Omutala gw'ekisambi ky'amagulu amagolokofu
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Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu Omutala gw'ekisambi ky'amagulu amagolokofu
Straight Leg Hip Bridge dduyiro akola nnyo ng’essira aliteeka ku kunyweza ebinywa ebiyitibwa glutes, hamstrings, n’ebinywa ebikulu, okutumbula okutebenkera n’okutebenkeza obulungi. Esaanira abantu ssekinnoomu ab’emitendera gyonna egy’obulamu obulungi, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba kyangu okukyusibwa okutuukana n’obusobozi bw’omuntu. Abantu bandyagadde okukola dduyiro ono si kwongera maanyi ga mubiri gwabwe ogwa wansi gwokka wabula n’okulongoosa enyimirira yaabwe, okukyukakyuka, n’okukwatagana kw’omubiri okutwalira awamu.
Okukola : Okukola Okufaayo Omutala gw'ekisambi ky'amagulu amagolokofu
- Golola okugulu okumu butereevu okufuluma, ng’ebisambi byo bikwatagana.
- Yingiza core yo onyige okuyita mu kisinziiro kyo ku ttaka, ng’ositula ebisambi byo okuva wansi okutuusa omubiri gwo lwe gukola layini engolokofu okuva ku bibegabega okutuuka ku maviivi go.
- Yimirirako akaseera waggulu, ng’onyiga glutes zo okusobola okwongera okukola.
- Wansi mpola mpola ebisambi byo odde wansi mu kifo we watandikira era oddemu dduyiro okumala omuwendo gw’oyagala ogw’okuddiŋŋana nga tonnakyusa ku kigere kirala.
Enfatuko Okukola Omutala gw'ekisambi ky'amagulu amagolokofu
- Engage Your Core: Nga tonnatandika kutambula, kakasa nti oyingiza core yo. Kino kitegeeza okunyweza ebinywa by’olubuto ng’olinga ateekateeka okukuba ekikonde. Kino kijja kuyamba okutebenkeza omubiri gwo mu dduyiro yenna n’okuziyiza okunyigirizibwa kwonna okuteetaagisa ku mugongo gwo ogwa wansi. Ensobi eya bulijjo gy’olina okwewala: Tewerabira okuyingiza omusingi gwo. Kino kikulu nnyo mu kukuuma ffoomu entuufu n’okuziyiza obuvune.
- Situla n’okukka mpola: Sindika mu kisinziiro kyo ku ttaka era ositule ebisambi okuva wansi ng’omugongo gwo gugoloddwa. Wansi omubiri gwo gudde wansi okutuuka mu kifo we watandikira mpola era ng’ofuga. Kya bulijjo
Omutala gw'ekisambi ky'amagulu amagolokofu Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Omutala gw'ekisambi ky'amagulu amagolokofu?
Yee, abatandisi basobola okukola dduyiro wa Straight Leg Hip Bridge, naye bayinza okusanga nga mu kusoomoozebwa katono mu kusooka. Kikulu okutandika ne dduyiro w’omutala omukulu okuzimba amaanyi n’okutegeera ffoomu entuufu. Bwe bamala okwesanyusaamu n’ekyo, basobola okugenda mu maaso okutuuka ku nkyukakyuka y’amagulu amagolokofu. Nga bwe kiri ku dduyiro yenna, kikulu okuwuliriza omubiri gwo n’obutasika nnyo mangu okwewala okulumwa.
Wagamba atya akawu emirundi Omutala gw'ekisambi ky'amagulu amagolokofu?
- Weighted Hip Bridge: Mu nkyukakyuka eno, wanditadde obuzito ku lubuto lwo olwa wansi okwongera okuziyiza n’okufuula dduyiro okusoomoozebwa.
- Marching Hip Bridge: Kino kizingiramu okusitula okugulu okumu omulundi gumu okutuuka mu mbeera eringa okutambula ate ng’okuuma ebisambi byo nga biwanvu, ekyongera ekintu eky’okukwatagana n’okutebenkera kw’omusingi mu dduyiro.
- Hip Bridge with Resistance Band: Ku nkyukakyuka eno, oteeka ‘resistance band’ okwetooloola ebisambi byo n’ogisika ng’ositula ebisambi byo, n’oyongera ku buziyiza n’otunuulira ebisambi byo eby’ebweru ne glutes.
- Hip Bridge on Stability Ball: Enkyukakyuka eno erimu okuteeka ebigere byo ku mupiira ogw’okutebenkera, ekyongera okusoomoozebwa eri bbalansi yo n’okutebenkera kw’omusingi.
Waakulu obulimba ebyamarga Omutala gw'ekisambi ky'amagulu amagolokofu?
- Deadlifts: Deadlifts zijjuliza bulungi Straight Leg Hip Bridge kuba era zissa essira ku lujegere olw’emabega - glutes, hamstrings, n’omugongo ogwa wansi - okutumbula amaanyi okutwalira awamu n’obutebenkevu obwetaagisa ku Straight Leg Hip Bridge.
- Embaawo: Embaawo zijjuliza omutala gw’ekisambi ky’amagulu amagolokofu nga zinyweza ebinywa ebikulu, ebikulu ennyo mu kukuuma bbalansi n’okutebenkera mu kiseera ky’omutala gw’ekisambi ky’amagulu amagolokofu, bwe kityo ne kilongoosa obulungi bwa dduyiro ono.
Ebifaananyi ez'okusobola okutandika Omutala gw'ekisambi ky'amagulu amagolokofu
- Dduyiro w’ekisambi ow’obuzito bw’omubiri
- Workout y'omutala gw'amagulu amagolokofu
- Dduyiro w’okunyweza ekisambi
- Dduyiro w’obuzito bw’omubiri ku bisambi
- Okuyigiriza kw'omutala gw'ekisambi ky'amagulu amagolokofu
- Workout awaka ku bisambi
- Tewali bikozesebwa dduyiro wa hip
- Enkola ya bridge y’ekisambi ey’amagulu amagolokofu
- Hip bridge nga erina okugulu okugolokofu
- Dduyiro w’omutala gw’ekisambi ogw’obuzito bw’omubiri