Okugolola emisuwa gy’omugongo
Empaawo y'ensomero
Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu Okugolola emisuwa gy’omugongo
Dduyiro wa Hamstring Stretch wa mugaso ng’okusinga agenderera okwongera okukyukakyuka n’okulongoosa entambula y’emisuwa gyo, ekiyinza okuyamba okuziyiza obuvune n’obulumi bw’omugongo. Kirungi nnyo eri bannabyamizannyo, abaddusi oba omuntu yenna eyeenyigira mu dduyiro ow’amaanyi, awamu n’abantu ssekinnoomu abatudde oba abo abawona obuvune obw’omubiri ogwa wansi. Okussa okugolola kuno mu nkola yo ey’okukola dduyiro kiyinza okulongoosa ennyo omutindo gw’omubiri gwo, okuyamba mu kudda engulu kw’ebinywa, n’okutumbula enkola y’omubiri okutwalira awamu, ekigifuula eky’omuwendo eky’okwongera ku nkola yonna ey’okukola dduyiro.
Okukola : Okukola Okufaayo Okugolola emisuwa gy’omugongo
- Ekiddako, genda mu maaso ng’ekigere kyo ekya ddyo ffuuti nga bbiri, ng’okugulu kwo okwa ddyo kufukamidde katono ate ng’okugulu kwo okwa kkono kugoloddwa.
- Fukamira mpola mu maaso ku bisambi byo, ng’omugongo gukuume nga gugoloddwa, era otuuke emikono gyo ng’oyolekera ekigere kyo ekya ddyo okutuusa lw’owulira ng’ogoloddwa emabega w’okugulu kwo okwa kkono.
- Kwata embeera eno okumala sekondi 20 ku 30, ng’ossa nnyo era kyenkanyi mu kiseera kyonna.
- N’ekisembayo, situka mpola oddeyo mu mbeera y’okuyimirira era oddemu enkola eno ng’ekigere kyo ekya kkono kitunudde mu maaso okugolola omusuwa gwa ddyo.
Enfatuko Okukola Okugolola emisuwa gy’omugongo
- Okugolola mu ngeri ey’obwegendereza: Weewale okubuuka oba okukozesa entambula ez’amangu ng’ogolola. Kino kiyinza okuvaako ebinywa okunyigirizibwa oba okulumwa. Wabula, weesigame mpola mu maaso okuva mu bisambi byo (so si mu kiwato kyo) ng’oyolekera ekigere kyo ekigaziyiziddwa okutuusa lw’owulira ng’omugongo gwo gugoloddwa mpola.
- Kwata n’Ossa: Kwata okugolola okumala waakiri sekondi 15-30 ng’ossa nnyo n’okuwummuza ebinywa byo. Abantu bangi bakola ensobi y’okukwata omukka nga bagolola ekiyinza okwongera okusika omuguwa mu binywa n’okulemesa okugolola.
- Okwegezangamu Bulijjo: Okukola dduyiro obutakyukakyuka kikulu nnyo mu ngeri yonna ey’okukola dduyiro, nga mw’otwalidde n’okugolola. Geubirira okukola okugolola emisuwa buli kiseera, ekisinga obulungi ng’omu ku mirimu gyo egya bulijjo.
Okugolola emisuwa gy’omugongo Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Okugolola emisuwa gy’omugongo?
Yee, abatandisi basobola ddala okukola dduyiro w’okugolola emisuwa. Mu butuufu, kitera okusemba eri abatandisi kubanga ngeri nnyangu era nnungi ey’okwongera okukyukakyuka n’okukendeeza ku bulabe bw’okufuna obuvune. Wabula bulijjo kikulu okukola dduyiro yenna ng’olina ffoomu entuufu okwewala obuvune. Bw’oba tokakasa ngeri ya kukikola, kyandibadde kirungi okubuuza omukugu mu by’okukola ffiiti oba okunoonya obulagirizi okuva mu nsonda ezesigika ku yintaneeti.
Wagamba atya akawu emirundi Okugolola emisuwa gy’omugongo?
- Standing Hamstring Stretch: Yimirira nga weegolodde, era oteeke ekigere kimu mu maaso go ku kifo ekigulumivu ng’amadaala oba entebe. Ng’okuuma omugongo nga gugoloddwa, weesigamye mu maaso okuva ku kiwato okutuusa lw’owulira ng’ogoloddwa emabega w’ekisambi.
- Lying Hamstring Stretch: Gaala wansi ku mugongo ositule okugulu okumu butereevu waggulu mu bbanga. Ng’okozesa emikono oba akatambaala, ssika mpola okugulu kwo ng’oyolekera ekifuba okutuusa lw’owulira ng’omusuwa gwo gugoloddwa.
- Hamstring Stretch with Resistance Band: Gaala wansi ku mugongo era osibe bbandi ya resistance okwetoloola ekigere ekimu. Golola okugulu okwo butereevu waggulu era osika mpola ku bbandi okwongera okugolola mu kisambi kyo. 5. 5.
Waakulu obulimba ebyamarga Okugolola emisuwa gy’omugongo?
- Amawuggwe dduyiro mulala ajjuliza Hamstring Stretches kubanga gakwataganya emisuwa gyombi n’ennywanto ennya, okutumbula bbalansi y’ebinywa n’okukwatagana, ekintu ekyetaagisa ennyo mu kukola amagulu okutwalira awamu n’okutambula.
- Deadlifts zikola bulungi ne Hamstring Stretches kuba zitunuulira ekibinja ky’ebinywa kye kimu, naye mu busobozi bw’okuzimba amaanyi, ekiyamba okulongoosa obuwanvu n’amaanyi g’ebinywa by’omugongo, ekiyinza okuvaako okulongoosa mu mutindo n’okukendeeza ku bulabe bw’okufuna obuvune.
Ebifaananyi ez'okusobola okutandika Okugolola emisuwa gy’omugongo
- Obuzito bw’omubiri okugolola emisuwa gy’omugongo
- Okukola dduyiro w’emisuwa n’ebisambi
- Dduyiro w’obuzito bw’omubiri ku misuwa gy’omugongo
- Dduyiro w’okugolola emisuwa gy’omugongo
- Workouts ezinyweza ekisambi
- Workout z’obuzito bw’omubiri ku bisambi
- Enkola y’okugolola emisuwa gy’omugongo
- Dduyiro w’omugongo mu buzito bw’omubiri
- Dduyiro w’okugolola omubiri ogwa wansi
- Workout y’obuzito bw’omubiri mu bisambi n’omugongo