Omutala - Omulinnyi w'ensozi

• Omusangwa w'ekifo: Bubandebuggezi
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Obliques
• Ekinaku eky'enna: , Adductor Longus, Deltoid Anterior, Iliopsoas, Pectineous, Quadriceps, Rectus Abdominis, Tensor Fasciae Latae

Okuva mu Omutala - Omulinnyi w'ensozi

Dduyiro wa Bridge - Mountain Climber workout ya maanyi ng’okusinga etunuulira core yo, glutes, n’omubiri gwo ogwa wansi, ate nga era alongoosa okugumiikiriza kw’emisuwa gy’omutima. Dduyiro mulungi nnyo eri abantu ssekinnoomu abali ku mitendera gya fitness egy’omu makkati oba egy’oku ntikko nga banoonya okutumbula amaanyi okutwalira awamu n’obuvumu. Okwenyigira mu dduyiro ono kiyinza okuyamba okulongoosa langi y’ebinywa, okutumbula enyimirira ennungi, n’okwongera ku mutindo gw’enkyukakyuka y’emmere okusobola okwokya amasavu obulungi, ekigifuula eky’okulonda ekyetaagisa eri abo abagenderera okugejja oba omubiri ogutegeerekeka obulungi.

Okukola : Okukola Okufaayo Omutala - Omulinnyi w'ensozi

• Sindika mu bikonde byo ositule ebisambi okuva ku ttaka ng’omugongo gukuuma nga gugoloddwa, eno y’enfo gy’otandikira.
• Kati, leeta okugulu okumu waggulu ng’oyolekera ekifuba kyo, okufaananako n’okudduka, olwo kuzzeeyo mu kifo we watandikira.
• Ddamu entambula eno n'okugulu okulala, kino kimaliriza rep emu eya Mountain Climber.
• Sigala ng’okyusakyusa amaviivi okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okuuma embeera y’omutala mu dduyiro yenna.

Enfatuko Okukola Omutala - Omulinnyi w'ensozi

• Core Engagement: Engage ebinywa byo ebikulu mu dduyiro yenna. Kino tekikoma ku kuyamba kutebenkeza mubiri gwo wabula era kiyamba nnyo okukola dduyiro. Ensobi etera okukolebwa kwe kussa essira ku sipiidi okusinga okussa essira ku binywa. Entambula empola ezifugibwa zikola bulungi era tezirina bulabe.
• Okussa okufugibwa: Fuuwa obutasalako mu dduyiro yenna. Fuuwa omukka nga bw’ositula mu bridge n’ofulumya omukka ng’okyuka n’ogenda mu muntu alinnya ensozi. Okukwata omukka kiyinza okukuleetera okuziyira n’okukendeeza ku mutindo gw’okola.
• Weewale Okufubutuka: Abantu bangi bakola...

Omutala - Omulinnyi w'ensozi Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Omutala - Omulinnyi w'ensozi?

Yee, abatandisi mazima ddala basobola okukola dduyiro wa Bridge - Mountain Climber. Wabula kikulu okujjukira okutandika mpola n’okussa essira ku kukuuma ffoomu entuufu okwewala obuvune. Singa mu kusooka kiwulira nga kizibu nnyo, osobola okukyusaamu mu dduyiro okutuusa ng’amaanyi n’okugumiikiriza bizimbiddwa. Kiyinza okuba eky’omugaso okubeera n’omutendesi w’omuntu oba omukugu mu kukola emirimu gy’omubiri okusooka okulaga dduyiro okukakasa nti alina obukodyo obutuufu.

Wagamba atya akawu emirundi Omutala - Omulinnyi w'ensozi?

• Sliding Bridge Mountain Climber, gy’okozesa sliders oba obutambaala wansi w’ebigere byo okwongera ekintu ekitali ntebenkevu n’okwongera ku buzibu.
• Spiderman Bridge Mountain Climber, gy’ofulumya okugulu kwo ku bbali ng’oyolekera enkokola yo mu kiseera ky’omutendera gw’okulinnya ensozi okutunuulira obliques zo.
• Ekyuma ekiyitibwa Decline Bridge Mountain Climber, ng’emikono gyo giri ku kifo ekigulumivu olw’omutala ate ebigere nga biri ku ttaka eri oyo alinnya ensozi, ekigifuula esinga okusoomoozebwa.
• The Bridge Mountain Climber with a Twist, gy’okyusakyusa omubiri gwo n’oleeta okugulu kwo ng’oyolekera enkokola etaliiko mu kiseera ky’omutendera gw’okulinnya ensozi okusobola okusikiriza ennyo abs zo.

Waakulu obulimba ebyamarga Omutala - Omulinnyi w'ensozi?

• Hip Thrusts: Dduyiro ono atuukiriza Bridge kuba era atunuulidde ebitundu by’omubiri ebiyitibwa glutes, hamstrings, n’omugongo ogwa wansi, okwongera amaanyi n’okutebenkera mu bitundu bino, ebikulu ennyo mu kukola dduyiro wa Bridge mu ngeri ennungi.
• Bicycle Crunches: Okujjuliza Mountain Climber, Bicycle Crunches zikola abs, obliques, ne hip flexors, okutumbula amaanyi g’omusingi n’okutebenkera, ebyetaagisa okukuuma ffoomu entuufu ne balance mu kiseera ky’okukola dduyiro wa Mountain Climber.