Olubaawo - Akabina

• Omusangwa w'ekifo: Bubandebuggezi
• Ekitundu: Omwendo mw'ebikolwa.

Okuva mu Olubaawo - Akabina

Dduyiro wa Plank - Butt workout enyweza omusingi nga tatunuulidde binywa bya lubuto byokka wabula n’ebinywa byo ebiyitibwa glutes, okutumbula amaanyi g’omubiri okutwalira awamu n’okutebenkera. Dduyiro ono asaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba asobola okukyusibwa okutuukagana n’obusobozi bw’omuntu. Abantu bandyagadde kino okukiyingiza mu nkola yaabwe kubanga kiyamba okulongoosa enyimirira, kikendeeza ku bulumi bw’omugongo, ate kiyamba okubeera n’akabina aka toned ate nga kanywezeddwa.

Okukola : Okukola Okufaayo Olubaawo - Akabina

• Kakasa nti enkokola zo ziri butereevu wansi w’ebibegabega byo, emikono gyo egy’omu maaso gikwatagana, ate ng’emikono gyo gifuukuuse ku ttaka.
• Bw’omala okutebenkera, situla enkwaso ng’oyolekera waggulu, okole ekifaananyi kya V ekikyusiddwa n’omubiri gwo.
• Kwata embeera eno okumala sekondi ntono, olwo wansi omubiri gwo oddeyo mu mbeera y’olubaawo eyasooka.
• Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti omusingi gwo gukutte era ng’omugongo gwo gugoloddwa mu kiseera kyonna.

Enfatuko Okukola Olubaawo - Akabina

• Engage Your Core: Ensobi emu etera okukolebwa kwe butakwata bulungi core mu kiseera ky’olubaawo. Kino kiyinza okuvaako okukola dduyiro obutakola bulungi n’okulumwa omugongo. Okwewala kino, ssika olubuto lwo munda ng’oyolekera omugongo gwo n’onyweza abs, glutes, n’ebisambi.
• Kuuma Obulago n’Omugongo Nga Tebiriimu: Weewale okutunula waggulu oba wansi, kuba kino kiyinza okunyigiriza ensingo. Wabula amaaso go gakulembere katono mu maaso g’emikono gyo ekiyamba okukuuma ensingo ng’ekwatagana n’omugongo.
• Tokwata mukka: Kikulu okusigala ng’ossa mu kiseera ky’okukola dduyiro. Okukwata omukka kiyinza okukuleetera okuziyira era si kya mugaso eri ebinywa byo oba ebi...

Olubaawo - Akabina Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Olubaawo - Akabina?

Yee, abatandisi basobola ddala okukola dduyiro wa Plank - Butt, era amanyiddwa nga Plank with Glute Squeeze. Dduyiro mwangu nnyo ng’atunuulira ekitundu ky’omugongo ekiyitibwa core, glutes ne lower back. Wabula kikulu okukuuma ffoomu entuufu okwewala obuvune bwonna. Bw’oba ​​omutandisi, oyinza okwagala okutandika ne seti ennyimpi n’ogenda weeyongera mpolampola ng’amaanyi go n’okugumiikiriza bigenda bitereera. Nga bwe kiri ku dduyiro yenna omupya, bulijjo kiba kirungi okwebuuza ku mukugu mu kukola dduyiro okukakasa nti okikola bulungi.

Wagamba atya akawu emirundi Olubaawo - Akabina?

• The Plank with Leg Lift: Luno lubaawo lwa kinnansi naye nga luliko ekiwujjo; ositula okugulu okumu waggulu nga bw’osobola, ng’okwata ku glutes zo n’emisuwa gyo egy’omugongo.
• The Plank Jack: Eno ye plank ekola dynamic mw’obuuka ebigere byo okuyingira n’okufuluma nga jumping jack, ekiyamba okuyingiza glutes zo.
• The Reverse Plank: Mu kifo ky’okutunula wansi, otunudde ku ceiling ekola glutes zo n’emisuwa gyo wamu ne core yo.
• The Plank with Knee to Elbow: Mu nkyukakyuka eno ey’olubaawo, oli mu mbeera ya plank ey’ekinnansi naye ng’okugulu kwo okuleeta ku nkokola yo ku ludda lwe lumu, ekiyamba okuyingiza glutes zo ne obliques.

Waakulu obulimba ebyamarga Olubaawo - Akabina?

• Push-ups: Push-ups zijjuliza Plank - Butt nga bwe zinyweza omubiri ogwa waggulu naddala ekifuba, ebibegabega, ne triceps, byonna bye bikwata ku kukuuma embeera entuufu eya plank.
• Glute Bridges: Glute Bridges zijjuliza Plank - Butt nga bwe zitunuulira omugongo ogwa wansi ne glutes, okuwa workout ey’enjawulo eri core yonna n’okuyamba okulongoosa okutebenkera n’okugumira okukwata plank okumala ebbanga.