Olubalaza lw’ebbali
Empaawo y'ensomero
Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu Olubalaza lw’ebbali
Side Plank dduyiro anyweza omusingi ng’atunuulira ebitundu ebiwanvu, omugongo ogwa wansi, n’ebisambi, okutumbula bbalansi ennungi n’okutebenkera. Esaanira abantu ssekinnoomu ab’emitendera gyonna egy’obulamu obulungi, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba esobola okukyusibwa okutuukagana n’obusobozi bw’omuntu. Abantu bandyagadde okukola dduyiro ono si kwongera maanyi gaabwe ag’omusingi n’okutebenkera kwokka wabula n’okulongoosa enyimirira yaabwe okutwalira awamu n’okukendeeza ku bulabe bw’okulumwa omugongo n’omugongo.
Okukola : Okukola Okufaayo Olubalaza lw’ebbali
- Omubiri gwo guwanirize waggulu ku nkokola yo, kakasa nti guli butereevu wansi w’ekibegabega kyo ate ng’omukono gwo ogw’omu maaso gufuukuuse ku ttaka.
- Situla ebisambi byo okuva ku ttaka, okole layini engolokofu okuva ku mutwe okutuuka ku bigere byo.
- Ekifo kino kikwate okumala ebbanga lyonna ly’osobola, ng’okuuma ebisambi nga biwanvuye ate ng’omubiri gwo guli mu layini engolokofu.
- Wekka mpola mpola odde wansi mu kifo w’otandikidde, n’oluvannyuma kyusa enjuyi okuddamu dduyiro.
Enfatuko Okukola Olubalaza lw’ebbali
- Engage Your Core: Olubaawo lw’ebbali dduyiro wa musingi era lulina okuwulirwa mu binywa by’omusingi gwo. Bw’oba owulira okunyigirizibwa mu kibegabega oba mu mukono gwo, kirabika oba tokwata bulungi musingi gwo. Okukikola, ssika olubuto lwo munda ng’oyolekera omugongo gwo n’onyiga ebinywa byo ebya ‘glute’. Kino kijja kukuyamba okukuuma obutebenkevu n’okukuuma bbalansi.
- Kuuma Obulago Nga Obutaliimu: Weewale okunyigiriza ensingo ng’otunudde waggulu oba wansi. Mu kifo ky’ekyo, amaaso go gakuume nga gagolokose mu maaso, ng’ensingo yo eri mu mbeera etaliimu ludda. Kino kijja kukuyamba okwewala okunyigirizibwa mu bulago obuteetaagisa.
- Tandika n’okukyusakyusa: Bw’oba omutandisi, kirungi okutandika n’okukyusakyusa ng’okugulu
Olubalaza lw’ebbali Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Olubalaza lw’ebbali?
Yee, abatandisi basobola okukola dduyiro wa Side Plank. Wabula kiyinza okusoomoozebwa mu kusooka kuba kyetaagisa amaanyi agamu ku musingi n’ebibegabega. Abatandisi balina okutandika n’ekiseera ekitono ne beeyongera mpolampola ng’amaanyi gaabwe geeyongera. Era kikulu okulaba nga ffoomu entuufu okwewala obuvune. Bwe kiba kizibu nnyo, waliwo enkyusa za Side Plank ezikyusiddwa eziyinza okuba ennyangu eri abatandisi.
Wagamba atya akawu emirundi Olubalaza lw’ebbali?
- The Raised Leg Side Plank: Nga okwata ekifo ky’olubaawo olw’ebbali, situla okugulu okw’okungulu waggulu nga bw’osobola, ekyongera okusoomoozebwa okw’enjawulo eri obliques n’ebinywa by’amagulu.
- The Side Plank with Rotation: Mu nkyusa eno, otandika mu mbeera ya side plank n’oluvannyuma n’okyusakyusa omubiri okuleeta enkokola eya waggulu wansi okutuuka ku nkokola eya wansi, ekikola omusingi n’okusingawo.
- The Side Plank with Hip Dips: Kino kizingiramu okunnyika ebisambi byo ng’oyolekera wansi n’oluvannyuma n’oddamu okubisitula okudda waggulu, ekikuwa workout endala eri obliques.
- The Star Side Plank: Eno nkyukakyuka ya mulembe nga bbalansi ku mukono gumu n’empenda y’ekigere ekimu ate ng’ogolola omukono omulala n’okugulu ebweru, n’okola ekifaananyi ky’emmunyeenye
Waakulu obulimba ebyamarga Olubalaza lw’ebbali?
- "Russian Twists" ye dduyiro omulala atuukiriza Side Plank nga bwe zitunuulira obliques, ebinywa bye bimu ebikolebwa mu Side Plank, bwe kityo ne byongera amaanyi g'omusingi okutwalira awamu n'okutebenkera.
- "Abalinnya ensozi" bajjuliza Side Plank nga batumbula okutebenkera kw'omusingi n'amaanyi, ate nga bassaamu n'ekintu ky'emisuwa n'emisuwa ekiyinza okuyamba okulongoosa okugumiikiriza, ekintu ekiyinza okuba eky'omugaso mu kukwata ekifo kya Side Plank okumala ebbanga eddene.
Ebifaananyi ez'okusobola okutandika Olubalaza lw’ebbali
- Workout ya Side Plank
- Dduyiro w’obuzito bw’omubiri ku kiwato
- Side Plank okusobola okufuna amaanyi g’omusingi
- Dduyiro w’okulongoosa ekiwato
- Obuzito bw’omubiri Side Plank
- Side Plank okukendeeza ku kiwato
- Dduyiro z’okunyweza omusingi
- Side Plank okukola dduyiro w’obuzito bw’omubiri
- Workouts ezigenderera ekiwato
- Okutendekebwa mu buzito bw’omubiri ku kiwato