Omusibe Okusituka

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

Okuva mu Omusibe Okusituka

Prisoner Get-Up dduyiro wa mubiri gwonna atumbula amaanyi, okukwatagana, n’okutebenkera, ekigifuula ennungi eri abantu ssekinnoomu ab’emitendera gyonna egy’obulamu abanoonya dduyiro ow’enjawulo. Nga ekwatagana n’ebibinja by’ebinywa ebingi omulundi gumu, kiyamba mu kwongera amaanyi g’omubiri okutwalira awamu, okulongoosa enyimirira, n’okutumbula enkola y’emirimu. Abantu bandyagadde okussa dduyiro ono mu nkola yaabwe olw’obusobozi bwayo okuwa dduyiro omujjuvu mu kutambula okumu, okutumbula okugejja, n’okutumbula omutindo gw’emizannyo.

Okukola : Okukola Okufaayo Omusibe Okusituka

• Ekiddako, wansi omubiri gwo mu mbeera ey’okusitama, ng’ekifuba kyo kiwanvuye ate ng’amaviivi go gali mabega w’ebigere.
• Okuva mu mbeera y’okusitama, teeka emikono gyo wansi n’obwegendereza era oddemu ebigere okuyingira mu mbeera y’okusika waggulu.
• Ddamu mangu entambula ng’osika ebigere byo emabega wansi w’omubiri gwo n’osituka odde waggulu mu mbeera y’okusitama.
• N’ekisembayo, yimirira butereevu okuva ku squat okudda mu mbeera gy’otandikidde, ng’emikono gyo gikuume emabega w’omutwe gwo mu dduyiro yenna.

Enfatuko Okukola Omusibe Okusituka

• **Foomu Entuufu:** Ensobi esinga okukolebwa mu Prisoner Get-Up ye ffoomu enkyamu. Tandika ng’ogalamira ku mugongo ng’amaviivi gafukamidde ate ng’ebigere biwanvuye ku ttaka. Salako emikono gyo ku kifuba ng’emikono gyo gikwata ku bibegabega byo. Sindika mu bikondo byo era okozese omusingi gwo okusitula omubiri gwo okuva ku ttaka, olwo oyimirire ddala. Dda emabega entambula okudda mu kifo w’otandikidde. Omugongo gukuume nga gugoloddwa ate nga n’omusingi gwo gunyweredde mu dduyiro yenna.
• **Weewale Okufubutuka:** Tofubutuka mu dduyiro. Prisoner Get-Up si ya sipiidi, wabula ya kufuga n’amaanyi. Twala obudde bwo okukola buli ntambula mu butuufu era mu bugenderevu. Okufubutuka kuyinza okuvaako omuntu okuba omwavu

Omusibe Okusituka Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Omusibe Okusituka?

Yee, abatandisi basobola okukola dduyiro wa Prisoner Get-Up. Wabula kikulu okutandika mpola n’okussa essira ku ffoomu entuufu okwewala obuvune. Dduyiro wa Prisoner Get-Up ye dduyiro w’omubiri gwonna ng’akwata ku musingi gwo, amagulu n’emikono gyo. Kiyinza okuyamba okutumbula bbalansi n’okukwatagana. Bw’oba ​​olina embeera oba obuvune bwonna obwaliwo edda, nsaba weebuuze ku mukugu mu by’okukola ffiiti oba omusawo nga tonnagezaako kukola dduyiro mupya.

Wagamba atya akawu emirundi Omusibe Okusituka?

• The Dumbbell Prisoner Get-Up: Enkyusa eno erimu okukwata dumbbell, esobola okutereezebwa okusinziira ku buzito, ekifuula dduyiro okubeera omugonvu ku mitendera egy’enjawulo egy’okubeera omulamu obulungi.
• The Sandbag Prisoner Get-Up: Mu nkyukakyuka eno, ensawo y’omusenyu ekozesebwa mu kifo kya kettlebell oba dumbbell, n’eyongerako ekintu eky’obutabeera mu ntebenkevu ekikola ebinywa byo mu ngeri ey’enjawulo.
• The Medicine Ball Prisoner Get-Up: Enkyukakyuka eno ekozesa omupiira gw’eddagala, ogutakoma ku kwongera ku buzibu wabula guyamba n’okutumbula amaanyi g’okukwata kwo.
• The Bodyweight Prisoner Get-Up: Enkyusa eno terimu buzito bwonna, ekigifuula ennungi eri abatandisi oba eri abo abaagala okussa essira ku ffoomu n’okutebenkera.

Waakulu obulimba ebyamarga Omusibe Okusituka?

• Kettlebell Swing ye dduyiro omulala ow’okujjuliza kubanga essira aliteeka ku binywa by’olujegere olw’emabega, omuli ebinywa ebiyitibwa glutes, hamstrings, n’omugongo ogwa wansi, nabyo ebikwatibwako mu kiseera ky’okusituka kw’omusibe, bwe kityo ne kiyamba okulongoosa amaanyi go ag’emirimu okutwalira awamu n’amaanyi go.
• Goblet Squat era esobola okujjuliza Prisoner Get-Up kuba ekola ku maanyi g’omubiri ogwa wansi n’okutambula naddala quadriceps, hamstrings, ne glutes, nga bino byetaagisa nnyo mu mutendera gw’okuyimirira mu Prisoner Get-Up.