Olutindo
Empaawo y'ensomero
Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu Olutindo
Dduyiro wa Bridge workout ekola nnyo mu kunyweza glutes, hamstrings, ne core, n’okutumbula okutebenkera okutwalira awamu. Esaanira abantu ssekinnoomu ab’emitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba kyangu okukyusibwa okwongera oba okukendeeza ku maanyi. Abantu bandyagadde okussa dduyiro ono mu nkola yaabwe olw’emigaso gye mu kwongera okuyimirira, okukendeeza ku bulumi bw’omugongo, n’okulongoosa omutindo mu mirimu emirala egy’omubiri.
Okukola : Okukola Okufaayo Olutindo
- Fukamira amaviivi go era ebigere bibeere nga biwanvu wansi, era kakasa nti bikwatagana n’ebisambi byo.
- Nga osika mu bigere, situla ebisambi byo okuva wansi ate ng’omugongo gwo gugoloddwa.
- Kwata embeera eno okumala sekondi ntono, ng’okakasa nti omubiri gwo gukola layini engolokofu okuva ku bibegabega okutuuka ku maviivi.
- Wansi omubiri gwo mpola mpola okudda mu kifo we watandikira okumaliriza okuddiŋŋana okumu.
Enfatuko Okukola Olutindo
- Engage Your Core: Okusobola okukola bridge mu ngeri ennungi era ennungi, olina okuyingiza ebinywa byo eby’omusingi. Nga tonnasitula bisambi ku ttaka, nyweza ebinywa by’olubuto n’enkizi. Kino tekikoma ku kuyamba kusitula mubiri gwo wabula kikuuma n’omugongo ogwa wansi.
- Situla n’okukka mpola: Ensobi endala etera okukolebwa kwe kufubutuka okutambula. Kikulu okusitula ebisambi byo okuva ku ttaka mpola, okukwata ekifo kino okumala sekondi ntono n’oluvannyuma wansi omubiri gwo okudda wansi mpola. Kino kijja kukakasa nti okozesa ebinywa byo, so si momentum, okukola dduyiro.
- Kuuma Omubiri Gwo Nga Gukwatagana: Mu kiseera ky’omutala, omubiri gwo gulina okukola layini engolokofu okuva ku bibegabega byo okutuuka...
Olutindo Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Olutindo?
Yee, abatandisi basobola ddala okukola dduyiro w’omutala. Dduyiro munene nnyo ow’okunyweza omusingi n’omubiri ogwa wansi omuli ebitundu ebiyitibwa glutes, hamstrings, n’omugongo ogwa wansi. Wabula kikulu okutandika mpola n’okulaba nga ffoomu entuufu okwewala obuvune bwonna. Era kiyinza okuyamba omutendesi oba omukugu mu by’omubiri okukulambika mu mitendera egisooka okusobola okufuna ffoomu entuufu.
Wagamba atya akawu emirundi Olutindo?
- Omutala gw’amagulu agamu gusinga okusoomoozebwa nga guzingiramu okusitula okugulu okumu okuva ku ttaka ng’okola omutala, bw’otyo n’okwata omusingi n’okulongoosa bbalansi.
- Bridge with Resistance Band eyongera ku buzibu obw’enjawulo ng’eyingizaamu ‘resistance band’ okwetooloola ebisambi okwongera ku maanyi ga dduyiro.
- Omutala ogugulumivu guzingiramu okukola omutala ogwa mutindo naye ng’ebigere biwaniriddwa ku ddaala oba ku ntebe, ekyongera ku buwanvu bw’okutambula n’okutunuulira ennyo emisuwa gy’omubiri (glutes and hamstrings).
- Omutala ogulina omupiira ogw’okutebenkera guzingiramu okuteeka ebigere ku mupiira ogw’okutebenkera ng’okola omutala, ekisomooza bbalansi n’okuyingiza ebinywa ebikulu mu ngeri ennungi.
Waakulu obulimba ebyamarga Olutindo?
- Squat ye dduyiro omulala akwatagana ne Bridge kubanga anyweza ebinywa ebiyitibwa glutes n’ebisambi, nga bino bye binywa ebikulu ebikozesebwa ng’ositula ebisambi okuva ku ttaka ng’okola bridge.
- Dduyiro wa Superman ajjuliza Bridge kuba anyweza ebinywa by’omugongo ogwa wansi, okutumbula obusobozi bw’omubiri okukuuma embeera y’omutala okumala ebbanga eddene.
Ebifaananyi ez'okusobola okutandika Olutindo
- Dduyiro wa bridge ku kiwato
- Workout y'obuzito bw'omubiri ku kiwato
- Dduyiro w’omutala ng’otunuulira ekiwato
- Workout ya bridge ey’obuzito bw’omubiri
- Bridge pose okukendeeza ku kiwato
- Ggumya ekiwato ng’okola dduyiro w’omutala
- Dduyiro w’ekiwato ng’okozesa obuzito bw’omubiri
- Bridge pose ku kiwato
- Dduyiro w’omutala gw’okutonnya ekiwato
- Bridge workout ku kugonza ekiwato