Olubaawo lw’eddubu
Empaawo y'ensomero
Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu Olubaawo lw’eddubu
Bear Plank ye dduyiro ow’amaanyi mu kutendekebwa mu maanyi ng’atunuulira ekitundu ky’omubiri ekiyitibwa core, ebibegabega, n’ebitundu by’omubiri ebina, okutumbula okutebenkera kw’omubiri okutwalira awamu n’okutebenkeza. Dduyiro ono mulungi nnyo eri abantu ssekinnoomu ku ddaala lyonna erya fitness, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, olw’amaanyi ge agakyusibwakyusibwa. Okuyingiza Bear Planks mu nkola yo kiyinza okuyamba okulongoosa entambula z’emirimu, okwongera okugumira ebinywa, n’okuwagira enyimirira ennungi.
Okukola : Okukola Okufaayo Olubaawo lw’eddubu
- Sindika ebisambi byo emabega ofukame amaviivi go katono, omugongo gwo gukuume nga guwanvu ate nga n’ennywanto zo zikwatagana, omubiri gwo ne gukola ekifaananyi ekifaananako n’eddubu.
- Omutwe gwo gukuume nga gukwatagana n’omugongo gwo era otunule wansi oba mu maaso katono.
- Kwata embeera eno okumala sekondi ntono ng’okakasa nti omubiri gwo gusigala nga gusirise ate ng’okussa kwo kunywevu.
- Ddayo mu mbeera ya pulaani eya waggulu gy’otandika era oddemu dduyiro okumala omuwendo gw’okuddiŋŋana oba obudde bw’oyagala.
Enfatuko Okukola Olubaawo lw’eddubu
- Engage Your Core: Kuuma ebinywa byo ebikulu nga bikwatagana mu dduyiro yenna. Kino kijja kukuyamba okutebenkeza omubiri gwo n’okukuuma omugongo gwo ogwa wansi. Ensobi etera okukolebwa kwe kuleka olubuto okukka nga lwolekera wansi ekiyinza okukuteeka akazito ku mugongo ogwa wansi ne kikuviirako okufuna obuvune.
- Amaviivi Go Kuuma Kumpi N’ettaka: Bw’ositula amaviivi go okuva ku ttaka, galina okuba nga gava wansi yinsi emu oba bbiri zokka, so si waggulu okumpi n’ekifuba kyo. Eno nsobi ya bulijjo eyinza okukendeeza ku bulung’amu bwa dduyiro n’okuteeka akazito akateetaagisa ku binywa byo.
- Kuuma Obulago Obutaliimu: Kuuma ensingo yo mu mbeera etaliimu ng’otunuulira wansi
Olubaawo lw’eddubu Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Olubaawo lw’eddubu?
Yee, abatandisi basobola okukola dduyiro wa Bear Plank. Wabula kikulu okutandika mpola n’okulaba nga ffoomu entuufu okwewala obuvune. Dduyiro ono ayinza okuba omuzibu ennyo kuba akwata ebibinja by’ebinywa ebingi omulundi gumu. Kiyinza okuyamba abatandisi okutandika n’enkyusa erongooseddwa oba okukendeeza ku bbanga ly’okukwata okutuusa lwe bazimba amaanyi n’okugumiikiriza. Nga bwe kiri ku dduyiro yenna, bw’oba owulira obulumi bwonna, olina okulekera awo amangu ago n’okwebuuza ku mukugu mu kukola dduyiro oba omusawo w’ebyobulamu.
Wagamba atya akawu emirundi Olubaawo lw’eddubu?
- Bear Plank Knee to Elbow: Mu nkyukakyuka eno, oleeta okugulu kwo ku nkokola ku ludda lwe lumu ng’okwata embeera ya bear plank, ekyongera ku oblique engagement.
- Bear Plank Shoulder Tap: Enkyukakyuka eno erimu okukuba buli kibegabega mu ngeri ey’okukyusakyusa ng’oli mu mbeera ya bear plank, okutumbula amaanyi g’omubiri ogwa waggulu n’okutebenkera.
- Bear Plank Jacks: Enkyukakyuka eno yeetaaga okubuuka ebigere byo okuyingira n’okufuluma ng’okuuma embeera ya bear plank, n’ogattako ekintu ky’omutima n’emisuwa mu dduyiro.
- Bear Plank to Push Up: Mu nkyukakyuka eno, okyuka okuva ku bear plank n’odda mu push-up, okutumbula amaanyi g’omubiri ogwa waggulu n’okutebenkera kw’omusingi.
Waakulu obulimba ebyamarga Olubaawo lw’eddubu?
- Abalinnya ensozi nabo bajjuliza bulungi Bear Planks kubanga bongera ekirungo ky’emisuwa mu kutendekebwa kw’amaanyi, okwongera ku kukuba kw’omutima ate nga bakola n’omusingi gwo, emikono n’amagulu, okufaananako ne Bear Plank.
- Dduyiro wa Bird Dog ajjuliza Bear Plank ng’essira aliteeka ku core stability and balance, okufaananako ne Bear Plank, naye era atunuulira nnyo ebinywa by’omugongo ogwa wansi ne glute, okutumbula workout ya core enzirugavu ennungi.
Ebifaananyi ez'okusobola okutandika Olubaawo lw’eddubu
- Dduyiro wa Bear Plank
- Dduyiro w’obuzito bw’omubiri ku kiwato
- Workout ya Bear Plank
- Dduyiro w’okutunuulira ekiwato
- Bear Plank workout y'obuzito bw'omubiri
- Dduyiro w’awaka ow’ekiwato
- Tewali byuma workout mu kiwato
- Bear Plank okukendeeza ku kiwato
- Dduyiro w’ekiwato mu buzito bw’omubiri
- Dduyiro wa Bear Plank ku kiwato.