Okuyimirira Okugulu Okugolola Adductor
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Okuva mu Okuyimirira Okugulu Okugolola Adductor
Standing Leg Up Adductor Stretch dduyiro wa mugaso ng’okusinga atunuulira ebinywa bya adductor mu kisambi eky’omunda, okuyamba okulongoosa okukyukakyuka n’okukendeeza ku bulabe bw’okunyigirizibwa oba okulumwa. Dduyiro mulungi nnyo eri bannabyamizannyo naddala abaddusi n’abo abeenyigira mu mizannyo egyetaagisa okutambula mu bbali, wamu n’abantu ssekinnoomu abanoonya okutumbula amaanyi gaabwe okutwalira awamu aga wansi n’okutambula. Abantu bandyagadde okwenyigira mu dduyiro ono okutumbula omutindo gwabwe mu mizannyo, okutumbula okukwatagana obulungi kw’omubiri, n’okulongoosa entambula z’emirimu eza buli lunaku.
Okukola : Okukola Okufaayo Okuyimirira Okugulu Okugolola Adductor
- Situla okugulu kwo okwa ddyo waggulu ne ku bbali, ng’okugulu kwo kugoloddwa ate ng’ekigere kyo kifukamidde.
- Kwata okugolola okumala sekondi nga 20 ku 30, ng’owulira ng’ogoloddwa mu kisambi kyo eky’omunda n’ekitundu ky’ekisambi.
- Wansi mpola okugulu kwo oddeyo mu kifo we watandikira.
- Ddamu enkola eno n’okugulu kwo okwa kkono, kakasa nti entambula zo zikuuma mpola era nga zifugibwa okusobola okugolola obulungi.
Enfatuko Okukola Okuyimirira Okugulu Okugolola Adductor
- Situla mpolampola: Situla okugulu okumu ku mabbali, ng’okuuma nga kigolokofu ate ng’obugere bwo busonga mu maaso. Obugulumivu bwa lifuti bulina okuba nga bunyuma era nga buli mu bbanga ly’osobola okutambula. Weewale ensobi eya bulijjo ey’okusitula ekigere kyo waggulu ennyo ekiyinza okuvaako ebinywa okunyigirizibwa oba okulumwa.
- Engage Core: Kuuma core yo nga ekwatagana mu dduyiro yenna. Kino kijja kukuyamba okukuuma bbalansi yo n’okutebenkera, era n’okwongera ku bulungibwansi bw’okugolola. Ensobi etera okukolebwa kwe kulagajjalira omusingi, ekiyinza okuvaako obutabeera mu ntebenkevu n’okugolola obutakola bulungi.
- Slow and Steady: Kola okugolola mpola era ng’ofuga. Weewale okutambula amangu oba okutambula amangu ekiyinza okuvaako obuvune. Obulung’amu bwa dduyiro ono
Okuyimirira Okugulu Okugolola Adductor Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Okuyimirira Okugulu Okugolola Adductor?
Yee, abatandisi basobola okukola dduyiro wa Standing Leg Up Adductor Stretch. Wabula kikulu okumanya nti dduyiro yenna omupya alina okukolebwa nga alina ffoomu entuufu okwewala okufuna obuvune. Abatandisi balina okutandika mpola era mpolampola okwongera ku maanyi g’okugolola ng’okukyukakyuka kwabwe kweyongera. Singa bawulira obulumi oba obutabeera bulungi, balina okuyimiriza dduyiro amangu ddala ne beebuuza ku mukugu mu by’omubiri oba omusawo akola ku by’omubiri.
Wagamba atya akawu emirundi Okuyimirira Okugulu Okugolola Adductor?
- Supine Adductor Stretch: Mu nkyukakyuka eno, ogalamira ku mugongo, n’ofukamira amaviivi go n’oteeka engalo z’ebigere byo wamu, olwo mpola amaviivi go gagwa ebweru okutuuka ku mabbali okugolola adductors.
- Side Lying Adductor Stretch: Kino kizingiramu okugalamira ku ludda lwo, okukuuma okugulu kwo okwa wansi nga kugolokofu n’okufukamira okugulu kwo okwa waggulu, olwo n’otuuka emabega n’okwata ekigere kyo eky’okungulu okugolola adductors.
- Butterfly Adductor Stretch: Okufaananako n’okugolola ng’otudde, enkyukakyuka eno erimu okutuula ng’ebigere byo wamu n’amaviivi nga gaawukanye, olwo n’ogalamira mu maaso ku bisambi okugolola adductors.
- Wide-Stance Adductor Stretch: Enkyukakyuka eno erimu okuyimirira ng’ebigere byo bigazi, olwo n’ofukamira okugulu okumu n’okwesigamira ku ludda olwo okugolola adductors
Waakulu obulimba ebyamarga Okuyimirira Okugulu Okugolola Adductor?
- "Sumo Squats" ye dduyiro omulala asobola okutumbula emigaso gya Standing Leg Up Adductor Stretch nga bwe zikwata ebinywa bya adductor wamu ne glutes ne quads, okutumbula okutwalira awamu amaanyi g'omubiri ogwa wansi n'okutebenkera.
- "Hip Bridges" era esobola okujjuliza Standing Leg Up Adductor Stretch nga enyweza glutes n'emisuwa gy'omugongo, ekiyinza okuyamba okutebenkeza amaanyi n'okukyukakyuka kw'ebinywa byo eby'omunda mu kisambi n'okuziyiza obuvune.
Ebifaananyi ez'okusobola okutandika Okuyimirira Okugulu Okugolola Adductor
- Dduyiro w’ekisambi mu buzito bw’omubiri
- Okuyimirira Okugulu Okugolola
- Okugolola ebinywa bya Adductor
- Dduyiro w’okutunuulira ekisambi
- Dduyiro w’obuzito bw’omubiri ku bisambi
- Okugolola okuyimirira ku binywa bya adductor
- Dduyiro w’obuzito bw’omubiri (hip flexor body weight exercises).
- Okuyimirira Okugulu Up Adductor workout
- Dduyiro w’okunyweza ekisambi
- Obuzito bw’omubiri adductor okugolola