Recumbent Hip Ebweru Rotator Ne Hip Extensor Okugolola

• Omusangwa w'ekifo: Ebisenteza.
• Ekitundu: Omwendo mw'ebikolwa.

Okuva mu Recumbent Hip Ebweru Rotator Ne Hip Extensor Okugolola

Dduyiro wa Recumbent Hip External Rotator ne Hip Extensor Stretch dduyiro wa mugaso ng’essira aliteeka ku kulongoosa okukyukakyuka n’okumalawo okusika omuguwa mu binywa by’ekisambi n’eby’omugongo ogwa wansi. Okusinga kirungi eri abantu ssekinnoomu abafuna okunywezebwa mu bitundu bino olw’okutuula okumala ebbanga, obulamu obw’okutuula, oba emirimu egimu egy’emizannyo. Okuyingiza okugolola kuno mu nkola yo kiyinza okutumbula entambula, okukendeeza ku bulabe bw’okufuna obuvune, n’okulongoosa omutindo gw’omubiri okutwalira awamu, ekigifuula eky’okwongerako eky’omugaso eri abo abanoonya enkola ey’okubeera omulamu obulungi.

Okukola : Okukola Okufaayo Recumbent Hip Ebweru Rotator Ne Hip Extensor Okugolola

• Ekiddako, sala enkizi yo eya ddyo ku kugulu kwo okwa kkono. Kakasa nti okugulu kwo okwa ddyo kusonga ku bbali okukola ffiga 4 n’amagulu go.
• Mpola mpola, tandika okusika okugulu kwo okwa ddyo mpola ng’oyolekera ettaka. Entambula eno ejja kuleeta okugolola mu kiwato kyo ekya ddyo n’ekitundu kya glute.
• Kuuma okugolola okumala sekondi nga 20-30, oba ebbanga erikuwulira obulungi. Jjukira okussa mu ngeri eya bulijjo mu kiseera kyonna eky’okugolola.
• Oluvannyuma lw’okugolola, fulumya mpola okugulu kwo okwa ddyo okyuse ku mabbali. Ddamu emitendera gye gimu ng’okugulu kwa kkono osala ku kugulu okwa ddyo.

Enfatuko Okukola Recumbent Hip Ebweru Rotator Ne Hip Extensor Okugolola

• Ffoomu Entuufu: Fukamira okugulu okumu okasala ku kigere ekirala, ekigere okiteeke ku kugulu kw’ekigere ekigolokofu. Oluvannyuma, ssika mpola okugulu okugolokofu okwolekera ekifuba kyo. Wano abantu bangi we bagenda obubi - oba basika nnyo oba tebasika nnyo. Okugolola kulina okuwulirwa mu kisambi ne mu kisambi ky’okugulu okufukamidde. Bw’oba ​​tokiwulira, tereeza ekifo kyo okutuusa lw’okiwulira.
• Okussa: Okussa kikulu nnyo mu dduyiro yenna ow’okugolola. Fuuwa nnyo era mpola, ng’ofulumya omukka ng’osika ekigere ng’oyolekera ekifuba kyo era ng’ossa nga bw’okifulumya. Kino kiyamba okuwummuza ebinywa n’okwongera ku bulungibwansi bw’okugolola.
• Okukwatagana: Okugolola kuno kulina okukolebwa buli kiseera okusobola okusingawo

Recumbent Hip Ebweru Rotator Ne Hip Extensor Okugolola Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Recumbent Hip Ebweru Rotator Ne Hip Extensor Okugolola?

Yee, abatandisi basobola okukola dduyiro wa Recumbent Hip External Rotator ne Hip Extensor Stretch. Wabula kikulu okutandika mpola n’otosika nnyo okwewala obuvune. Era kirungi okuba n’omutendesi oba omuntu alina obumanyirivu okukulungamya mu dduyiro mu kusooka okukakasa nti okikola bulungi. Bulijjo jjukira okubuguma nga tonnatandika dduyiro yenna era n’otonnya oluvannyuma.

Wagamba atya akawu emirundi Recumbent Hip Ebweru Rotator Ne Hip Extensor Okugolola?

• Standing Hip External Rotator And Hip Extensor Stretch: Mu nkyusa eno, oyimirira n’osala enkizi emu ku kugulu okulala, olwo n’ofukamira katono okugulu okuyimiridde okuwulira ng’ogoloddwa mu kisambi ky’okugulu okusituddwa.
• Lying Hip External Rotator And Hip Extensor Stretch: Enkyukakyuka eno ekolebwa ng’ogalamira wansi ku mugongo, ng’osala enkizi emu ku kugulu okulala n’osika mpola ekigere ekitali kisala ng’oyolekera ekifuba kyo.
• Pigeon Pose Hip External Rotator And Hip Extensor Stretch: Yoga pose eno erimu okuleeta okugulu okumu mu maaso n’ogaziya okugulu okulala emabega wo, olwo n’omwesigamira mu maaso okwongera okuwanvuwa mu kisambi.
• Wall Hip External Rotator And Hip Extensor Stretch: Mu nkyukakyuka eno, ogalamira ku mugongo n’o...

Waakulu obulimba ebyamarga Recumbent Hip Ebweru Rotator Ne Hip Extensor Okugolola?

• Clamshells: Clamshells zitunuulira ebiwujjo eby’ebweru w’ekisambi, nga zijjuliza butereevu Recumbent Hip External Rotator ne Hip Extensor Stretch nga zitumbula amaanyi n’okukyukakyuka mu binywa bino, ekiyinza okulongoosa entambula y’ekisambi okutwalira awamu n’okutebenkera.
• Pigeon Pose: Yoga pose eno ejjuliza Recumbent Hip External Rotator ne Hip Extensor Stretch nga egolola hip flexors ne external rotators mu mbeera ey’enjawulo, ekiyinza okuyamba okwongera okutumbula okukyukakyuka n’okutambula mu bitundu bino.