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Omutala gwa Dumbbell Side nga guliko Ekigere ekifukamidde

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Okuva mu Omutala gwa Dumbbell Side nga guliko Ekigere ekifukamidde

Dumbbell Side Bridge with Bent Leg dduyiro akola emirimu mingi ng’okusinga atunuulira ebitundu ebiwanvu, ebizimba n’ebibegabega, ng’awa dduyiro enzijuvu okusobola okufuna amaanyi g’omusingi n’okutebenkera. Kirungi nnyo eri abantu ssekinnoomu abali ku mitendera gya fitness egy’omu makkati, nga banoonya okutumbula bbalansi yaabwe, okukyukakyuka, n’okutonnya kw’ebinywa. Abantu ssekinnoomu bayinza okwagala okussa dduyiro ono mu nkola yaabwe okutumbula omutindo gw’emizannyo, okwanguyiza entambula za buli lunaku, n’okutumbula enyimirira ennungi.

Okukola : Okukola Okufaayo Omutala gwa Dumbbell Side nga guliko Ekigere ekifukamidde

  • Fukamira okugulu kwo okwa ddyo ku diguli 90 okusobola okutebenkera, ate okugulu kwo okwa kkono kusigala nga kugolokofu era nga kukwatagana n’omubiri gwo.
  • Situla ebisambi byo okuva ku ttaka, okole layini engolokofu okuva ku mutwe okutuuka ku bigere byo, ate mu kiseera kye kimu ositula dumbbell waggulu n’omukono gwo ogwa kkono, ng’omukono gwo gukuumye.
  • Kwata ekifo kino okumala sekondi ntono, ng’okwata core yo ne glutes okukuuma balance n’okutebenkera.
  • Wansi omubiri gwo ne dumbbell oddeyo mu kifo we watandikira. Ddamu dduyiro okumala omuwendo gw’okuddiŋŋana gw’oyagala nga tonnakyusa ku ludda lulala.

Enfatuko Okukola Omutala gwa Dumbbell Side nga guliko Ekigere ekifukamidde

  • **Entambula ezifugibwa**: Omutala gwa Dumbbell Side Bridge nga guliko Bent Leg si gwa sipiidi, wabula entambula ezifugibwa, ezigenderere. Bw’oba ​​ositula dumbbell, kikole mpola era mu ngeri efugibwa. Weewale okutambula amangu oba okutambula amangu kuba kuyinza okukuviirako obuvune era tekujja kukwata binywa byo mu ngeri ennungi.
  • **Correct Dumbbell Position**: Kwata dumbbell mu mukono gwo ogw’okungulu era ogikuume butereevu waggulu w’ekibegabega kyo ng’ositula. Weewale okuleka dumbbell okuwuguka mu maaso oba emabega kuba kino kiyinza okuvaako okunyigirizibwa ebibegabega era tekijja kutunuulira bulungi binywa by’ogenderera.
  • **Olungereza

Omutala gwa Dumbbell Side nga guliko Ekigere ekifukamidde Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Omutala gwa Dumbbell Side nga guliko Ekigere ekifukamidde?

Yee, abatandisi basobola okukola dduyiro wa Dumbbell Side Bridge nga bakozesa dduyiro wa Bent Leg. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okwewala obuvune. Era kirungi omukugu mu kukola ffiiti oba omutendesi okusooka okulaga dduyiro okukakasa nti okikola bulungi. Nga bwe kiri ku dduyiro yenna, bw’oba ​​owulira obulumi oba obutabeera bulungi, kirungi n’oyimirira n’ogenda okwebuuza ku mukugu.

Wagamba atya akawu emirundi Omutala gwa Dumbbell Side nga guliko Ekigere ekifukamidde?

  • Dumbbell Side Bridge with Leg Lift: Mu nkyukakyuka eno, okola side bridge ng’ofukamidde okugulu, naye n’ossaako okusitula amagulu waggulu ku ntambula okusobola okukwata glutes zo n’ebiwamba ebisambi.
  • Dumbbell Side Bridge with Arm Overhead: Enkyukakyuka eno erimu okukwata dumbbell waggulu ng’okola side bridge, ekyongera ku buzibu n’okukwata ebinywa byo eby’oku kibegabega n’eby’omugongo ogwa waggulu.
  • Dumbbell Side Bridge with Rotation: Enkyukakyuka eno eyongera okuzimbulukuka waggulu ku bridge, ekola obliques zo era n’eyongera ekitundu ekikyukakyuka mu dduyiro.
  • Dumbbell Side Bridge with Hip Dip: Enkyukakyuka eno erimu okunnyika ekisambi kyo ng’oyolekera ettaka wansi mu ntambula n’oluvannyuma n’okisitula n’odda waggulu, ekintu...

Waakulu obulimba ebyamarga Omutala gwa Dumbbell Side nga guliko Ekigere ekifukamidde?

  • Russian Twists: Dduyiro ono atunuulira ebitundu ebiserengese, okufaananako ne Dumbbell Side Bridge with Bent Leg, era asobola okuyamba okwongera okukulaakulanya ebinywa by’olubuto eby’ebbali, ekivaako okukola obulungi n’okuvaamu dduyiro wa side bridge.
  • Single-leg Deadlifts: Zino tezikoma ku kunyweza mubiri gwa wansi wabula zitumbula bbalansi n’okutebenkera, ebikulu ennyo mu kukuuma enyimirira entuufu mu Dumbbell Side Bridge with Bent Leg, okutumbula obulungi bwa dduyiro ono.

Ebifaananyi ez'okusobola okutandika Omutala gwa Dumbbell Side nga guliko Ekigere ekifukamidde

  • Dumbbell Side Bridge okukola dduyiro
  • Dduyiro w’amagulu agafukamidde ku Waist
  • Dumbbell Dduyiro w’ekiwato
  • Omutala gw’ebbali nga guliko Dumbbell
  • Dduyiro wa Bent Leg Side Bridge
  • Dumbbell workouts ku kiwato
  • Toning mu kiwato ne Dumbbell
  • Dduyiro wa Side Bridge Dumbbell
  • Bent Leg Dumbbell Omutala ku mabbali
  • Okubumba ekiwato Dduyiro za Dumbbell