Okugulu kwa waggulu Step-up

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

Okuva mu Okugulu kwa waggulu Step-up

Dduyiro w’okugulu (High Knee Step-up) mulungi agenderera ebinywa by’omubiri ebya wansi naddala ebinywa by’omubiri ebina, ebinywa ebiyitibwa ‘glutes’, n’ebinywa by’omugongo ate ng’alongoosa bbalansi n’okukwatagana. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba kyangu okukyusibwa okutuukagana n’obusobozi bw’omuntu. Abantu bandyagadde okussa dduyiro ono mu nkola yaabwe kuba takoma ku kunyweza n’okutonnya omubiri ogwa wansi, wabula n’okutumbula obulamu bw’emisuwa n’okuyamba mu ntambula ekola mu bulamu obwa bulijjo.

Okukola : Okukola Okufaayo Okugulu kwa waggulu Step-up

• Teeka ekigere kyo ekya ddyo mu bujjuvu ku pulatifomu, okakasa nti ekigere kyo kyonna kinywevu era nga kinywevu.
• Sika mu kisinziiro kyo ekya ddyo okusitula omubiri gwo waggulu ku pulatifomu, ate mu kiseera kye kimu n’ovuga okugulu kwo okwa kkono waggulu ng’oyolekera ekifuba kyo.
• Wansi mpola ekigere kyo ekya kkono kidde wansi wansi ku ttaka, ogoberere ekigere kyo ekya ddyo kidde mu kifo we kitandikira.
• Ddamu dduyiro ono ku muwendo gw’okuddiŋŋana gw’oyagala, olwo okyuse amagulu era okole kye kimu ku ludda olulala.

Enfatuko Okukola Okugulu kwa waggulu Step-up

• Ebikozesebwa Ebituufu: Kozesa eddaala oba entebe ennywevu. Kikulu okukakasa nti omutendera oba entebe gy’okozesa nnywevu era tegenda kuseeyeeya ng’okola dduyiro. Bw’eba waggulu ennyo, oyinza okunyigiriza amaviivi, ate bw’eba wansi ennyo, tojja kufuna mugaso mu bujjuvu mu dduyiro ono.
• Okubuguma: Bulijjo bugumu nga tonnatandika dduyiro. Kino kiyamba okuteekateeka ebinywa byo okukola dduyiro n’okukendeeza ku bulabe bw’okufuna obuvune. Osobola okubuguma ng’okola ‘light cardio’, gamba ng’okudduka emisinde oba okubuuka jacks.
• Weewale Okufubutuka: Toyanguwa kukola dduyiro. Kikulu nnyo

Okugulu kwa waggulu Step-up Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okugulu kwa waggulu Step-up?

Yee, abatandisi basobola ddala okukola dduyiro wa High Knee Step-up. Wabula kikulu okutandika n’obuwanvu bw’omutendera obutono n’oyongera mpolampola ng’amaanyi gaabwe ne bbalansi bigenda bitereera. Era kikulu nnyo okulaba nga ffoomu entuufu okwewala obuvune. Abatandisi balina okulowooza ku ky’okukola n’omutendesi oba omutendesi okuyiga obukodyo obutuufu.

Wagamba atya akawu emirundi Okugulu kwa waggulu Step-up?

• Alternating High Knee Step-up erimu okukyusakyusa okugulu kwo okwa kkono n’okwo okwa ddyo ku buli mutendera.
• High Knee Step-up with a Twist yeetaaga okukyusakyusa omubiri gwo nga bw’ogenda okulinnya, ng’okwata ebinywa byo ebikulu.
• Jumping High Knee Step-up eyongera okubuuka waggulu ku ntambula, n’eyongera ku kitundu kya cardio ne plyometric.
• Lateral High Knee Step-up ekyusa obulagirizi bw’entambula, ng’olina okulinnya okuva ku bbali okusinga okuva mu maaso.

Waakulu obulimba ebyamarga Okugulu kwa waggulu Step-up?

• Amawuggwe: Amawuggwe dduyiro mulala ajjuliza High Knee Step-ups kubanga era essira liteekebwa ku mubiri ogwa wansi naddala mu bitundu by’omubiri ebiyitibwa glutes, quadriceps, ne hamstrings, era ayamba okulongoosa bbalansi n’okukwatagana, okufaananako n’okusitula emitendera.
• Calf Raises: Calf Raises ziyamba nnyo ku High Knee Step-ups kuba zitunuulira ebinywa by’amagulu aga wansi naddala ennyana ezikozesebwa mu kiseera ky’okulinnya, bwe kityo ne kyongera amaanyi n’okutebenkera kw’omubiri ogwa wansi okutwalira awamu.