Okugolola Amagulu Abiri

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

Okuva mu Okugolola Amagulu Abiri

Dduyiro wa Double Leg Stretch ye dduyiro wa Pilates anyweza omusingi gw’omubiri ng’atunuulira olubuto, ayongera okukwatagana, n’okulongoosa bbalansi y’omubiri. Dduyiro ono asaanira buli muntu, okuva ku batandisi okutuuka ku bakola emirimu egy’omulembe, okutumbula enyimirira ennungi n’okukyukakyuka. Abantu ssekinnoomu bandyagadde okukola dduyiro ono okukulaakulanya amaanyi ag’omusingi, okutumbula omutindo gwabwe mu mizannyo, n’okukuuma omubiri omulamu obulungi era nga guliko toned.

Okukola : Okukola Okufaayo Okugolola Amagulu Abiri

• Sika amaviivi gombi ng’oyolekera ekifuba kyo onywere ku bisambi, eno y’enfo gy’otandikira.
• Nga bw’ofulumya omukka, golola amagulu go butereevu mu maaso go ate mu kiseera kye kimu ogolole emikono gyo emabega emabega w’omutwe gwo.
• Fuuwa omukka era ozzeeyo amaviivi go mu kifuba, emikono gyo gizzeeyo ku bisambi.
• Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti omugongo gwo ogwa wansi gunywezeddwa mu mat ate ng’omusingi gwo guyingidde mu dduyiro yenna.

Enfatuko Okukola Okugolola Amagulu Abiri

• Engage Core: Engage Core: Engage ebinywa byo ebikulu mu dduyiro yenna. Kino tekikoma ku kunyweza abs zo, wabula kiyamba n’okukuuma omugongo ogwa wansi obutafuna buvune. Ensobi etera okukolebwa kwe kuleka olubuto lwo okuwummulamu ekiyinza okukuleetera okunyigirizibwa oba okulumwa.
• Entambula ezifugibwa: Golola amagulu n’emikono gyo mu ngeri efugibwa, so si ku sipiidi nnyo oba mpola nnyo. Ensobi etera okukolebwa kwe kufubutuka okutambula oba okukozesa amaanyi, ekiyinza okuvaako ffoomu etali ntuufu n’okufuna obuvune.
• Kuuma Obulago Nga Buwummudde: Weewale okunyigiriza ensingo ng’ogikuuma ng’ewummudde era ng’ekwatagana n’omugongo. Kuba akafaananyi ng’okwata obulo wakati w’akalevu n’ekifuba okusobola okukuuma ebanga ettuufu. Ensobi etera okukolebwa kwe kusika ensingo yo mu maaso ekiyinza okuvaako okunyigirizibwa mu bulago.

Okugolola Amagulu Abiri Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okugolola Amagulu Abiri?

Yee, abatandisi basobola okukola dduyiro wa Double Leg Stretch. Kyokka balina okutandika mpola era n’obwegendereza okwewala okulumwa. Kikulu okukuuma ffoomu entuufu so si kunyigiriza bulago oba mugongo. Singa abatandisi basanga dduyiro ono ng’asoomooza nnyo, basobola okumukyusa nga bakuuma ekigere ekimu ku ttaka oba nga tebagolola magulu gaabwe okufuluma okutuuka wala. Bulijjo kirungi okwebuuza ku mukugu mu kukola ffiiti oba omusawo w’omubiri okukakasa nti dduyiro akolebwa mu butuufu.

Wagamba atya akawu emirundi Okugolola Amagulu Abiri?

• The Ballerina Double Leg Stretch: Mu nkyusa eno, ogolola amagulu go mu ngeri ya "V", ng'okoppa enkola ya ballerina, ng'etunuulidde ebisambi eby'omunda n'ebifo ebinyiga ekisambi ng'oggyeeko omusingi.
• The Tabletop Double Leg Stretch: Wano, mu kifo ky’okugolola amagulu go butereevu, ogakuuma nga gafukamidde mu kkoona lya diguli 90, ng’olinga agawummudde ku mmeeza ey’okulowooza, ekiyinza okuba eky’angu ku mugongo ogwa wansi.
• The Weighted Double Leg Stretch: Mu nkyukakyuka eno, okwata obuzito obutono mu ngalo ng’okola dduyiro, n’oyongera okusoomoozebwa kw’amaanyi g’omubiri ogwa waggulu ku dduyiro omukulu.
• The Pilates Ring Double Leg Stretch: Enkyukakyuka eno erimu okukwata empeta ya Pilates wakati w’emikono gyo ng’ogolola amagulu go ebweru n’okuyingira, okwongera okuziyiza n’...

Waakulu obulimba ebyamarga Okugolola Amagulu Abiri?

• Dduyiro wa Plank mulala munene nnyo ku Double Leg Stretch kuba anyweza omusingi gwonna omuli ebinywa by’omugongo ogwa wansi n’ebisambi, n’awa omusingi omunywevu eri entambula ez’amaanyi eza Double Leg Stretch.
• Dduyiro wa Bicycle Crunch era atuukiriza Double Leg Stretch kuba akola abs zombi eza waggulu n’eza wansi, wamu ne obliques, ezikwatibwako okutebenkeza omubiri mu kiseera ky’okutambula kw’amagulu mu Double Leg Stretch.