Thumbnail for the video of exercise: Okusitula amagulu okutuuka ku Lubaawo mu maaso g’Ekifuba

Okusitula amagulu okutuuka ku Lubaawo mu maaso g’Ekifuba

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Okuva mu Okusitula amagulu okutuuka ku Lubaawo mu maaso g’Ekifuba

Leg Lift to Chest Front Plank ye dduyiro ow’amaanyi era asoomooza ng’okusinga atunuulira ebinywa ebikulu, ate ng’akwata ne glutes, quads, n’ebibegabega. Esaanira abantu ssekinnoomu abali ku ddaala lya fitness erya wakati oba ery’omulembe, kirungi nnyo eri abo abanoonya okutumbula amaanyi g’omubiri gwabwe okutwalira awamu, okutebenkera, n’okukyukakyuka. Abantu bayinza okwagala dduyiro ono kubanga takoma ku kutumbula bbalansi n’okuyimirira obulungi wabula ayamba n’okwokya kalori, ekigifuula enkola ennungi eri abo abaagala okugejja oba okulongoosa omubiri.

Okukola : Okukola Okufaayo Okusitula amagulu okutuuka ku Lubaawo mu maaso g’Ekifuba

  • Engage your core era okuume omugongo omugolokofu, okukakasa nti omubiri gwo guli mu layini engolokofu okuva ku mutwe okutuuka ku bigere byo.
  • Situla okugulu okumu okuva ku ttaka, okufukamira okugulu n’okuleeta okwolekera ekifuba kyo nga tokkiriza mugongo gwo kukoona.
  • Yimirirako akaseera ng’okugulu kwo kumpi n’ekifuba kyo, olwo osse wansi mpola okugulu kwo okudda mu mbeera y’olubaawo eyasooka.
  • Ddamu entambula eno n’okugulu kwo okulala, era genda mu maaso n’okukyusakyusa amagulu okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Okusitula amagulu okutuuka ku Lubaawo mu maaso g’Ekifuba

  • Weewale okukuba omugongo: Ensobi etera okukolebwa kwe kukuba omugongo ng’okola dduyiro, ekiyinza okukuteeka situleesi esukkiridde ku mugongo ogwa wansi ne kikuviirako okufuna obuvune. Okwewala kino, kuuma omusingi gwo nga gukola ate ng’omubiri gwo guli mu layini engolokofu mu ntambula yonna.
  • Toyanguwa: Kikulu okukola dduyiro ku sipiidi efugirwa. Okufubutuka okuyita mu ntambula kiyinza okuvaako ffoomu etali ntuufu n’okufuna obuvune. Twala obudde bwo okusitula ekigere kyo okireete nga kyolekedde ekifuba kyo, olwo okizzee mpola mu kifo we kitandikira.

Okusitula amagulu okutuuka ku Lubaawo mu maaso g’Ekifuba Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okusitula amagulu okutuuka ku Lubaawo mu maaso g’Ekifuba?

Mu butuufu, abatandisi basobola okukola dduyiro wa Leg Lift to Chest Front Plank. Wabula kikulu okumanya nti ono dduyiro wa mulembe katono nga yeetaaga amaanyi n’okutebenkera mu binywa ebikulu. Abatandisi balina okutandika n’embaawo ezisookerwako ne bagenda mu maaso mpolampola okutuuka ku nkyukakyuka ezisingako obuzibu nga Leg Lift to Chest Front Plank. Era kirungi okukola dduyiro zino ng’olabirirwa omutendesi oba omukugu mu by’okukola ffiiti naddala mu ntandikwa, okukakasa ffoomu entuufu n’okuziyiza obuvune.

Wagamba atya akawu emirundi Okusitula amagulu okutuuka ku Lubaawo mu maaso g’Ekifuba?

  • Plank with Knee to Chest: Mu nkyukakyuka eno, otandika mu mbeera ya plank eya waggulu n’oleeta okugulu okumu ng’oyolekera ekifuba kyo, n’okwata okumala akaseera, n’odda mu mbeera gy’otandikidde.
  • Plank with Leg Lift ne Knee Tuck: Eno nkyukakyuka ya mulembe nnyo ng’ositula okugulu okumu waggulu ng’oli mu mbeera ya plank, olwo n’ofukamira okugulu n’okuleeta ng’oyolekera ekifuba kyo.
  • Plank Jacks with Leg Lift: Enkyukakyuka eno erimu okukola jumping jack movement n’amagulu go ng’oli mu mbeera ya plank, olwo n’ositula okugulu okumu ng’oyolekera ceiling.
  • Forearm Plank with Alternating Leg Lifts: Enkyukakyuka eno erimu okukwata olubaawo lw’omukono ogw’omu maaso n’okukyusakyusa okusitula buli kigere okuva ku ttaka, okukwata ku glutes n’omugongo ogwa wansi.

Waakulu obulimba ebyamarga Okusitula amagulu okutuuka ku Lubaawo mu maaso g’Ekifuba?

  • Abalinnya ensozi: Dduyiro ono ayamba nnyo kubanga dduyiro wa maanyi, ow’omubiri gwonna nga takoma ku kunyweza binywa bya musingi, okufaananako n’okwa Leg Lift to Chest Front Plank, wabula n’okulongoosa emisuwa gy’omutima n’obuvumu, ekiyinza okutumbula omulimu okutwalira awamu .
  • Russian Twists: Dduyiro ono ayongera ku ntambula ey’okukyusakyusa mu dduyiro ow’omusingi, ekiyinza okuyamba okutebenkeza entambula egolokofu waggulu n’okukka eya Leg Lift okutuuka ku Chest Front Plank, era era atunuulira obliques, wansi w’omugongo, n’ebisambi, okutumbula a amaanyi g’omusingi agazinguluddwa obulungi.

Ebifaananyi ez'okusobola okutandika Okusitula amagulu okutuuka ku Lubaawo mu maaso g’Ekifuba

  • Dduyiro w’obuzito bw’omubiri ku Plyometrics
  • Workout ya Leg Lift to Chest Front Plank
  • Dduyiro z’okutendekebwa mu plyometric
  • Obuzito bw’omubiri dduyiro wa Plyometric
  • Dduyiro wa Leg Lift Plank
  • Front Plank nga eriko workout ya Leg Lift
  • Okutendekebwa mu plyometric n’obuzito bw’omubiri
  • Dduyiro ow’omulembe ow’obuzito bw’omubiri
  • Okusitula amagulu okutuuka ku Chest Plank for Plymetrics
  • Obuzito bw’omubiri obw’amaanyi Dduyiro wa Plyometric