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Okusitula Amagulu Hip Lift

Empaawo y'ensomero

Omusangwa w'ekifoBubandebuggezi
EkitunduOmwendo mw'ebikolwa.
Ekinaku eky'olwayoIliopsoas, Rectus Abdominis
Ekinaku eky'enna, Adductor Longus, Adductor Magnus, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Okusitula Amagulu Hip Lift

Leg Raise Hip Lift dduyiro wa maanyi okusinga anyweza core, lower abs, ne hip flexors, ate nga era alongoosa balance n’okutebenkera. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku ba waggulu, okuva bwe kiri nti esobola okukyusibwa okutuukagana n’omutindo gwonna ogw’okubeera omulamu obulungi. Abantu bandyagadde okukola dduyiro ono okutumbula amaanyi g’olubuto lwabwe, okulongoosa enyimirira, n’okwongera okutebenkera kw’omubiri okutwalira awamu, ekintu eky’omugaso mu mirimu gya buli lunaku n’okukola dduyiro omulala ow’omubiri.

Okukola : Okukola Okufaayo Okusitula Amagulu Hip Lift

  • Situla amagulu mpola mpola ku diguli 90, nga gakuume nga gagoloddwa era nga gali wamu.
  • Amagulu bwe gamala okutuuka ku kkoona lya diguli 90, situla ebisambi byo okuva wansi ng’amagulu go gakuuma nga weesimbye.
  • Kwata embeera eno okumala sekondi ntono, olwo mpola mpola wansi ebisambi byo odde wansi.
  • Ekisembayo, mpolampola wansi amagulu go odde mu kifo we watandikira. Ddamu dduyiro ono emirundi mingi nga bwe kiragiddwa.

Enfatuko Okukola Okusitula Amagulu Hip Lift

  • Entambula efugirwa: Situla amagulu go okuva ku ttaka ng’ogakuuma nga gagoloddwa era mpola mpola okusitula ebisambi okuva wansi ng’okozesa ebinywa by’olubuto, so si mikono oba ensingo. Ekikulu kwe kukozesa entambula ezifugibwa, ezigonvu, okusinga okuwuubaala oba okukozesa amaanyi okusitula ebisambi byo. Kino kikendeeza ku bulabe bw’okufuna obuvune n’okukakasa nti ebinywa byo ebikulu bye bikola omulimu.
  • Enkola y’okussa: Fuuwa ng’ositula amagulu n’omukka ng’ositula ebisambi wansi. Kino kiyamba okwongera okusikiriza ebinywa byo ebikulu n’okufuula dduyiro okukola obulungi.
  • Weewale okukuba omugongo: Ensobi etera okukolebwa kwe kukuba omugongo ng’ositula ebisambi. Kino kiyinza okukuteeka akazito akateetaagisa ku mugongo gwo ogwa wansi. Okwewala kino, kuuma omugongo gwo

Okusitula Amagulu Hip Lift Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okusitula Amagulu Hip Lift?

Yee, abatandisi basobola okukola dduyiro wa Leg Raise Hip Lift. Wabula kikulu okutandika mpola n’okussa essira ku kukuuma ffoomu ennungi. Dduyiro ono okusinga atunuulira ebitundu by’olubuto ebya wansi n’ebitundu ebinyiga ekisambi, naye era akola n’ebitundu eby’okungulu ebiyitibwa abs ne obliques. Wano waliwo ekitabo eky’enjawulo ku ngeri y’okukikola: 1. Gaala ku mugongo ng’emikono gyo gikutte ku mabbali. 2. Situla amagulu go gabeere nga gasonga butereevu waggulu nga goolekedde ekisenge era gakuume wamu. 3. Amagulu go gakuume nga gagoloddwa nga bw’ogakka wansi mpola ng’odda wansi ng’oyolekera wansi, naye togaleka kukwata ku ttaka. 4. Situla amagulu go gadde waggulu, olwo ositule ebisambi okuva ku ttaka n’oyolekera ekifuba kyo. 5. Wansi mpola ebisambi byo odde ku ttaka. Ono ye rep omu. Jjukira nti bulijjo kirungi okwebuuza ku mukugu mu kukola ffiiti oba omusawo w’omubiri nga tonnatandika nkola yonna empya ey’okukola dduyiro naddala ng’olina ekikweraliikiriza ku bulamu oba embeera z’obujjanjabi.

Wagamba atya akawu emirundi Okusitula Amagulu Hip Lift?

  • Weighted Leg Raise Hip Lift: Enkyukakyuka eno eyongera okuziyiza dduyiro ng’okwata dumbbell oba obuzito wakati w’ebigere ng’okola okusitula amagulu n’okusitula ekisambi.
  • Hanging Leg Raise Hip Lift: Enkyukakyuka eno yeetaaga ebbaala esika oba ebyuma ebifaananako bwe bityo, mw’owanirira ku bbaala n’ositula amagulu n’ebisambi waggulu.
  • Ball Leg Raise Hip Lift: Enkyukakyuka eno erimu okukozesa omupiira ogw’okutebenkera oba omupiira ogw’okukola dduyiro wansi w’ebigere byo, ekiyinza okwongera okusoomoozebwa ng’oyongerako ekintu ekiraga bbalansi mu dduyiro.
  • Reverse Leg Raise Hip Lift: Mu kifo ky’okusitula amagulu ng’ogalamidde ku mugongo, enkyukakyuka eno erimu okugalamira ku lubuto n’okusitula amagulu waggulu, ekiyinza okutunuulira ebinywa eby’enjawulo mu mubiri gwo ogwa wansi.

Waakulu obulimba ebyamarga Okusitula Amagulu Hip Lift?

  • Glute bridges zisobola okujjuliza Leg Raise Hip Lifts nga zinyweza ebinywa by’omugongo ogwa wansi n’ebya glute, okuyamba okuwagira entambula z’ekisambi n’okulongoosa omutindo gwo okutwalira awamu mu Leg Raise Hip Lifts.
  • Okunyiga obugaali nakyo kisobola okutumbula emigaso gya Leg Raise Hip Lifts, kuba zitunuulira ebitundu ebya wansi n’ebitundu ebiwanvu, okulongoosa amaanyi g’omusingi n’okutebenkera ebyetaagisa okukola obulungi Leg Raise Hip Lifts.

Ebifaananyi ez'okusobola okutandika Okusitula Amagulu Hip Lift

  • Obuzito bw'omubiri Okusitula Amagulu Hip Lift
  • Dduyiro w'ekiwato Okusitula Amagulu
  • Hip Lift Okukola dduyiro w’obuzito bw’omubiri
  • Okusitula amagulu okusobola okukola Toning mu kiwato
  • Dduyiro w'okubumba ekiwato mu buzito bw'omubiri
  • Dduyiro w'okusitula ekiwato mu kiwato
  • Leg Raise Hip Lift Tewali Bikozesebwa
  • Ekiwato Okutunuulira Okusitula Amagulu
  • Dduyiro w'obuzito bw'omubiri ku kiwato
  • Tewali Bikozesebwa Dduyiro w’okugonza ekiwato