Omutala - Omulinnyi w'ensozi

• Omusangwa w'ekifo: Bubandebuggezi
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Obliques, Rectus Abdominis

Okuva mu Omutala - Omulinnyi w'ensozi

Dduyiro wa Bridge - Mountain Climber ye dduyiro ow’amaanyi mu mubiri gwonna ayamba okutebenkera kw’omusingi, okulongoosa emisuwa gy’omutima, n’okunyweza ebitundu by’omubiri ebiyitibwa glutes, hamstrings, n’ebibegabega. Dduyiro mulungi nnyo eri abantu ssekinnoomu ku mitendera gyonna egy’okubeera omulamu obulungi naddala abo abagenderera okugejja, okulongoosa ebinywa, n’okutumbula omutindo gw’emizannyo. Abantu bandyagadde okukola dduyiro ono kubanga agatta emigaso gy’okukola dduyiro bbiri ennungi, n’awa enkola ey’okutendekebwa enzijuvu etumbula bbalansi ennungi, okukyukakyuka, n’amaanyi okutwalira awamu.

Okukola : Okukola Okufaayo Omutala - Omulinnyi w'ensozi

• Sindika mu bigere byo okusitula ebisambi byo okuva wansi mu mbeera ya bridge, ng’ebibegabega byo n’omutwe biwummudde ku ttaka, ate omubiri gwo nga guli mu layini engolokofu okuva ku bibegabega okutuuka ku maviivi.
• Kati, leeta okugulu kwo okwa ddyo okwolekera ekifuba kyo ng’ekigere kyo ekya kkono kikutte ku ttaka ate ng’ebisambi byo biwanise.
• Ddayo ekigere kyo ekya ddyo ku ttaka n’oluvannyuma oddemu entambula n’okugulu kwo okwa kkono.
• Sigala ng’okyusakyusa amagulu okumala omuwendo gw’okuddiŋŋana kw’oyagala, byonna ng’okuuma ekifo ky’omutala.

Enfatuko Okukola Omutala - Omulinnyi w'ensozi

• Core Engagement: Dduyiro ono akoleddwa okukola core yo, kale kakasa nti okola nnyo ebinywa bino mu ntambula yonna. Nga bw’ositula ebisambi byo mu mbeera y’omutala, ssika olubuto lwo munda ng’oyolekera omugongo gwo. Bw’oba ​​okola okulinnya ensozi, vuga okugulu kwo ng’oyolekera ekifuba ng’okozesa ebinywa by’olubuto, so si maanyi g’amagulu gokka.
• Entambula Efugirwa: Weewale okufubutuka mu ntambula. Buli mutendera gwa Bridge - Mountain Climber gulina okukolebwa mu ngeri empola, efugibwa. Kino tekikoma ku kukendeeza bulabe bwa buvune wabula era kikakasa

Omutala - Omulinnyi w'ensozi Efuna Eby'ensi

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

Yee, abatandisi basobola okukola dduyiro wa Bridge - Mountain Climber, naye balina okutandika mpola era nga balina ffoomu entuufu okwewala obuvune. Dduyiro w’omutala ngeri nnungi nnyo ey’okunyweza ebitundu by’omubiri ebiyitibwa glutes n’omugongo ogwa wansi, ate dduyiro w’okulinnya ensozi atunuulira core, emikono n’amagulu. Kyokka, dduyiro zombi zeetaaga amaanyi n’okukyukakyuka. Abatandisi bayinza okwetaaga okukyusakyusa mu dduyiro zino oba okuzikola n’amaanyi matono okutuusa lwe banaazimba amaanyi n’okugumiikiriza. Bulijjo kirungi okwebuuza ku mukugu mu kukola ffiiti oba omusawo w’omubiri nga tonnatandika kukola dduyiro mupya.

Wagamba atya akawu emirundi Omutala - Omulinnyi w'ensozi?

• Bridge - Cross Mountain Climber: Wano, mu kifo ky’okuleeta amaviivi go butereevu mu maaso mu kiseera ky’okulinnya ensozi, wandigasomye wansi w’omubiri gwo ng’oyolekera enkokola etaliiko.
• Bridge - Spiderman Mountain Climber: Enkyukakyuka eno erimu okuleeta okugulu kwo ebweru w’enkokola yo ng’olinnya ensozi, ng’okoppa entambula y’omusajja ow’ekika kya spiderman ng’alinnya.
• Bridge - Sliding Mountain Climber: Kino kizingiramu okukozesa sliders oba akatambaala wansi w’ebigere byo mu kiseera ky’okulinnya ensozi okusereba ebigere byo okudda n’okudda, ekikuwa okusoomoozebwa okunene.
• Bridge - Slow Mountain Climber: Enkyusa eno erimu okukola omulinnyi w’ensozi ku sipiidi egenda mpola, ng’essira liteekeddwa ku ntambula n’engeri gye bifugibwamu okusinga ku sipiidi.

Waakulu obulimba ebyamarga Omutala - Omulinnyi w'ensozi?

• Glute Bridge: Kiyamba mu kukola n’okunyweza ebinywa bya glute ebyetaagisa mu kukuuma embeera y’omutala, bwe kityo ne kilongoosa obulungi bwa dduyiro wa Bridge - Mountain Climber.
• Bicycle Crunches: Zino zitunuulira abs, obliques, ne hip flexors, ebibinja by’ebinywa ebifaanagana n’ebyo ebikolebwa mu Mountain Climber, bwe kityo ne biwa ab ne cardio workout enzirugavu obulungi.