisi basobola okukola dduyiro wa Lying Simultaneous Alternating Straight Leg Raise. Wabula kiyinza okusoomoozebwa katono mu kusooka kuba kyetaagisa amaanyi amalungi ag’omusingi. Kikulu okutandika mpola n’okussa essira ku ffoomu entuufu. Bwe kiba kizibu nnyo, basobola okutandika n’enkola ennyangu ey’okukola dduyiro, ng’okusitula okugulu okumu, ne bakola mpolampola okutuuka ku nkola ey’okukyusakyusa. Bulijjo kirungi okwebuuza ku mukugu mu by’omubiri oba omusawo w’omubiri okukakasa nti dduyiro akolebwa mu butuufu era nga tewali bulabe.

Wagamba atya akawu emirundi Okugalamira Omulundi gumu Okukyusakyusa Okusitula Amagulu Amagolokofu?

• Seated Simultaneous Alternating Straight Leg Raise: Enkyusa eno ekolebwa ng’otudde ku mabbali g’entebe oba entebe, ng’okyusakyusa okusitula buli kigere butereevu mu maaso go.
• Lying Single Leg Raise: Mu kifo ky’okukyusakyusa amagulu, enkyukakyuka eno essira erisinga kulissa ku kigere kimu omulundi gumu, okukisitula n’okukikka ate ekigere ekirala ne kisigala nga kifunda ku ttaka.
• Lying Straight Leg Raise with Resistance Bands: Enkyukakyuka eno eyongera okusoomoozebwa okw’enjawulo ng’eyingizaamu resistance bands okwetooloola enkizi, ekyongera ku buzibu bw’okusitula amagulu.
• Lying Simultaneous Alternating Bent Knee Raise: Enkyukakyuka eno efaananako n’eyasooka naye nga erimu okufukamira amaviivi, ekiyinza okufuula dduyiro ono okuddukanyizibwa eri abatandisi oba abalina ensonga z’omugongo ogwa wansi.

Waakulu obulimba ebyamarga Okugalamira Omulundi gumu Okukyusakyusa Okusitula Amagulu Amagolokofu?

• Embaawo: Embaawo zijjuliza nnyo kuba nazo zitunuulira ebinywa ebikulu naye mu ngeri etakyukakyuka, ekiyinza okuyamba okulongoosa amaanyi g’omusingi okutwalira awamu n’okutebenkera, bwe kityo ne kyongera ku bulungibwansi bw’okusitula amagulu okugolokofu (Lying Simultaneous Alternating Straight Leg Raise).
• Scissor Kicks: Okufaananako ne Lying Simultaneous Alternating Straight Leg Raise, scissor kicks zikola ebitundu ebya wansi eby’amagulu n’ebisambi, naye zireeta entambula ey’okusalako omubiri ekiyinza okuyamba okuyingiza ebibinja by’ebinywa eby’enjawulo n’okwongera ku maanyi g’okukola dduyiro.