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Okuzingulula

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 Okuzingulula

Dduyiro wa Curl-up workout enyweza omusingi ng’okusinga etunuulira ebinywa by’olubuto, ekiyamba okulongoosa enyimirira, bbalansi n’amaanyi g’omubiri okutwalira awamu. Esaanira abantu ssekinnoomu ku mitendera gyonna egya fitness, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, olw’amaanyi gaayo agakyusibwakyusibwa. Abantu bayinza okwagala okuyingiza curl-ups mu nkola yaabwe ey’okukola ffiiti si kukola toned midsection yokka, wabula n’okutumbula fitness yaabwe ekola, ekiyinza okuyamba mu ntambula za bulijjo n’okuziyiza obulumi bw’omugongo.

Okukola : Okukola Okufaayo Okuzingulula

  • Teeka emikono gyo ku bisambi, sala emikono gyo ku kifuba oba giteeke emabega w’amatu nga tosika ku bulago.
  • Fuuwa omukka omungi, era nga bw’ofulumya omukka, kwata ebinywa by’olubuto ng’osika olubuto lwo ng’oyolekera omugongo.
  • Situla mpola omutwe gwo, ebibegabega n’omugongo ogwa waggulu okuva ku ttaka, ng’oserengesa emikono gyo waggulu mu bisambi byo ng’oyolekera amaviivi go singa giba giteekeddwa awo.
  • Wansi omubiri gwo gudde wansi mpola mpola okumaliriza okuddiŋŋana okumu, ng’okuuma ebinywa by’olubuto nga bikwatagana ne bw’oba ​​ozzeeyo mu kifo we watandikira.

Enfatuko Okukola Okuzingulula

  • Engage Your Core: Okusobola okufunamu ennyo mu dduyiro, kikulu okuyingiza ebinywa byo ebikulu. Kino tekitegeeza kunuuna mu lubuto, wabula okunyigiriza ebinywa by’olubuto ng’olinga eyeetegekera okukuba ekikonde. Kino kijja kukuyamba okusitula omubiri gwo ogwa waggulu okuva wansi ng’okozesa omusingi gwo, mu kifo ky’okusika ensingo oba ebibegabega.
  • Weewale okunyigirizibwa mu bulago: Ensobi etera okukolebwa kwe kusika ku bulago ng’ozingulula. Okwewala kino, essira lisse ku kusitula ekifuba kyo ng’oyolekera ekisenge era amaaso go gakuume nga gatunudde mu kifo ekimu ku ssilingi. Kino kijja kukuyamba okukuuma ensingo yo mu mbeera ya neutral n’okuziyiza okunyigirizibwa

Okuzingulula Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okuzingulula?

Yee, abatandisi basobola ddala okukola dduyiro w’okuzingulula. Y’engeri ennungi ey’okutandika okuzimba amaanyi amakulu. Wabula kikulu okutandika mpola n’okussa essira ku ffoomu entuufu okwewala obuvune bwonna obuyinza okubaawo. Wano waliwo emitendera gy’olina okukola ‘basic curl-up’: 1. Gaala ku mugongo wansi. Fukamira amaviivi go oteeke ebigere byo wansi nga byawukana nga biweza obugazi bw’ekisambi. 2. Salako emikono gyo ku kifuba oba giteeke emabega w’omutwe. Bw’oziteeka emabega w’omutwe, weegendereze obutasika ku bulago. 3. Ssiba abs zo ositule omutwe gwo, ebibegabega n’omugongo ogwa waggulu okuva wansi. Fuuwa omukka nga bw’ositula. 4. Yimirirako waggulu ku ntambula, olwo odde wansi mpola wansi mu kifo w’otandikidde ng’ossa. 5. Ddamu ku muwendo gw’okuddiŋŋana gw’oyagala. Jjukira nti si ku bungi bw’osobola okukola, wabula kubikola mu butuufu era nga tolina bulabe. Bulijjo weebuuze ku mukugu mu kukola ffiiti singa...

Wagamba atya akawu emirundi Okuzingulula?

  • The Bicycle Curl-up: Kino kizingiramu okukyusakyusa okukwata ku kugulu okudda ku nkokola, okukoppa entambula y’obugaali ng’ogalamidde ku mugongo.
  • The Weighted Curl-up: Ku nkyukakyuka eno, okwata obuzito ku kifuba kyo ng’okola curl-up okwongera okuziyiza.
  • The Stability Ball Curl-up: Kino kizingiramu okukola curl-up ku mupiira ogw’okutebenkera okusobola okusikiriza ebinywa ebikulu ennyo.
  • The Oblique Curl-up: Enkyukakyuka eno erimu okukyusakyusa omubiri mu kiseera ky’okuzingulula okusobola okukwatagana n’ebinywa ebiserengese.

Waakulu obulimba ebyamarga Okuzingulula?

  • Okunyiga obugaali dduyiro mulala ow’omugaso, kuba tekoma ku kukola abs nga curl-ups bwe zikola, wabula n’okuyingiza obliques ne hip flexors, okuwa workout y’olubuto okusingawo n’okulongoosa amaanyi go okutwalira awamu.
  • Russian twists nayo dduyiro munene okugatta ne curl-ups, kuba zitunuulira ebinywa ebiserengese, ebitera okulagajjalirwa mu kiseera ky’okuzingulula, bwe kityo ne kiyamba okukulaakulanya amaanyi g’omusingi agasinga okubeera aga bbalansi era agazinguluddwa obulungi.

Ebifaananyi ez'okusobola okutandika Okuzingulula

  • Dduyiro ow’okuzitowa omubiri
  • Workouts ezigenderera ekiwato
  • Dduyiro z’okunyweza omusingi
  • Dduyiro w’obuzito bw’omubiri ku kiwato
  • Enkola y’okukola dduyiro mu curl-up
  • Dduyiro w’awaka ow’ekiwato
  • No-equipment workout mu kiwato
  • Okunyweza ekiwato ng’okozesa ebizigo
  • Dduyiro ow’okuzingulula okusobola okufuna core
  • Dduyiro w’okutonya ekiwato mu buzito bw’omubiri