Okugulu - Okufukamira - Ebikwata ku nsonga

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

Okuva mu Okugulu - Okufukamira - Ebikwata ku nsonga

Knee Flexion Articulations dduyiro wa mugaso eyakolebwa okutumbula entambula y’ennyondo, okutumbula okukyukakyuka n’okunyweza ebinywa ebyetoolodde okugulu. Kisaanira nnyo abantu ssekinnoomu abawona obuvune mu kugulu, bannabyamizannyo abanoonya okulongoosa omutindo gwabwe, oba omuntu yenna agenderera okukuuma obulamu bw’okugulu okutwalira awamu. Dduyiro ono bw’ossa mu nkola yo kiyinza okuyamba okuziyiza obuvune mu biseera eby’omu maaso, okukendeeza ku bulumi bw’okugulu, n’okulongoosa enkola y’ekiwanga kyo mu mirimu gya buli lunaku.

Okukola : Okukola Okufaayo Okugulu - Okufukamira - Ebikwata ku nsonga

• Situla mpola ekigere kyo ekya ddyo okuva ku ttaka, ng’ofukamiza okugulu okuleeta ekisinziiro kyo ng’oyolekera enkasi, ate ng’okuuma bbalansi ku kigere kyo ekya kkono.
• Kwata embeera eno okumala sekondi ntono, ng’ekisambi kyo kikuuma nga kikwatagana n’omubiri gwo so si kukireka kugenda mu maaso.
• Wansi mpola ekigere kyo ekya ddyo kidde ku ttaka, oddeyo mu mbeera gye weeyimiridde.
• Ddamu dduyiro ono n’okugulu kwo okwa kkono, era weeyongere okukyukakyuka wakati w’amagulu gombi okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Okugulu - Okufukamira - Ebikwata ku nsonga

• Smooth Movement: Bw’oba ​​okola okufukamira okugulu, kakasa nti entambula egenda mpola era efugibwa. Weewale okutambula amangu oba okutambula amangu ekiyinza okuvaako obuvune. Ekikulu kwe kussa essira ku mutindo gw’entambula okusinga ku bungi.
• Okukwatagana: Kakasa nti amaviivi go gali mu layini n’engalo zo ng’okola dduyiro. Weewale okuleka amaviivi go okutambula munda oba ebweru, eno nsobi ya bulijjo eyinza okuvaako obuvune mu maviivi.
• Range of Motion: Kikulu okutambula mu bbanga lyo lyokka ery’okutambula. Tokaka kugulu kwo kufukamira okusinga bwe kusobola okweyagaza. Ekiseera bwe kinaagenda kiyitawo, obusobozi bwo obw’okukyukakyuka bujja kulongooka.
• Okukozesa Obuwagizi: Bw’oba ​​mupya mu dduyiro ono oba ng’olina bbalansi

Okugulu - Okufukamira - Ebikwata ku nsonga Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okugulu - Okufukamira - Ebikwata ku nsonga?

Yee, abatandisi basobola okukola dduyiro wa Knee-Flexion-Articulations. Wabula zirina okutandika n’okutambula okutono ne zeeyongera mpolampola ng’okukyukakyuka n’amaanyi gazo bigenda bitereera. Era kikulu abatandisi okuyiga ffoomu entuufu okwewala obuvune. Kiyinza okuba ekirungi okuba n’omutendesi oba omusawo w’omubiri okubalungamya mu kusooka. Bulijjo jjukira okubuguma nga tonnatandika dduyiro yenna era n’otonnya oluvannyuma.

Wagamba atya akawu emirundi Okugulu - Okufukamira - Ebikwata ku nsonga?

• Enkyukakyuka endala mu kufukamira kw'okugulu ye "squat", okugulu kwe kufukamira ng'omubiri gukka nga gwolekera ettaka.
• "Lunge" nayo ngeri ya kufukamira kugulu, ng'okugulu okumu kugaziyizibwa mu maaso ate okulala ne kufukamira ku kugulu.
• Mu dduyiro wa "step-up", okugulu kufukamira ng'ekigere ekimu kiteekebwa ku pulatifomu eya waggulu.
• Entambula ya "bicycle kick" mu kuwuga oba omupiira y'enkyukakyuka endala ey'okufukamira okugulu, okugulu kwe kufukamira ng'okugulu kusituddwa.

Waakulu obulimba ebyamarga Okugulu - Okufukamira - Ebikwata ku nsonga?

• Quadriceps Stretch: Okugolola kuno kuyamba okulongoosa okukyukakyuka kw’ebitundu by’omubiri ebina, ebinywa ebiri mu maaso g’ekisambi, ebyetaagisa ennyo mu kugaziya okugulu n’okutebenkeza amaanyi agakolebwa ku kugulu nga ofukamira.
• Okusitula ennyana: Nga zinyweza ebinywa bya gastrocnemius ne soleus mu kigere ekya wansi, dduyiro zino ziyamba okutebenkera kw’okugulu mu kiseera ky’okunyiga n’okugaziya, bwe kityo ne kijjuliza ensengekera z’okufukamira kw’okugulu.