Okulimba Okusitula

• Omusangwa w'ekifo: Ebisenteza.
• Ekitundu: Omasengezi
• Ekinaku eky'olwayo: Gluteus Maximus
• Ekinaku eky'enna: Gastrocnemius, Sartorius, Soleus

Okuva mu Okulimba Okusitula

Lying Lifting dduyiro wa bintu bingi ng’okusinga atunuulira ebinywa ebikulu, naye era akwata emikono, ebibegabega n’amagulu, n’awa dduyiro enzijuvu asobola okutumbula amaanyi, okukyukakyuka, n’okutebenkeza. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi abanoonya okuzimba amaanyi gaabwe ag’omusingi okutuuka ku bannabyamizannyo abakugu nga baluubirira okutumbula omutindo gwabwe. Abantu bayinza okusalawo okussa Lying Lifting mu nkola yaabwe kuba tekoma ku kutumbula kunnyonnyola binywa n’okugumiikiriza, wabula era eyamba mu kulongoosa enyimirira n’okukendeeza ku bulabe bw’okulumwa omugongo.

Okukola : Okukola Okufaayo Okulimba Okusitula

• Ekiddako, situla mpola amagulu go gombi okuva ku ttaka, ng’ogakuumye nga gagolokofu, okutuusa nga gali mu mbeera eyeesimbye oba okumpi n’okwesimbye nga bw’osobola.
• Kwata ekifo kino okumala sekondi ntono, ng’okuuma omusingi gwo nga gukwatagana ate ng’omugongo gwo guwanvuye ku ttaka.
• Oluvannyuma, wansi mpola amagulu go gadde wansi mu kifo we watandikira, ng’okakasa nti ofuga entambula era tokkiriza magulu go gagwa wansi.
• Ddamu dduyiro ono okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma ffoomu entuufu n’okufuga mu kiseera kyonna.

Enfatuko Okukola Okulimba Okusitula

• Entambula Efugirwa: Weewale entambula eziwuuma oba ez’amangu. Lying Lift erina okukolebwa mu ngeri ey’empola, efugibwa. Situla amagulu go waggulu wamu, nga gakuume nga gagoloddwa okutuusa lwe gabeera nga geesimbye wansi. Oluvannyuma zikka mpola zidde wansi. Toleka magulu go kugwa mangu kuba kino kiyinza okunyigiriza omugongo ogwa wansi.
• Engage Your Core: Okusobola okufuna ebisingawo mu Lying Lift, kikulu okuyingiza ebinywa by’olubuto lwo. Kino tekikoma ku kuyamba kukuuma mugongo gwo ogwa wansi wabula era kitunuulira bulungi ebinywa byo ebikulu. Ensobi etera okukolebwa kwe butakwatagana na core n’osinga kwesigama ku hip flexors ekiyinza okuvaako okulumwa omugongo ogwa wansi.

Okulimba Okusitula Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okulimba Okusitula?

Yee, abatandisi basobola okukola dduyiro wa Lying Leg Lift. Dduyiro mulungi nnyo okuyingiza n’okunyweza omusingi naddala ebinywa by’olubuto ebya wansi. Wabula kikulu okutandika mpola n’okussa essira ku kukuuma ffoomu entuufu okwewala obuvune bwonna obuyinza okubaawo. Nga bwe kiri ku dduyiro yenna omupya, bw’oba ​​owulira obutabeera bulungi oba obulumi, kirungi okuyimirira n’okwebuuza ku mukugu mu by’okukola ffiiti oba omusawo w’ebyobulamu.

Wagamba atya akawu emirundi Okulimba Okusitula?

• "Side Lying Lift" yeetaaga okugalamira ku ludda lwo n'ositula omubiri gwo ogwa waggulu oba amagulu, ng'otunuulira ebinywa ebiserengese.
• "Prone Lying Lift" nkyukakyuka gy'ogalamira ku lubuto n'ositula omubiri gwo ogwa waggulu oba amagulu, n'onyweza ebinywa by'omugongo ogwa wansi n'ebya glute.
• "Lying Hip Lift" kizingiramu okugalamira ku mugongo n'okusitula ebisambi, ng'essira olitadde ku binywa bya glutes n'ebinywa by'omugongo.
• "Lying Leg Lift" ekugalamira ku mugongo n'ositula okugulu okumu oba kwombi, ng'otunuulira ebinywa by'olubuto ebya wansi.

Waakulu obulimba ebyamarga Okulimba Okusitula?

• Glute Bridges nazo zituukiriza Lying Lifting kuba zitunuulira ebibinja by’ebinywa ebifaanagana naddala glutes n’emisuwa egy’omugongo, okutumbula emigaso gya Lying Lifting n’okutumbula entambula y’ekisambi.
• Embaawo ye dduyiro omulala atuukiriza Lying Lifting, kuba zinyweza ebinywa ebikulu ebikulu ennyo mu kukuuma bbalansi n’obutebenkevu mu kiseera ky’okusitula Lying, bwe kityo ne kikendeeza ku bulabe bw’okufuna obuvune.