Okugulu okutuuka mu kifuba Okugolola

• Omusangwa w'ekifo: Mmimbi.
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Gluteus Maximus

Okuva mu Okugulu okutuuka mu kifuba Okugolola

Dduyiro w’okugulu okutuuka mu kifuba mulungi nnyo ng’okusinga aganyula ebinywa by’omugongo ogwa wansi, ebisambi n’enkizi ng’ayamba okukyukakyuka n’okumalawo okusika omuguwa. Okugolola kuno kusaanira buli muntu omuli bannabyamizannyo, abakozi mu ofiisi n’abakadde kuba kuyinza okuyamba okulongoosa enyimirira, okukendeeza ku bulumi mu mugongo ogwa wansi, n’okutumbula okutambula okutwalira awamu. Abantu ssekinnoomu bayinza okwagala okuyingiza Knee to Chest Stretch mu nkola yaabwe ey’okukola ffiiti okuwagira obulamu bwabwe obw’omugongo, okukendeeza ku kukaluba kw’ebinywa, n’okulongoosa obuweerero bwabwe obwa buli lunaku n’entambula yaabwe.

Okukola : Okukola Okufaayo Okugulu okutuuka mu kifuba Okugolola

• Fukamira okugulu kwo okwa ddyo era okozese emikono gyo okugisika mpola ng’oyolekera ekifuba kyo, ng’okugulu kwo okwa kkono kugolokofu era nga kufuukuuse wansi.
• Kwata embeera eno okumala sekondi nga 20 ku 30, ng’owulira ng’omugongo gwo ogwa wansi ne mu bitundu by’omubiri gwo gugoloddwa.
• Sumulula okugulu kwo okwa ddyo oddeyo mu mbeera gy’otandikidde.
• Ddamu enkola y’emu n’okugulu kwo okwa kkono, era weeyongere okukyukakyuka wakati wa buli kugulu okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Okugulu okutuuka mu kifuba Okugolola

• Okutambula mpolampola: Leeta mpola okugulu okumu omulundi gumu ng’oyolekera ekifuba kyo, ng’okozesa emikono gyo okukisembereza mpola. Weewale ensobi y’okusika okugulu kwo n’amaanyi oba amangu ekiyinza okukuleetera okunyigirizibwa oba okulumwa.
• Kuuma omugongo gwo nga gufuukuuse: Bw’oba ​​okola okugolola, kikulu okukuuma omugongo nga guwanvuye wansi. Ensobi etera okukolebwa kwe kusitula omugongo oba enkwaso okuva wansi ekiyinza okuvaako ffoomu etali ntuufu n’okulumwa omugongo.
• Okussa okufugibwa: Jjukira okussa mu ngeri eya bulijjo ng’okola okugolola kuno. Okukwata omukka, ensobi eya bulijjo, kiyinza okwongera puleesa n’okukendeeza ku bulungibwansi bw’okugolola.
• Enzirukanya y’obudde: Kwata okugolola okumala sekondi nga 20-30

Okugulu okutuuka mu kifuba Okugolola Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okugulu okutuuka mu kifuba Okugolola?

Yee, abatandisi basobola ddala okukola dduyiro wa Knee to Chest Stretch. Kiba kyangu okugolola ekiyinza okuyamba okulongoosa okukyukakyuka n’okukendeeza ku kukaluba kw’ebinywa. Wano waliwo ekitabo ekikulu ku ngeri y’okukikola: 1. Gaala ku mugongo ku kitanda oba ekifo ekinyuma era ekipapajjo. 2. Amagulu go gakuume nga gagoloddwa ebweru nga gagoloddwa. 3. Fukamira mpola okugulu okumu okireete ng’oyolekera ekifuba kyo. 4. Zingira emikono gyo ku kugulu kwo era okusemberera ekifuba mpola. Kakasa nti ekigere ekirala okikuuma nga kipapajjo ku ttaka. 5. Kwata ekifo kino okumala sekondi nga 20-30. 6. Sumulula mpola era wansi okugulu kwo oddeyo mu kifo we watandikira. 7. Ddamu enkola y’emu n’okugulu okulala. Jjukira nti kikulu okukola okugolola kuno mpola mpola. Bw’oba ​​owulira obulumi bwonna, kikomye mangu. Era kirungi okwebuuza ku mukugu mu kukola ffiiti oba omusawo w’omubiri okukakasa nti okola bulungi okugolola era nga tolina bulabe.

Wagamba atya akawu emirundi Okugulu okutuuka mu kifuba Okugolola?

• The Double Knee to Chest Stretch: Mu nkyusa eno, amaviivi gombi gasimbulwa omulundi gumu okudda mu kifuba, ne kikubisaamu emirundi ebiri okugolola mu mugongo ogwa wansi n’ebisambi.
• Okugolola okugulu okutuuka mu kifuba okutudde: Enkyusa eno ekolebwa ng’otudde ku ntebe, ng’okugulu okumu kusimbulwa okudda mu kifuba, ne kiwa okugolola okutali kwa maanyi nnyo naye nga kusaanira abo abalina okutambula okutono.
• The Supine Knee to Chest Stretch with Twist: Eno nkyukakyuka ya mulembe nnyo ng’oleeta okugulu okumu ku kifuba n’oluvannyuma n’onyiga omubiri gwo mpola, n’oleeta okugulu kwo okusomoka okudda ku ludda olulala.
• The Standing Knee to Chest Stretch: Enkyusa eno ekolebwa ng’oyimiridde, ng’osika okugulu okumu omulundi gumu okutuuka mu kifuba, era nga kino nakyo kiyamba okulongoosa bbalansi n’okukwatagana.

Waakulu obulimba ebyamarga Okugulu okutuuka mu kifuba Okugolola?

• Dduyiro wa Hamstring Stretch ye dduyiro omulala akwatagana, kuba atunuulira emabega w’ebinywa by’ekisambi kyo, n’alongoosa okukyukakyuka kwabyo n’okukendeeza ku buzibu ku mugongo gwo ogwa wansi ng’okola Knee to Chest Stretch.
• Pigeon Pose, yoga position emanyiddwa ennyo, etuukiriza Knee to Chest Stretch ng’eggulawo hip flexors n’okugolola ebinywa bya glute, bwe kityo n’eyamba okugolola okutwalira awamu n’okukyukakyuka mu mubiri ogwa wansi.