Olubalaza lw’ebbali
Empaawo y'ensomero
Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu Olubalaza lw’ebbali
Side Plank dduyiro wa maanyi okusinga anyweza obliques, naye era akwata ebibegabega, engalo, n’ebisambi, okutumbula bbalansi okutwalira awamu n’okutebenkera kw’omusingi. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola dduyiro, ng’erina enkyukakyuka eri abatandisi n’okusoomoozebwa eri abakola dduyiro abakugu. Abantu bandyagadde okukikola kubanga kiyamba okutumbula omutindo gw’emirimu mu mirimu gya bulijjo, okutumbula omutindo mu mizannyo, era kiyamba mu kuziyiza obuvune nga kitumbula omubiri ogw’amaanyi era ogw’enjawulo.
Okukola : Okukola Okufaayo Olubalaza lw’ebbali
- Omubiri gwo guwanirize waggulu ku nkokola yo, okakasa nti enkokola yo eri butereevu wansi w’ekibegabega kyo.
- Ssiba ebinywa byo ebikulu n’oluvannyuma ositule ebisambi okutuusa ng’omubiri gwo guli mu layini engolokofu okuva ku mutwe okutuuka ku bigere.
- Kwata ekifo kino okumala ebbanga lyonna ly’osobola, ng’okuuma omusingi omunywevu n’okukuuma ebisambi byo nga bisituddwa.
- Wansi omubiri gwo mpola mpola odde wansi mu kifo we watandikira era oddemu dduyiro ku ludda olulala.
Enfatuko Okukola Olubalaza lw’ebbali
- Engage Your Core: Engage your core muscles mu dduyiro yenna. Kino tekikoma ku kuyamba kukuuma bbalansi yo wabula kiyamba n’okukakasa nti ebinywa ebituufu bikolebwa. Ensobi etera okukolebwa kwe kuleka ebisambi ne bibbira nga byolekedde ettaka ekiyinza okunyigiriza omugongo ogwa wansi. Okwewala kino, ssika nnyo ebisambi byo waggulu, omubiri gwo gukuume nga guli mu layini engolokofu okuva ku mutwe okutuuka ku bigere.
- Kuuma Obulago nga Bukwatagana: Obulago bwo bukuume nga bukwatagana n’omugongo. Ensobi etera okukolebwa kwe kuleka omutwe okugwa mu maaso oba okugusika emabega, n’onyiga ensingo. Kino osobola okukyewala ng’ossa essira ku kifo ekinywevu mu maaso go.
- Fuuwa: Tokwata mukka ng’okola olubaawo lw’ebbali. Kikulu nnyo oku...
Olubalaza lw’ebbali Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Olubalaza lw’ebbali?
Yee, abatandisi basobola ddala okukola dduyiro wa side plank. Wabula kiyinza okusoomoozebwa mu kusooka kuba kyetaagisa amaanyi ag’omusingi n’okutebenkera. Abatandisi basobola okutandika n’enkyusa ezikyusiddwa ez’olubaawo lw’ebbali, gamba ng’okukikola ku maviivi oba ng’ekigere kimu kiri ku ttaka okusobola okuwanirira. Nga bwe zizimba amaanyi, zisobola okugenda mu maaso okutuuka ku lubaawo lw’ebbali olujjuvu. Kikulu okujjukira okukuuma ffoomu entuufu okwewala obuvune n’okufuna emigaso mingi mu dduyiro ono.
Wagamba atya akawu emirundi Olubalaza lw’ebbali?
- Side Plank with Leg Lift: Mu nkyukakyuka eno, ositula okugulu kwo okw’okungulu ng’oyolekera ceiling ng’okuuma embeera ya side plank.
- Side Plank with a Twist: Enkyukakyuka eno eyongera okukyusakyusa ku standard side plank ng’etuuka ku mukono gwo ogw’okungulu wansi w’omubiri gwo n’oluvannyuma n’edda waggulu ku ceiling.
- Side Plank with Hip Dips: Kino kizingiramu okunnyika ebisambi byo ng’oyolekera wansi n’oluvannyuma n’obisitula okudda waggulu, n’oyongera okusoomoozebwa okw’enjawulo ku obliques zo.
- Side Plank with Arm Reach: Mu nkyukakyuka eno, otuuka ku mukono gwo ogwa waggulu waggulu w’omutwe gwo, n’okola layini okuva ku mukono gwo okutuuka ku kigere kyo ekya wansi, n’osomooza bbalansi yo n’okutebenkera.
Waakulu obulimba ebyamarga Olubalaza lw’ebbali?
- Russian Twist ye dduyiro omulala ajjuliza Side Plank, kuba atunuulira ebinywa ebiserengese, okutumbula amaanyi g’okuzimbulukuka n’okugumiikiriza ebikulu ennyo mu kukwata ekifo kya Side Plank.
- Dduyiro wa Bird Dog ajjuliza Side Plank nga ayongera ku core stability ne balance, nga bino bikulu nnyo mu kukola obulungi n’okulabirira ekifo kya Side Plank.
Ebifaananyi ez'okusobola okutandika Olubalaza lw’ebbali
- Dduyiro wa Side Plank
- Workout y'obuzito bw'omubiri ku kiwato
- Side Plank okusobola okunyweza core
- Obuzito bw’omubiri Side Plank
- Dduyiro w’okulongoosa ekiwato
- Enkola y’okukola dduyiro mu Side Plank
- Dduyiro omukulu n’obuzito bw’omubiri
- Dduyiro w’obuzito bw’omubiri ku side abs
- Side Plank okukendeeza ku kiwato
- Okukola ekiwato nga okozesa Side Plank.