Okutudde Hip External Rotator Ne Hip Extensor Okugolola
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Okuva mu Okutudde Hip External Rotator Ne Hip Extensor Okugolola
Dduyiro wa Seated Hip External Rotator ne Hip Extensor Stretch mugaso agenderera ebinywa by’ekisambi n’omugongo ogwa wansi, okulongoosa okukyukakyuka n’okukendeeza ku kusika omuguwa kw’ebinywa. Kya mugaso nnyo eri abantu ssekinnoomu abamala essaawa eziwera nga batudde oba nga batudde, kuba kiyinza okuyamba okukendeeza ku kukaluba kw’ekisambi n’okulumwa omugongo ogwa wansi. Nga bayingiza okugolola kuno mu nkola yaabwe, abantu ssekinnoomu basobola okutumbula entambula yaabwe okutwalira awamu, okutumbula enyimirira ennungi, era nga kiyinza okulongoosa omutindo gwabwe mu mirimu egy’enjawulo egy’omubiri.
Okukola : Okukola Okufaayo Okutudde Hip External Rotator Ne Hip Extensor Okugolola
- Fukamira okugulu kwo okwa ddyo osale ekigere kyo ekya ddyo ku kigere kyo ekya kkono, okiteeke wansi okumpi n’okugulu kwo okwa kkono.
- Kyuusa mpola omubiri gwo ogwa waggulu ku ddyo, ng’oteeka enkokola yo eya kkono ebweru w’okugulu kwo okwa ddyo okufukamidde.
- Kozesa enkokola yo okunyigiriza mpola, ng’onyiga okugulu kwo ku kkono ng’okyusa omubiri gwo ogwa waggulu ku ddyo, ng’owulira ng’ekisambi n’akabina biwanvuye.
- Kwata embeera eno okumala sekondi nga 30, olwo osumulule mpola era oddemu okugolola ku ludda olulala.
Enfatuko Okukola Okutudde Hip External Rotator Ne Hip Extensor Okugolola
- Okugolola mpolampola: Weewale okufubutuka mu kugolola. Si ku bbanga ly’osobola okugolola wabula engeri gy’osobola okukikola obulungi. Mpolampola mpolampola mu kugolola okwewala okulumwa ebinywa. Tandika n’okugolola mpola era ng’obusobozi bwo bwe bugenda butereera, osobola okwongera okugolola.
- Okussa obutakyukakyuka: Okussa kintu kikulu nnyo mu nkola yonna ey’okugolola. Fuuwa omukka nga weetegekera okugolola, era fuuwa omukka nga bw’ogenda mu kugolola. Kino kijja kuyamba ebinywa byo okuwummulamu n’okutumbula obulungi bw’okugolola.
- Weewale Okugolola ennyo: Ensobi etera okukolebwa kwe kunyigiriza ennyo ng’ogezaako okugenda mu maaso amangu. Okugolola ennyo kiyinza okuvaako ebinywa
Okutudde Hip External Rotator Ne Hip Extensor Okugolola Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Okutudde Hip External Rotator Ne Hip Extensor Okugolola?
Yee, abatandisi basobola okukola dduyiro wa Seated Hip External Rotator ne Hip Extensor Stretch. Mu butuufu dduyiro mulungi eri abatandisi kubanga asobola okuyamba okulongoosa entambula y’ekisambi n’okukyukakyuka. Wabula nga bwe kiri ku dduyiro yenna omupya, abatandisi balina okutandika mpola era n’obwegendereza okwewala okufuna obuvune. Kikulu okuwuliriza omubiri gwo n’otosika nnyo. Bw’oba owulira obulumi oba obutabeera bulungi, dduyiro okomye. Era kiyinza okuyamba okuba n’omutendesi w’omuntu oba omusawo w’omubiri okukulambika mu dduyiro emirundi egisooka okukakasa nti okikola bulungi.
Wagamba atya akawu emirundi Okutudde Hip External Rotator Ne Hip Extensor Okugolola?
- Ekifaananyi eky’okuna Okugolola: Enkyukakyuka eno erimu okugalamira ku mugongo, n’osala enkizi emu ku kugulu okulala, n’oluvannyuma n’osika ekigere ekitali kisala ng’oyolekera ekifuba kyo okugolola ebinywa by’ekisambi.
- Seated Spinal Twist: Kino kizingiramu okutuula wansi ng’okugulu okumu ogaziyizza ate okulala ng’ofukamidde, olwo n’okyusakyusa omubiri gwo ng’odda ku kugulu okufukamidde okugolola ebiwujjo by’ekisambi.
- Butterfly Stretch: Bw’oba otudde wansi, ssa engalo z’ebigere byo wamu era amaviivi go gakka ku mabbali. Kino kigolola ebisambi eby’omunda n’ebisambi.
- Lizard Pose: Yoga pose eno erimu okulinnya ekigere kimu mu maaso mu lunge, olwo n’oteeka emikono gyombi munda mu kigere eky’omu maaso okugolola hip extensors ne rotators.
Waakulu obulimba ebyamarga Okutudde Hip External Rotator Ne Hip Extensor Okugolola?
- Butterfly Stretch ye dduyiro omulala ow’omugaso ajjuliza Seated Hip External Rotator ne Hip Extensor Stretch. Etunuulira ebisambi eby’omunda n’ebisambi, n’ewa okugolola obulungi okutuuka ku mubiri ogwa wansi n’okulongoosa entambula y’ekisambi okutwalira awamu, ekintu ekikulu ennyo mu kukuuma bbalansi mu binywa by’ekisambi.
- Foam Roller Hip Flexor Stretch nayo esobola okujjuliza Seated Hip External Rotator ne Hip Extensor Stretch. Dduyiro ono ayamba okufulumya tension mu hip flexors, ekiyinza okulongoosa obulungi bwa hip external rotator ne extensor stretches nga okakasa nti ebinywa bino tebisukkiridde kuliyirirwa olw’okunyiga hip flexors.
Ebifaananyi ez'okusobola okutandika Okutudde Hip External Rotator Ne Hip Extensor Okugolola
- Dduyiro w’ekisambi ow’obuzito bw’omubiri
- Okugolola ekyuma ekigaziya ekisambi
- Okutudde hip rotator okugolola
- Workout y’okukyukakyuka mu kisambi
- Dduyiro w’obuzito bw’omubiri ku bisambi
- Enkola y’okugolola ekisambi
- Okutudde hip stretch
- Dduyiro w’ekisambi ow’ebweru ow’okukyusakyusa (external rotator hip exercise).
- Workout ya hip extensor ey’obuzito bw’omubiri
- Dduyiro w’okutambula mu kisambi