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 wa mugaso ng’okusinga atunuulira ebinywa by’omugongo, ennyindo n’ebisambi, ekiyamba okulongoosa okukyukakyuka, okuyimirira n’okugaaya emmere. Esaanira buli muntu, okuva ku baagalana mu kukola ffiiti okutuuka ku bakozi mu ofiisi, kuba esobola okukolebwa nga tolina bikozesebwa era eyamba okumalawo okusika omuguwa okuva mu kutuula okumala ebbanga. Abantu bandyagadde okukola dduyiro ono si lwa migaso gy’omubiri gyokka wabula n’olw’obusobozi bwe okukendeeza ku situleesi n’okutumbula embeera y’obwongo.

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 kugoloddwa.
• Teeka omukono gwo ogwa ddyo wansi emabega wo okusobola okuwanirira, era onyige mpola mpola omubiri gwo ku ddyo, ng’oteeka enkokola yo eya kkono ebweru w’okugulu kwo okwa ddyo.
• Kwata embeera eno okumala sekondi nga 20 ku 30, essira lisse ku kukuuma omugongo nga gugoloddwa n’okuwulira okugolola mu mugongo n’ebisambi.
• Ddayo mpola mu kifo w’otandikidde era oddemu ku ludda olulala.

Enfatuko Okukola Okutudde Twist

• Okukyusakyusa mpolampola: Toyanguwa kukyusakyusa. Ensobi ya bulijjo okukyusakyusa amangu oba ewala ennyo ekiyinza okukusika omugongo. Wabula kwata omubiri gwo mpola mpola okutuuka ku bbali, okakasa nti entambula yo efugibwa era epimiddwa.
• Okukozesa Omukka Gwo: Okussa kitundu kikulu nnyo mu kukyusakyusa ng’otudde. Fuuwa omukka ng’otudde waggulu, era fulumya omukka ng’onyiganyiga. Akakodyo kano kasobola okuyamba okutumbula okukyusakyusa n’okukola dduyiro okukola obulungi. Obutakozesa bulungi mukka kiyinza okufuula dduyiro ono obutakola bulungi era kiyinza okukuleetera okunyigirizibwa.
• Ensigo zombi zikuume wansi: Ensobi endala etera okukolebwa kwe kusitula enkwaso emu okuva wansi ng’onyiganyiga. Kino kiyinza okuvaako...

Okutudde Twist Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okutudde Twist?

Yee, abatandisi basobola okukola dduyiro wa Seated Twist. Dduyiro mugonvu ayamba okutumbula okukyukakyuka naddala mu mugongo ogwa wansi n’ebisambi. Wabula kikulu okutandika mpola n’okukuuma ffoomu entuufu okwewala obuvune. Singa wabaawo obutabeera bulungi oba obulumi bwonna obuwulirwa, dduyiro olina okumuyimiriza amangu ddala. Kiyinza okuba eky’omugaso eri abatandisi okukola dduyiro ono nga bakulemberwa omukugu omutendeke mu kusooka.

Wagamba atya akawu emirundi Okutudde Twist?

• Marichi’s Pose eyingizaamu okukwata mu maaso mu Seated Twist, n’eyongera okugolola emisuwa n’omugongo ogwa wansi.
• Bharadvaja’s Twist nkyukakyuka ya Seated Twist mpola, gy’onyiga omubiri gwo ku ludda olumu ng’okugulu okumu kufukamidde ate okulala ng’ogaziyizza.
• Bound Sage Pose ye nkola ya Seated Twist ey’omulembe ennyo ng’erimu okusiba emikono ku kugulu okumu okufukamidde ng’onyiganyiga omubiri.
• Revolved Head-to-Knee Pose nkyukakyuka ya Seated Twist eyongera okuwanvuwa ku mabbali, n’ewa okugolola okw’amaanyi eri omubiri gw’ebbali n’omugongo.

Waakulu obulimba ebyamarga Okutudde Twist?

• Seated Forward Bend: Dduyiro ono ajjuliza Seated Twist ng’agolola omugongo n’emabega w’omubiri, ekiyinza okuyamba okukendeeza ku kusika omuguwa oba okunywezebwa kwonna okuyinza okukomya obuziba bw’okukyusakyusa.
• Bridge Pose: Dduyiro ono ajjuliza Seated Twist ng’anyweza omugongo ogwa wansi n’okuggulawo ekifuba, ekiyinza okuyamba okukuuma enyimirira entuufu n’okukwatagana obulungi mu kiseera ky’okukyusakyusa, okukendeeza ku bulabe bw’okufuna obuvune.