Okutudde Twist

• Omusangwa w'ekifo: Bubandebuggezi
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Obliques
• Ekinaku eky'enna: Rectus Abdominis

Okuva mu Okutudde Twist

Dduyiro wa Seated Twist mugonvu akoleddwa okutumbula okukyukakyuka n’okutambula mu mugongo, okuyamba okuyimirira obulungi n’okukendeeza ku bulumi bw’omugongo. Esaanira abantu ssekinnoomu ab’emitendera gyonna egy’okubeera omulamu obulungi omuli abatandisi n’abo abanoonya dduyiro atali wa maanyi. Abantu bayinza okwagala okussa dduyiro ono mu nkola yaabwe okutumbula obulamu obulungi obw’omugongo, okumalawo okusika omuguwa, n’okutumbula enkola y’omubiri okutwalira awamu.

Okukola : Okukola Okufaayo Okutudde Twist

• Fukamira okugulu kwo okwa ddyo oteeke ekigere kyo ekya ddyo ku ludda olw’ebweru w’okugulu kwo okwa kkono, ng’okugulu kwo okwa kkono kugolokose oba bwe kiba nga kinyuma, osobola okufukamira okugulu okwa kkono n’oleeta ekigere ng’oyolekera ekisambi kyo ekya ddyo.
• Kyuusa omubiri gwo ku ddyo, ng’oteeka enkokola yo eya kkono ebweru w’okugulu kwo okwa ddyo ate omukono gwo ogwa ddyo wansi emabega wo okusobola okuwanirira.
• Fuuwa omukka okuwanvuya omugongo gwo era fulumya omukka okwongera okunyweza okukyusakyusa, ng’otunudde waggulu w’ekibegabega kyo ekya ddyo.
• Kwata embeera eno okumala omukka mitono, olwo osumulule era oddemu ku ludda olulala.

Enfatuko Okukola Okutudde Twist

• Okuteeka mu kifo ekituufu: Bw’oba ​​okola okukyusakyusa, kakasa nti okyuka okuva mu kiwato so si ku bibegabega byo. Eno nsobi ya bulijjo eyinza okuvaako omuntu okufuna obuvune. Ebibegabega byo birina okusigala nga bya square era nga biteredde.
• Okufuga omukka: Okufuga omukka kikulu nnyo mu dduyiro ono. Fuuwa omukka nga bw’otudde nga weegolodde, era fulumya omukka nga bw’okyusakyusa. Kino kiyamba okuzimba enzitoya n’okuyingiza ebinywa byo ebikulu. Tokwata mukka gwo ng’okola dduyiro.
• Weewale Okukyusakyusa Ekisusse: Ensobi endala etera okukolebwa kwe kukyusakyusa ekisusse oba okukaka okukyusakyusa. Kino kiyinza okukunyigiriza omugongo. Mu kifo ky’ekyo, genda wala nnyo nga bw’owulira obulungi. Olina okuwulira ng’ogoloddwa mpola, so si bulumi.
• Okukozesa Props: Bw’oba ​​osanga obuzibu okukuuma omugongo nga gugolokofu ng’otudde ku

Okutudde Twist Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okutudde Twist?

Yee, abatandisi basobola okukola dduyiro wa Seated Twist. Wabula kikulu okutandika mpola n’okukuuma ffoomu entuufu okwewala obuvune bwonna. Era kirungi okwebuuza ku mukugu mu kukola dduyiro oba omusawo w’omubiri okukakasa nti dduyiro akolebwa mu butuufu naddala eri abo abapya mu kukola dduyiro oba abalina embeera yonna ey’obulamu eyaliwo edda.

Wagamba atya akawu emirundi Okutudde Twist?

• Marichyasana C oba Marichi’s Pose, nkyukakyuka endala ng’okugulu okumu kugoloddwa, ate okulala ne kufukamira ng’ekigere kiri ku ttaka, ng’onyiganyiga ng’oyolekera okugulu okufukamidde.
• Bharadvajasana oba Bharadvaja’s Twist, ye nkyukakyuka y’okukyusakyusa ng’otudde ng’ebigere byombi biteekebwa ku ludda lw’ekisambi, n’onyiganyiga ng’oyolekera oludda lw’amaviivi agafukamidde.
• Ardha Matsyendrasana oba Half Spinal Twist, nkyukakyuka ya mulembe nnyo ng’okugulu okumu kugoloddwa, okulala nga kufukamidde ku kigere ekigolokofu, ate n’onyiganyiga ng’oyolekera okugulu okufukamidde.
• Bound Sage Pose ya kusoomoozebwa mu nkyukakyuka y’okukyusakyusa mu kutudde ng’okugulu okumu kuli mu kitundu kya looti

Waakulu obulimba ebyamarga Okutudde Twist?

• Extended Triangle Pose: Yoga pose eno ejjuliza Seated Twist kuba era erimu okukyusakyusa okukola obliques, okunyweza omugongo, n’okulongoosa bbalansi okutwalira awamu n’okutebenkera, ebyetaagisa okukola Seated Twist obulungi.
• Bridge Pose: Pose eno ejjuliza Seated Twist kuba enyweza omugongo ogwa wansi n’okuggulawo ekifuba n’ebibegabega, nga bino bye binywa ebikulu ebikozesebwa mu Seated Twist, n’olwekyo okutumbula omulimu okutwalira awamu n’emigaso gya Seated Twist.