Okuyimirira mu Pelvic Tilt

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Erector Spinae

Okuva mu Okuyimirira mu Pelvic Tilt

Standing Pelvic Tilt dduyiro wa mugaso okusinga akoleddwa okunyweza ebinywa by’omugongo ogwa wansi n’olubuto, okulongoosa enyimirira, n’okutumbula okutebenkera kw’omubiri okutwalira awamu. Kisaanira abantu ssekinnoomu ab’emitendera gyonna egy’okubeera omulamu obulungi naddala abo abanoonya okukendeeza ku bulumi bw’omugongo ogwa wansi oba okulongoosa amaanyi g’omugongo. Okwenyigira mu dduyiro ono kiyinza okuyamba omubiri okukwatagana obulungi, okulongoosa bbalansi, n’okukendeeza ku bulabe bw’okufuna obuvune mu mugongo, ekigifuula ekifo ekirungi eri abo abagenderera okubeera n’omubiri omulamu era ogw’amaanyi.

Okukola : Okukola Okufaayo Okuyimirira mu Pelvic Tilt

• Sindika mpola ekisambi kyo mu maaso, ng’osika omugongo gwo katono, okutuusa lw’owulira ng’omugongo gwo ogwa wansi gugoloddwako katono.
• Kwata ekifo kino okumala sekondi ntono, olwo oddeyo mpola mu kifo we watandikira.
• Kati, ssika mpola ekisambi kyo emabega, ng’ossaako eggumba ly’omukira wansi n’okwetooloola omugongo gwo ogwa wansi katono.
• Kwata ekifo kino okumala sekondi ntono, olwo oddeyo mpola mu kifo we watandikira. Ddamu entambula zino okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Okuyimirira mu Pelvic Tilt

• **Entambula Entuufu:** Entambula mu dduyiro ono eva mu kifuba. Teebereza ng’ogezaako okusiba eggumba ly’omukira gwo wansi n’oluvannyuma n’ogunyiga emabega wo. Eno y’entambula y’okulengejja. Weewale ensobi eya bulijjo ey’okufukamira mu kiwato oba okutambuza omubiri gwo ogwa waggulu. Entambula erina okwawulwa ku kifuba.
• **Controlled Movement:** Ensobi endala etera okukolebwa kwe kukola entambula mu bwangu. Standing Pelvic Tilt olina okukolebwa mpola era ng’ofuga, ekikusobozesa okuwulira ebinywa mu mugongo ogwa wansi n’olubuto nga bikwatagana n’okuwummulamu.
• **Obukodyo bw'okussa:** Jjukira okussa. Fuuwa omukka nga bw’ogololera ekisambi kyo mu maaso, fulumya omukka nga bw’okisengula emabega. Okukwata omukka gwo

Okuyimirira mu Pelvic Tilt Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okuyimirira mu Pelvic Tilt?

Yee, abatandisi basobola ddala okukola dduyiro wa Standing Pelvic Tilt. Dduyiro ono mwangu era mulungi mu kulongoosa enyimirira, amaanyi g’omusingi, n’okukyukakyuka. Wabula nga bwe kiri ku dduyiro yenna omupya, kikulu okutandika mpola n’okwongera amaanyi mpolampola okwewala okufuna obuvune. Bw’oba ​​olina embeera yonna ey’obujjanjabi oba ekikweraliikiriza, bulijjo kirungi okwebuuza ku musawo oba omukugu mu by’okukola ffiiti nga tonnatandika nkola mpya ya dduyiro.

Wagamba atya akawu emirundi Okuyimirira mu Pelvic Tilt?

• Lying Pelvic Tilt: Enkyukakyuka eno ekolebwa ng’ogalamidde ku mugongo ng’amaviivi go gafukamidde ate ng’ebigere biwanvuye wansi, ekiyinza okukuwa obuziyiza n’okusoomoozebwa okw’enjawulo.
• Bridging Pelvic Tilt: Kino kizingiramu okusitula ebisambi byo okuva ku ttaka ng’okola pelvic tilt, ekiyinza okuyamba okunyweza ebinywa by’omugongo n’omugongo ogwa wansi.
• Wall Pelvic Tilt: Enkyukakyuka eno erimu okwesigama ku bbugwe ng’okola pelvic tilt, ekiyinza okuwa obuwagizi obw’enjawulo n’okuyamba okulongoosa enyimirira.
• Squatting Pelvic Tilt: Kino kizingiramu okukola pelvic tilt ng’oli mu mbeera ya squat, ekiyinza okuyamba okunyweza ebisambi ne glutes ng’oggyeeko omusingi.

Waakulu obulimba ebyamarga Okuyimirira mu Pelvic Tilt?

• Cat-Cow Stretch mukwano gwa mugaso eri Standing Pelvic Tilt kubanga etumbula okukyukakyuka n’okufuga mu kisambi n’omugongo, ekiyinza okutumbula obulungi bw’okusitula ekisambi.
• Dduyiro wa Dead Bug era atuukiriza Standing Pelvic Tilt kuba akola ku core stability n’okufuga, ekintu ekikulu ennyo mu kukuuma enyimirira entuufu mu kiseera ky’okusitula ekisambi.