Okulengejja mu kifuba

• Omusangwa w'ekifo: Bubandebuggezi
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Gluteus Maximus, Rectus Abdominis
• Ekinaku eky'enna: Hamstrings, Iliopsoas

Okuva mu Okulengejja mu kifuba

Dduyiro wa Pelvic Tilt mugonvu okusinga anyweza ebinywa by’omugongo ogwa wansi n’olubuto, okuyamba mu kulongoosa enyimirira n’okukendeeza ku bulumi bw’omugongo ogwa wansi. Dduyiro mulungi nnyo eri abantu ssekinnoomu ab’emitendera gyonna egy’okubeera omulamu obulungi naddala abo abatuula okumala ebbanga eddene oba abatawaanyizibwa obuzibu mu mugongo ogwa wansi. Nga bayingiza Pelvic Tilt mu nkola yaabwe, abantu ssekinnoomu basobola okutumbula okutebenkera kw’omusingi, okulongoosa okukwatagana kw’omugongo, n’okutumbula obulamu bw’omugongo okutwalira awamu.

Okukola : Okukola Okufaayo Okulengejja mu kifuba

• Teeka emikono gyo oba ku mabbali go oba ng’owanirira omutwe gwo, ekisinga okukunyumira.
• Fuuwa omukka omungi era nga bw’ofulumya omukka, kwata mpola ebinywa by’olubuto, ng’osika olubuto lwo ng’oyolekera omugongo n’onyiga omugongo gwo ogwa wansi wansi.
• Kwata embeera eno okumala sekondi ntono ng’ogenda mu maaso n’okussa mu ngeri eya bulijjo.
• Sumulula mpola okulengejja oddeyo mu kifo w’otandikidde, ng’oddamu dduyiro ono okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Okulengejja mu kifuba

• Engage Your Core: Ekikulu mu kukola pelvic tilt ennungi kwe kukwata ebinywa by’olubuto lwo. Kino kitegeeza nti olina okuba ng’osika olubuto lwo ng’oyolekera omugongo n’onyweza abs. Ensobi etera okukolebwa kwe kukozesa ebinywa by’amagulu oba eby’omugongo mu kifo ky’okukozesa omusingi gwo.
• Enkola y’okussa: Kakasa nti ossa bulungi. Fuuwa omukka okwetegekera, olwo ofulume omukka nga bw’olengejja ekisambi kyo n’oyingiza omusingi gwo. Okukwata omukka kiyinza okwongera puleesa n’okulemesa ebinywa byo okukola obulungi.
• Weewale Okusukkulumya: Emu ku nsobi ezisinga okukolebwa kwe kubunyisa omugongo ng’okola dduyiro ekiyinza okuvaako okulumwa omugongo. Okwewala kino, kakasa nti omugongo gwo ogwa wansi gusigala nga gukwatagana ne wansi mu dduyiro yenna. 5. 5.

Okulengejja mu kifuba Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okulengejja mu kifuba?

Yee, abatandisi basobola ddala okukola dduyiro wa Pelvic Tilt. Dduyiro mwangu era mulungi ayamba okulongoosa amaanyi g’omusingi, okukyukakyuka, n’okuyimirira. Era kiyinza okuyamba okukendeeza ku bulumi bw’omugongo ogwa wansi. Wabula nga bwe kiri ku dduyiro yenna omupya, kikulu okutandika mpola n’okukakasa ffoomu entuufu okwewala obuvune. Kiyinza okuba eky’omugaso okubeera n’omukugu mu kukola emirimu gy’omubiri (fitness professional) okukulambika mu kusooka.

Wagamba atya akawu emirundi Okulengejja mu kifuba?

• Posterior Pelvic Tilt erimu emmanju w’ekisambi okusituka ate emabega w’ekisambi okugwa.
• Lateral Pelvic Tilt ye nkyukakyuka endala ng’oludda olumu olw’ekisambi luli waggulu okusinga olulala.
• Rotational Pelvic Tilt erimu okukyusakyusa ekisambi okwetoloola ekisiki ekyesimbye, ekivaako ekisambi ekimu okugenda mu maaso ate ekirala okudda emabega.
• Active Pelvic Tilt nkyukakyuka omuntu ssekinnoomu mw’afuga n’okutereeza ekifo ky’ekisambi mu bumanyirivu, ekitera okukozesebwa mu dduyiro oba mu kujjanjaba omubiri.

Waakulu obulimba ebyamarga Okulengejja mu kifuba?

• Dduyiro wa Cat-Cow Stretch ye dduyiro omulala ajjuliza Pelvic Tilt kubanga ayamba okukyukakyuka n’amaanyi mu binywa by’omugongo n’olubuto, ekiyamba okulongoosa okufuga n’obuwanvu bw’entambula mu ntambula z’ekisambi.
• Dduyiro wa Kegel era ajjuliza Pelvic Tilt kuba anyweza ebinywa by’omu kifuba wansi, ebikola mu kukwatagana n’ebinywa by’olubuto n’omugongo ebigendereddwamu mu Pelvic Tilt, okutumbula okutebenkera kw’ekisambi okutwalira awamu n’enkola y’emirimu.