Okutuula Okugulu Okumu Okugolola Ebweru
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Okuva mu Okutuula Okugulu Okumu Okugolola Ebweru
Sitting One Leg External Stretch dduyiro wa mugaso ng’atunuulira ebisambi, ebisambi n’omugongo ogwa wansi, n’ayongera okukyukakyuka n’okukendeeza ku kunywezebwa kw’ebinywa. It’s an ideal stretch for individuals who lead a sedentary lifestyle oba bannabyamizannyo abeenyigira mu workouts ez’amaanyi, kuba kiyamba okukendeeza ku buzibu bw’omubiri ogwa wansi n’okulongoosa entambula. Okuyingiza okugolola kuno mu nkola yo kiyinza okuyamba mu kuziyiza obuvune, okulongoosa enyimirira, n’okutumbula entambula y’omubiri okutwalira awamu.
Okukola : Okukola Okufaayo Okutuula Okugulu Okumu Okugolola Ebweru
- Fukamira okugulu kwo okwa ddyo oteeke ekigere kyo ekya ddyo ebweru w’okugulu kwo okwa kkono.
- Kyuusa omubiri gwo ku ddyo oteeke enkokola yo eya kkono ku ludda olw’ebweru w’okugulu kwo okwa ddyo okuyamba okwongera okugolola.
- Kwata embeera eno okumala sekondi nga 30, ng’okakasa nti ossa nnyo era kyenkanyi.
- Sumulula okugolola, oddeyo mu kifo w’otandikidde, era oddemu ku ludda olulala.
Enfatuko Okukola Okutuula Okugulu Okumu Okugolola Ebweru
- Okugolola mpolampola: Tokaka mubiri gwo mu kugolola. Tandika n’okugulu kwo mu ngeri eyeeyagaza era mpolampola ogende mu maaso n’okugolola ng’okukyukakyuka kwo kweyongera. Okugezaako okugolola amangu ennyo nsobi ya bulijjo eyinza okuvaako ebinywa okunyigirizibwa oba okusika.
- Fuka: Jjukira okussa kyenkanyi era mu buziba mu kiseera kyonna eky’okugolola. Okukwata omukka kiyinza okuleeta okusika omuguwa mu binywa n’okukendeeza ku bulungibwansi bw’okugolola.
- Okwegezangamu okutambula obutakyukakyuka: Okukola obutakyukakyuka kikulu nnyo bwe kituuka ku dduyiro w’okugolola. Gezaako okuyingiza Sitting One Leg External Stretch mu nkola yo eya bulijjo ey’okukola dduyiro olabe okulongoosa okusinga.
- Warm Up: Togolola binywa binnyogoga. Kakasa nti okola ‘light warm-up’
Okutuula Okugulu Okumu Okugolola Ebweru Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Okutuula Okugulu Okumu Okugolola Ebweru?
Yee, abatandisi basobola okukola dduyiro wa Sitting One Leg External Stretch. Wabula kikulu okumanya nti balina okutandika mpola so si kwesika nnyo. Okukyukakyuka n’amaanyi bijja kulongooka okumala ekiseera nga weemanyiiza buli kiseera. Kiyinza okuba eky’omugaso okubeera n’omutendesi oba omusomesa okukulambika mu kusooka okukakasa nti ffoomu entuufu n’okwewala obuvune. Bulijjo jjukira okubuguma nga tonnatandika dduyiro yenna era n’otonnya oluvannyuma.
Wagamba atya akawu emirundi Okutuula Okugulu Okumu Okugolola Ebweru?
- Pigeon Pose, yoga stretch, kizingiramu okutuula ng’okugulu okumu kufukamidde mu maaso go ate okulala nga kugoloddwa emabega, nga weesigamye mu maaso okugolola ekisambi eky’ebweru n’ekisambi.
- Butterfly Stretch y’enkyukakyuka endala gy’otuula ng’engalo z’ebigere zikwataganye n’amaviivi n’ofuluma okutuuka ku mabbali, ng’osika wansi ku maviivi okugolola ebisambi byo eby’omunda.
- Seated Twist Stretch kizingiramu okutuula ng’okugulu okumu ogaziyizza ate okulala n’osalako, n’okyusakyusa omubiri gwo ng’odda ku kugulu okufukamidde okugolola omugongo gwo ogwa wansi n’ekisambi eky’ebweru.
- Seated Forward Bend nkyukakyuka gy’otuula ng’amagulu gombi gagoloddwa mu maaso go, ng’otuuka ku bigere byo okugolola emisuwa gyo n’omugongo ogwa wansi.
Waakulu obulimba ebyamarga Okutuula Okugulu Okumu Okugolola Ebweru?
- Seated Forward Bend: Dduyiro ono ajjuliza Sitting One Leg External Stretch kuba era atumbula okukyukakyuka kw’emisuwa gy’omugongo n’okuwummulamu mu mugongo ogwa wansi, ekintu eky’omugaso mu kutambula kw’omubiri okutwalira awamu n’okutebenkeza.
- Butterfly Stretch: Dduyiro ono ayamba nnyo ku Sitting One Leg External Stretch kuba atunuulira ebisambi eby’omunda n’ebisambi, okutumbula okutwalira awamu okukyukakyuka n’amaanyi g’omubiri ogwa wansi, n’okulongoosa obulungi bw’okugolola okwasooka.
Ebifaananyi ez'okusobola okutandika Okutuula Okugulu Okumu Okugolola Ebweru
- Obuzito bw’omubiri hip stretch
- Okugulu okumu ebweru okugolola
- Dduyiro w’okukyukakyuka mu kisambi
- Dduyiro w’obuzito bw’omubiri ku bisambi
- Okutuula okugolola okugulu okumu
- Dduyiro w’okugolola obulumi mu kiwato
- Workout y’obuzito bw’omubiri ogwa wansi
- Single leg ebweru hip okugolola
- Workout y’okutambula mu kisambi mu buzito bw’omubiri
- Atudde ekigere kimu hip stretch