Omuwuzi Akuba Ebikonde

• Omusangwa w'ekifo: Ebisenteza.
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Erector Spinae, Gluteus Maximus, Hamstrings

Okuva mu Omuwuzi Akuba Ebikonde

Swimmer Kicks dduyiro akola nnyo ng’atunuulira core, glutes, n’omubiri gwo ogwa wansi, n’ayongera amaanyi, okukyukakyuka n’okugumiikiriza. Workout nnungi nnyo eri abawuzi abanoonya okulongoosa amaanyi g’okusamba n’eri omuntu yenna ayagala okutonnya omubiri gwe ogwa wansi ne core. Dduyiro ono takoma ku kuyamba mu kulongoosa bukugu bwo mu kuwuga wabula era atumbula enyimirira ennungi n’okutebenkeza, ekigifuula ey’okugattako ennyo ku nkola yonna ey’okuwuga.

Okukola : Okukola Okufaayo Omuwuzi Akuba Ebikonde

• Situla ekifuba kyo, emikono n’amagulu okuva ku ttaka, ng’ensingo yo ekuuma mu mbeera ya neutral okwewala okunyigirizibwa.
• Tandika okukuba amagulu waggulu ne wansi mu ngeri ya flutter kick motion, okufaananako n’engeri gye wandikubye ng’owuga.
• Mu kiseera kye kimu, tambuliza emikono gyo waggulu ne wansi mu ngeri y’emu, ng’okoppa okuwuga.
• Genda mu maaso n’entambula zino okumala ekiseera ekigere oba okuddiŋŋana, ng’okakasa nti omusingi gwo gukutte mu kiseera kyonna okukuuma omugongo gwo ogwa wansi.

Enfatuko Okukola Omuwuzi Akuba Ebikonde

• Kick from the Hip: Weewale okukuba okuva mu maviivi. Eno nsobi ya bulijjo ekendeeza ku bulung’amu bwa dduyiro era eyinza okuvaako omuntu okufuna obuvune. Ebikonde byo birina okuva mu bisambi, ng’amagulu gagoloddwa ate ng’amaviivi gafukamidde katono. Kino kiyamba mu kukwata obulungi ebinywa byo eby’omusingi n’amagulu.
• Sipiidi Etakyukakyuka: Gezaako okukuuma sipiidi etakyukakyuka ng’osamba. Si ku sipiidi gy’osobola okukuba, wabula engeri gy’osobola okukuuma sipiidi yo obutakyukakyuka. Okusamba amangu era mu ngeri etategeerekeka kiyinza okuvaako okukoowa amangu era ne kikendeeza ku bulung’amu bwa dduyiro.
• Ebigere Ebifukamidde: Ensobi endala etera okukolebwa kwe kusonga

Omuwuzi Akuba Ebikonde Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Omuwuzi Akuba Ebikonde?

Yee, abatandisi basobola okukola dduyiro wa Swimmer Kicks. Kyokka zirina okutandika n’amaanyi amatono ne zeeyongera mpolampola ng’amaanyi n’okugumiikiriza bigenda bitereera. Era kikulu okulaba nga ffoomu entuufu okwewala obuvune. Singa bafuna obuzibu oba obulumi bwonna, balina okuyimiriza dduyiro ne beebuuza ku mukugu mu by’okukola ffiiti oba omusawo.

Wagamba atya akawu emirundi Omuwuzi Akuba Ebikonde?

• Dolphin Kicks: Ekozesebwa mu stroke ya butterfly ne mu kutandika n’okukyuka, kino kizingiramu amagulu gombi okutambula waggulu ne wansi wamu mu ngeri y’okukuba ekikonde, okufaananako n’engeri dolphin gy’ewugamu.
• Breaststroke Kicks: Era emanyiddwa nga frog kicks, kino kizingiramu okufukamira amaviivi n’okuleeta ebisinziiro nga byolekedde ebisambi, olwo n’osena amagulu okufuluma n’okwetooloola mu ngeri ey’enkulungo nga tonnaddamu kugagatta wamu.
• Scissor Kicks: Ekozesebwa mu sidestroke, kino kizingiramu okugulu okumu okugenda mu maaso ate okulala okudda emabega nga tonnazikutula wamu, okufaananako n’entambula y’akasero.
• Eggbeater Kicks: Eno nkola ya mulembe etera okukozesebwa mu water polo oba synchronized swimming, ng’amagulu gatambula mu ngeri ez’enkulungo ezikyukakyuka, okufaananako n’entambula y’omugoba w’amagi.

Waakulu obulimba ebyamarga Omuwuzi Akuba Ebikonde?

• Plank Jacks: Wadde nga okusinga dduyiro wa lubuto, Plank Jacks era ekwata ku binywa by’ekisambi n’eby’omubiri ebya wansi, okufaananako ne Swimmer Kicks, bwe kityo n’elongoosa amaanyi g’omusingi okutwalira awamu n’okutebenkera, ekyetaagisa okusobola okuwuga obulungi.
• Supermans: Supermans okusinga zitunuulira omugongo ogwa wansi ne glutes, ebinywa nabyo ebikwatibwako mu biseera bya Swimmer Kicks. Dduyiro ono atuukiriza Swimmer Kicks ng’alongoosa amaanyi n’okugumiikiriza kw’ebinywa bino, bwe kityo n’awagira obulungi omubiri ogwa wansi mu kiseera ky’okuwuga.