Olubaawo olufukamidde

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

Okuva mu Olubaawo olufukamidde

Kneeling Plank ye dduyiro w’okutendekebwa mu maanyi ng’okusinga atunuulira ebinywa ebikulu, naye era akwata ebibegabega, emikono n’ebinywa ebiyitibwa glutes. Kirungi nnyo eri abatandisi oba abalina ensonga z’omugongo, kuba kiwa eky’okuddako ekitali kya maanyi okusinga olubaawo olw’ekinnansi, ate nga ekyawa ebivaamu ebirungi. Abantu ssekinnoomu bandyagadde okussa dduyiro ono mu nkola yaabwe okutumbula okutebenkera kw’omusingi, okutumbula enyimirira, n’okutumbula amaanyi g’omubiri okutwalira awamu.

Okukola : Okukola Okufaayo Olubaawo olufukamidde

• Weesigame mu maaso oteeke emikono gyo ku ttaka butereevu wansi w’ebibegabega byo, ng’engalo zo zigaziye okusobola okutebenkeza obulungi.
• Golola amagulu go emabega wo kimu ku kimu, naye mu kifo ky’okuwummula ku bigere, amaviivi go gakuume ku ttaka.
• Engage your core era kakasa nti omubiri gwo guli mu layini engolokofu okuva ku mutwe okutuuka ku maviivi go, okufaananako n’embeera y’olubaawo olwa bulijjo.
• Kwata embeera eno okumala ekiseera ekigere, ebiseera ebisinga sikonda 30 okutuuka ku ddakiika emu, ng’okuuma ebinywa by’olubuto nga binywevu n’okukakasa nti ebisambi byo tebigwa oba okusitula.

Enfatuko Okukola Olubaawo olufukamidde

• Engage Your Core: Ekisumuluzo ky’olubaawo lw’okufukamira obulungi kwe kukwata ebinywa byo ebikulu - so si mikono gyo n’ebibegabega byokka. Nga bw’okwata ekifo ky’olubaawo, nyweza ebinywa by’olubuto ng’olinga eyeetegekera okukuba ekikonde mu lubuto. Kino kiyamba okutebenkeza omubiri gwo n’okwongera ku bulung’amu bwa dduyiro.
• Weewale okukuba omugongo: Ensobi etera okukolebwa kwe kukuba omugongo ekiyinza okuvaako okulumwa omugongo ogwa wansi. Omubiri gwo gulina okukola layini engolokofu okuva ku mutwe okutuuka ku maviivi. Bw’owulira ng’omugongo gwo gukutte, ddamu otereeze ekifo kyo.
• Kuuma Obulago Nga Obutaliimu: Weewale okunyigiriza ensingo ng’otunudde wala nnyo waggulu

Olubaawo olufukamidde Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Olubaawo olufukamidde?

Yee, abatandisi basobola okukola dduyiro w’olubaawo lw’okufukamira. Mu butuufu, kitera okusemba ng’entandikwa eri abo abapya mu bipande. Olubaawo lw’okufukamira luno lukyusiddwa mu lubaawo olwa bulijjo nga lwangu ku mugongo ne ku abs. Y’engeri ennungi ey’okuzimba amaanyi n’okugumiikiriza nga tonnagenda mu nkyukakyuka ezisinga okusoomoozebwa. Nga bwe kiri ku dduyiro yenna, kikulu okukuuma ffoomu entuufu okuziyiza obuvune. Bw’oba ​​owulira nga tolina mirembe oba obulumi, lekera awo dduyiro ono weebuuze ku mukugu mu by’okukola ffiiti oba omusawo akola ku by’omubiri.

Wagamba atya akawu emirundi Olubaawo olufukamidde?

• Plank with Leg Lift: Enkyusa eno erimu okusitula okugulu okumu ng’okuuma embeera y’embaawo, ekiyamba bbalansi n’okunyweza ennywanto n’emisuwa.
• Plank with Arm Lift: Mu nkyukakyuka eno, ositula omukono gumu ng’oli mu mbeera ya plank, ekisomooza bbalansi yo n’okunyweza ebibegabega byo.
• Plank Jacks: Enkyukakyuka eno eya dynamic plank erimu okubuuka ebigere byo okuyingira n’okufuluma, okufaananako ne jumping jack, eyongera okukuba omutima n’okutunuulira omubiri ogwa wansi.
• Reverse Plank: Enkyukakyuka eno erimu okukyusakyusa n’okutebenkeza ku mikono gyo n’ebisinziiro, ekigenderera olujegere lw’emabega omuli ebinywa ebiyitibwa glutes, hamstrings ne wansi w’omugongo.

Waakulu obulimba ebyamarga Olubaawo olufukamidde?

• Abalinnya ensozi: Dduyiro ono ajjuliza ebipande by’okufukamira ng’ayongerako ‘cardio element’ n’okwongera okusikiriza omusingi n’omubiri ogwa wansi, ate n’alongoosa bbalansi n’obuvumu.
• Bird Dog: Dduyiro ono ajjuliza ebipande ebifukamidde ng’essira aliteeka ku kutebenkera kw’omusingi n’okutebenkeza, okufaananako n’embaawo, naye era alimu okussa essira ku mugongo ne glutes, n’awa dduyiro ow’omusingi omujjuvu.