Okugolola Ekifuba mu ngeri ey’amaanyi

• Omusangwa w'ekifo: Ebinyumu
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Okuva mu Okugolola Ekifuba mu ngeri ey’amaanyi

Dynamic Chest Stretch dduyiro wa mugaso ng’okusinga atunuulira ebinywa by’ekifuba, okutumbula okukyukakyuka n’okutumbula enyimirira ennungi. Esaanira buli muntu okuva ku bannabyamizannyo okutuuka ku bakozi mu ofiisi, abanoonya okukendeeza ku kunywezebwa kw’ebinywa n’okulongoosa entambula yaabwe. Nga bayingiza okugolola kuno mu nkola yaabwe, abantu ssekinnoomu basobola okukendeeza ku kusika omuguwa mu kifuba n’ebibegabega, okulongoosa omutindo gwabwe mu mizannyo ne mu mirimu gya buli lunaku, n’okukendeeza ku bulabe bw’okunyigirizibwa kw’ebinywa.

Okukola : Okukola Okufaayo Okugolola Ekifuba mu ngeri ey’amaanyi

• Engalo zo zikuume nga zitunudde mu maaso ate engalo zo zisaasaane nga zigazi, ng’olinga agezaako okukwata ekifo ekinene nga bw’osobola.
• Yingiza mpola emikono gyo ng’odda n’emabega mu ngeri efugibwa, ng’ogisalako mu maaso g’ekifuba kyo.
• Kakasa nti osika ebibegabega byo wamu ng’ozzaayo emikono gyo okusobola okugolola ennyo.
• Ddamu entambula eno ey’amaanyi okumala sekondi nga 30 okutuuka ku ddakiika emu, okukakasa nti okuuma ennyimiririra ennungi mu dduyiro yenna.

Enfatuko Okukola Okugolola Ekifuba mu ngeri ey’amaanyi

• Entambula ezifugibwa: Weewale okufubutuka okuyita mu kitundu ekiwanvu. Kola entambula mu ngeri efugibwa okukakasa nti okola bulungi ebinywa. Okutambula amangu oba okuwuuma kiyinza okuvaako obuvune.
• Full Range of Motion: Kakasa nti okozesa full range of motion yo mu kiseera kino eky’okugolola. Golola emikono gyo mu bujjuvu okutuuka ku mabbali go n’oluvannyuma gikutte wamu mu maaso go. Entambula y’omutima ekitundu tekijja kukuwa migaso gyonna egy’okugolola era kiyinza okuvaako ebinywa obutakwatagana.
• Warm Up: Nga tonnatandika kukola ‘dynamic chest stretch’, kikulu okubugumya omubiri gwo ng’okozesa ‘cardio’ etali ya maanyi, gamba ng’okudduka emisinde oba jumping jacks. Kino kyongera okutambula kw’omusaayi mu binywa n’okubifuula ebigonvu

Okugolola Ekifuba mu ngeri ey’amaanyi Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okugolola Ekifuba mu ngeri ey’amaanyi?

Yee, abatandisi basobola okukola dduyiro wa Dynamic Chest Stretch. Dduyiro mwangu ayamba okulongoosa okukyukakyuka n’okutambula mu bbanga. Wabula okufaananako ne dduyiro yenna, kikulu okutandika mpola n’okukakasa nti ffoomu entuufu okuziyiza obuvune. Kiyinza okuba eky’omugaso okusooka okuba n’omutendesi oba omuntu alina obumanyirivu ng’asooka kulaga dduyiro oyo. Bulijjo wuliriza omubiri gwo era okomye singa owulira obulumi bwonna.

Wagamba atya akawu emirundi Okugolola Ekifuba mu ngeri ey’amaanyi?

• The Doorway Chest Stretch: Ku nkyusa eno, oyimirira mu mulyango oguggule ng’emikono gyo gifulumye ku mabbali ate ng’ebikoona bifukamidde ku diguli 90, olwo ne weesigama mu maaso okutuusa lw’owulira ng’ekifuba kiwanvuye.
• The Ball Chest Stretch: Kino kizingiramu okukozesa omupiira ogw’okukola dduyiro. Ogalamira ku mupiira ng’otunudde waggulu ng’omugongo guwaniriddwa mu bujjuvu, ogolola emikono gyo okutuuka ku mabbali n’okkiriza amaanyi ag’ekisikirize okugolola ebinywa by’ekifuba.
• Okugolola Ekifuba Wansi: Mu nkyukakyuka eno, ogalamira wansi ku lubuto lwo, n’ogolola omukono gumu n’ogenda ku mabbali ng’oli ku buwanvu bw’ebibegabega, n’oyiringisiza omubiri gwo mpola ku mukono ogwo okutuusa lw’owulira ng’ogoloddwa mu kifuba.
• The Incline Bench Chest Stretch: Kino kizingiramu okukozesa entebe eserengese mu jjiimu. Olimba

Waakulu obulimba ebyamarga Okugolola Ekifuba mu ngeri ey’amaanyi?

• Dumbbell Chest Press: Dduyiro ono atuukiriza Dynamic Chest Stretch ng’atunuulidde butereevu ekibinja ky’ebinywa kye kimu, eby’omu kifuba, okutendekebwa amaanyi. Amaanyi g’ofuna mu dduyiro ono gasobola okulongoosa omulimu n’okugumira ekifuba kyo mu kiseera ky’okugolola amaanyi.
• Pec Deck Flyes: Dduyiro ono atunuulira ebinywa by’ekifuba mu ngeri ey’enjawulo, ng’essira aliteeka ku binywa by’ekifuba eby’ebweru. Kino kijjuliza Dynamic Chest Stretch nga kikakasa nti ebitundu byonna eby’ebinywa by’ekifuba bikolebwa era ne bigololwa, ekivaamu enkula y’ebinywa mu ngeri ey’enjawulo.