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Okugolola ekisambi ky’ejjiba

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Okuva mu Okugolola ekisambi ky’ejjiba

Dduyiro wa Pigeon Hip Stretch wa mugaso ng’okusinga atunuulira ebitundu ebinyiga ekisambi, ebinywa ebiwanvu n’omugongo ogwa wansi, ekiyamba okulongoosa okukyukakyuka n’okukendeeza ku bunkenke mu bitundu bino. Kirungi nnyo eri bannabyamizannyo, abakozi mu ofiisi, oba omuntu yenna afuna okukaluba oba okunywezebwa mu mubiri gwe ogwa wansi olw’okutuula okumala ebbanga oba okukola emirimu egy’amaanyi. Okuyingiza Pigeon Hip Stretch mu nkola yo kiyinza okuyamba okutumbula entambula yo, okukendeeza ku bulumi mu mugongo ogwa wansi, n’okulongoosa omutindo gwo mu mirimu gy’omubiri egy’enjawulo.

Okukola : Okukola Okufaayo Okugolola ekisambi ky’ejjiba

  • Leeta okugulu kwo okwa ddyo mu maaso okiteeke emabega w’engalo yo eya ddyo, ng’oteeka ekigere kyo ekya ddyo mu maaso g’ekisambi kyo ekya kkono.
  • Sserengesa mpola okugulu kwo okwa kkono okudda emabega, ng’ogololera okugulu n’okukka wansi mu maaso g’ekisambi.
  • Ekigere kya ddyo kikuume nga kifukamidde okukuuma okugulu kwo n’okukuuma ebisambi byo nga bikutte wansi.
  • Ekifo kino kikwate okumala sekondi nga 30 okutuuka ku ddakiika emu, olwo n’okyusa n’obwegendereza okudda ku ludda olulala oddemu enkola eno.

Enfatuko Okukola Okugolola ekisambi ky’ejjiba

  • Okuzimba mpolampola: Tandika n’okugolola mpola era ogende mu buziba mpolampola. Tokaka mubiri gwo mu Pigeon Pose enzijuvu bw’oba ​​toli mwetegefu kugikola. Bw’oba ​​tosobola kukka wansi mubiri gwo, kozesa bbulooka ya yoga oba omufaliso oguzingibwa okusobola okuwanirira. Weewale okunyigirizibwa oba okusika ennyo, kuba kiyinza okuvaako obuvune.
  • Okussa: Kuuma omukka ogunywevu era ogw’amaanyi mu kiseera kyonna eky’okugolola. Okussa ennyo kiyamba okuwummuza ebinywa era kisobozesa okugolola ennyo. Weewale okukwata omukka ekiyinza okuleeta okusika omuguwa n’okukulemesa okuganyulwa mu bujjuvu mu dduyiro ono.
  • Okwegezangamu Bulijjo: Okubeera n’obutakyukakyuka kye kikulu mu dduyiro yenna.

Okugolola ekisambi ky’ejjiba Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okugolola ekisambi ky’ejjiba?

Yee, abatandisi basobola okukola dduyiro wa Pigeon Hip Stretch. Wabula kikulu okumanya nti okugolola kuno kuyinza okuba okw’amaanyi ennyo eri abo abatamanyidde kugolola bisambi. Abatandisi balina okusemberera dduyiro ono n’obwegendereza n’okuwuliriza emibiri gyabwe. Si kibi obutasobola kutuusa kisambi ku ttaka, oba okwetaaga okwewanirira n’emikono gyo. Bw’ofuna obudde n’okwegezangamu buli kiseera, okukyukakyuka kujja kulongooka. Bw’oba ​​owulira obulumi bwonna obw’amaanyi oba obw’amaanyi, dduyiro okomye.

Wagamba atya akawu emirundi Okugolola ekisambi ky’ejjiba?

  • The Reclining Pigeon Hip Stretch: Mu nkyukakyuka eno, ogalamira ku mugongo, n’ofukamira amaviivi gombi, n’osala enkizi emu ku kugulu okulala, olwo n’osika ekigere ekitali kisala ng’oyolekera ekifuba kyo okugolola ekisambi ky’ekigere ekisala.
  • The Standing Pigeon Hip Stretch: Kino kizingiramu okuyimirira n’oteeka ekigere ekimu ku kifo ekigulumivu ng’emmeeza oba ekikondo, olwo n’ofukamira mu maaso okuva mu kiwato okugolola ekisambi ky’ekigere ekigulumivu.
  • The Supine Pigeon Hip Stretch: Enkyukakyuka eno erimu okugalamira ku mugongo, okufukamira amaviivi, n’okuteeka enkizi emu ku kugulu okulala, olwo n’okozesa emikono gyo okusika ekigere ekitali kisala ng’oyolekera ekifuba kyo.
  • The Wall Pigeon Hip Okugolola: Mu

Waakulu obulimba ebyamarga Okugolola ekisambi ky’ejjiba?

  • Seated Spinal Twist ye dduyiro omulala ow’omugaso ajjuliza Pigeon Hip Stretch, kuba ayamba mu kwongera okukyukakyuka okutwalira awamu n’amaanyi mu mugongo ogwa wansi n’ebisambi, ebitundu nabyo ebitunuuliddwa mu Pigeon Hip Stretch.
  • Lizard Pose mu yoga ye deep hip opener nga era egolola emiguwa gy’omugongo, quads, n’ekisambi, bwe kityo n’etuukiriza Pigeon Hip Stretch ng’ekola ku bibinja by’ebinywa ebifaanagana n’okutumbula okutwalira awamu entambula mu bisambi.

Ebifaananyi ez'okusobola okutandika Okugolola ekisambi ky’ejjiba

  • Obuzito bw'omubiri Pigeon Hip Stretch
  • Pigeon Pose okusobola okukyukakyuka mu kisambi
  • Dduyiro w'obuzito bw'omubiri ku Hips
  • Dduyiro w’okugolola ejjiba
  • Okugolola ekisambi nga Pigeon Pose
  • Obuzito bw’omubiri Hip Stretch
  • Pigeon Pose Dduyiro w'ekisambi
  • Ggumya Hips nga okozesa Pigeon Stretch
  • Pigeon Pose okusobola okutambula mu kisambi
  • Dduyiro w’okukyukakyuka mu kisambi mu buzito bw’omubiri