Okugolola Okugulu Okufukamira (Recumbent Knee Flexor Stretch).

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

Okuva mu Okugolola Okugulu Okufukamira (Recumbent Knee Flexor Stretch).

Dduyiro wa Recumbent Knee Flexor Stretch dduyiro wa mugaso eyakolebwa okutumbula okukyukakyuka n’amaanyi mu bitundu by’omugongo n’omugongo ogwa wansi. Kisaanira abantu ssekinnoomu ab’emitendera gyonna egy’okubeera omulamu obulungi, omuli n’abo abawona obuvune oba abanoonya okulongoosa embeera yaabwe ey’omubiri okutwalira awamu. Okwenyigira mu kugolola kuno kuyinza okuyamba okutumbula entambula, okukendeeza ku kusika omuguwa kw’ebinywa, n’okuziyiza obuvune, ekigifuula eky’okwongerako ekirungi ennyo ku nkola yonna ey’okubeera omulamu obulungi oba okuddaabiriza.

Okukola : Okukola Okufaayo Okugolola Okugulu Okufukamira (Recumbent Knee Flexor Stretch).

• Golola mpola okugulu okumu okufuluma mu maaso go, ekigere ekirala okikuume nga kipapajjo ku ttaka okusobola okutebenkera.
• Kwata mpola enkizi oba emabega w’ekigere kyo ekigaziyiziddwa okisika ng’oyolekera omubiri gwo okutuusa lw’owulira ng’ogoloddwa emabega w’ekisambi.
• Kwata embeera eno okumala sekondi nga 30, ng’okakasa nti ossa nnyo era kyenkanyi mu kiseera kyonna eky’okugolola.
• Sumulula ekigere oddemu okugolola n’okugulu okulala, ng’aluubirira okukola dduyiro ono emirundi esatu oba etaano ku buli ludda.

Enfatuko Okukola Okugolola Okugulu Okufukamira (Recumbent Knee Flexor Stretch).

• Okukozesa Bbandi oba Akatambaala: Siba bbandi oba akatambaala akaziyiza ku kigere kyo okuyamba mu kugolola. Kino kijja kukuyamba okufuga obulungi okugolola n’okukuziyiza okunyigiriza omugongo oba ensingo ng’ogezaako okutuuka ku kigere n’emikono gyo. Tosika ku bbandi oba akatambaala ng’okola ‘jerking motion’, kuba kino kiyinza okuvaako obuvune.
• Okugolola mpola era nga tonywevu: Sika mpola ku bbandi oba akatambaala, ng’okugulu kwo kuleeta mu kifuba kyo. Okugolola kulina okuba nga kugenda mpola era nga kufugibwa. Weewale ensobi eya bulijjo ey’okusika ennyo oba okusimbula ennyo, ekiyinza okuvaako ebinywa okunyigirizibwa oba okulumwa.
• Kuuma Enkoona Entuufu: Geubirira okukuuma enkoona ya diguli 90 ku kiyungo ky’okugulu kwo.

Okugolola Okugulu Okufukamira (Recumbent Knee Flexor Stretch). Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okugolola Okugulu Okufukamira (Recumbent Knee Flexor Stretch).?

Yee, abatandisi basobola ddala okukola dduyiro wa Recumbent Knee Flexor Stretch. Dduyiro ono mwangu nnyo era temulina bulabe eri abantu abali ku mitendera gyonna egya fitness. Ayamba okulongoosa okukyukakyuka n’okutambula mu binywa by’ekisambi n’okugulu, era asobola n’okuyamba okumalawo obulumi mu mugongo ogwa wansi. Wabula nga bwe kiri ku dduyiro yenna omupya, kikulu abatandisi okutandika mpola ate mpolampola okwongera ku maanyi n’obudde bw’okugolola. Singa wabaawo obutabeera bulungi oba obulumi bwonna obuwulirwa nga okola dduyiro, olina okukomya amangu ddala. Era kiyinza okuba eky’omugaso eri abatandisi okusooka okuba n’omutendesi oba omukugu mu kukola dduyiro okukakasa nti ffoomu n’obukodyo obutuufu.

Wagamba atya akawu emirundi Okugolola Okugulu Okufukamira (Recumbent Knee Flexor Stretch).?

• Standing Hamstring Stretch: Yimirira nga weegolodde oteeke ekigere ekimu ku kifo ekigulumivu, gamba ng’amadaala oba ku katebe, ekigere ekirala okikuume nga kipapajjo ku ttaka, olwo weesigame mu maaso okuva ku bisambi ng’omugongo gukuuma nga gugoloddwa okutuusa ng’owulira okugolola mu... emabega w’ekigere ekigulumivu.
• Supine Hamstring Stretch: Gaala ku mugongo gwo ositule okugulu okumu butereevu waggulu ng’oyolekera ekisenge, ng’okwata emabega w’ekisambi kyo, ennyana oba enkizi, okusinziira ku bugonvu bwo, era osika mpola ekigere ng’oyolekera omutwe gwo okutuusa ng’owulira okugolola mu... emabega w’ekigere.
• Wall Hamstring Stretch: Gaala ku mugongo okumpi ne bbugwe, era ogolole okugulu okumu butereevu waggulu ku bbugwe ng’okuuma okulala

Waakulu obulimba ebyamarga Okugolola Okugulu Okufukamira (Recumbent Knee Flexor Stretch).?

• Quad Stretch: Dduyiro ono wa mugaso kuba atunuulira ebitundu by’omubiri ebiyitibwa quadriceps, ebinywa ebiziyiza emisuwa gy’omugongo, okuyamba okutebenkeza amaanyi n’okukyukakyuka wakati w’ebibinja by’ebinywa bino era nga kiyinza okukendeeza ku bulabe bw’okufuna obuvune.
• Glute Bridge: Dduyiro ono atuukiriza Recumbent Knee Flexor Stretch ng’anyweza ennywanto n’ennywanto, okutumbula okutebenkera obulungi n’okuwagira ekinywa ky’okugulu, n’okutumbula emigaso gy’okugolola.