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Okutuula mu Quarter

Empaawo y'ensomero

Omusangwa w'ekifoBubandebuggezi
EkitunduOmwendo mw'ebikolwa.
Ekinaku eky'olwayoRectus Abdominis
Ekinaku eky'ennaObliques
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Okutuula mu Quarter

Dduyiro wa Quarter Sit-up anyweza omusingi ng’atunuulira ebinywa by’olubuto, okuyamba okulongoosa bbalansi, okutebenkera n’okuyimirira kw’omubiri okutwalira awamu. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, olw’amaanyi gaayo agatereezebwa. Abantu bandyagadde okukola dduyiro ono kuba takoma ku kuyamba mu kutonnya kitundu kya wakati wabula awagira okukola obulungi mu mirimu emirala egy’omubiri n’okukendeeza ku bulabe bw’okulumwa omugongo.

Okukola : Okukola Okufaayo Okutuula mu Quarter

  • Teeka emikono gyo emabega w’omutwe oba okusala ku kifuba kyo.
  • Situla mpola omubiri gwo ogwa waggulu ng’oyolekera amaviivi go, ng’ositula ebibegabega byo n’omugongo ogwa waggulu okuva ku ttaka. Kino kye kitundu kya "quarter" eky'okutuula.
  • Kwata embeera eno okumala sekondi ntono, ng’okwata ebinywa by’olubuto lwo.
  • Wekka mpola mpola oddeyo mu kifo w’otandikidde. Ddamu enkola eno ku muwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Okutuula mu Quarter

  • Entambula Efugibwa: Ensobi esinga obunene abantu gye batera okukola kwe kukozesa amaanyi okwesika waggulu. Kino kiyinza okuvaamu okunyigirizibwa mu bulago ne kikendeeza ku bulung’amu bwa dduyiro. Wabula essira lisse ku kukozesa ebinywa by’olubuto okusitula omubiri gwo ogwa waggulu okuva wansi.
  • Range of Motion: Endowooza enkyamu emanyiddwa ennyo eri nti olina okutuula waggulu dduyiro asobole okukola obulungi. Wabula okumala kwata y’okutuula, olina okusitula omubiri gwo ogwa waggulu gwokka nga kimu kyakuna eky’ekkubo erigenda waggulu. Okusukkiridde okutuula kiyinza okukuteeka akazito akateetaagisa ku mugongo.
  • Enkola y’okussa: Ensobi endala kwe kukwata omukka ng’okola dduyiro. Wabula ssa omukka nga bw’okka omubiri gwo era fulumya omukka ng’ositula. Okussa obulungi

Okutuula mu Quarter Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okutuula mu Quarter?

Yee, abatandisi basobola ddala okukola dduyiro wa Quarter Sit-up. Y’engeri ennungi ey’okutandika okuzimba amaanyi amakulu. Wabula kikulu okulaba nga ffoomu entuufu okwewala obuvune bwonna obuyinza okubaawo. Kiyinza okuba eky’omugaso okusooka okuba n’omutendesi w’omuntu oba omukugu mu kukola dduyiro ng’asooka kulaga dduyiro. Nga bwe kiri ku dduyiro yenna, abatandisi balina okutandika mpola n’okwongera ku maanyi mpolampola ng’amaanyi gaabwe geeyongera.

Wagamba atya akawu emirundi Okutuula mu Quarter?

  • The Butterfly Sit-up: Mu nkyukakyuka eno, okola sit-up ng’engalo z’ebigere byo zikwataganye ate ng’amaviivi gasaasaanye, ekigenderera ebinywa eby’enjawulo mu musingi gwo.
  • The Medicine Ball Sit-up: Kino kizingiramu okukwata omupiira gw’eddagala mu ngalo ng’okola sit-up, okwongera obuzito n’okuziyiza entambula.
  • V-Sit-up: Eno nkyukakyuka ya mulembe, ng’ositula omubiri gwo ogwa waggulu n’ogwa wansi mu kiseera kye kimu okuva ku ttaka, n’okola ekifaananyi kya ‘V’ waggulu ku ntambula.
  • The Russian Twist Sit-up: Kino kizingiramu okukola sit-up, naye waggulu ku ntambula, okyusakyusa omubiri gwo ku ludda olumu, olwo olulala, ng’otunuulira ebinywa ebiserengese awamu n’ebinywa ebikulu eby’olubuto.

Waakulu obulimba ebyamarga Okutuula mu Quarter?

  • Russian Twists: Dduyiro zino zijjuliza Quarter Sit-ups nga zinyweza obliques, ebinywa by’ebbali eby’olubuto, okuwa workout esingawo okujjuvu eri ekitundu ky’olubuto n’okutumbula balance n’obutebenkevu ebyetaagisa mu Quarter Sit-ups.
  • Bicycle Crunches: Okufaananako Quarter Sit-ups, Bicycle Crunches ye dduyiro w’olubuto ow’amaanyi akola abs eya waggulu n’eya wansi, wamu n’egya obliques, ng’ewa entambula enzijuvu n’okukola dduyiro ow’omusingi omulungi.

Ebifaananyi ez'okusobola okutandika Okutuula mu Quarter

  • Dduyiro w’obuzito bw’omubiri ku kiwato
  • Workout y’okutuula mu kwata y’omwaka
  • Dduyiro w’okutunuulira ekiwato
  • Workout y'obuzito bw'omubiri mu kiwato
  • Enkola y’okutuula mu kwata
  • Dduyiro w’okukendeeza ekiwato
  • No-equipment workout mu kiwato
  • Quarter sit-up okusobola okukola toning mu kiwato
  • Obuzito bw’omubiri kwata sit-up
  • Dduyiro w’obuzito bw’omubiri ng’ossa essira mu kiwato