Roll Hip Okugolola

• Omusangwa w'ekifo: Ebisenteza.
• Ekitundu: Roti
• Ekinaku eky'olwayo: Gluteus Medius
• Ekinaku eky'enna: , Adductor Longus, Adductor Magnus, Gracilis, Pectineous, Tensor Fasciae Latae

Okuva mu Roll Hip Okugolola

Dduyiro wa Roll Hip Stretch mulungi agenderera ebitundu by’omugongo ebiwanvuwa, ebinywa ebiwanvu, n’omugongo ogwa wansi, okutumbula okukyukakyuka n’okukendeeza ku bunkenke mu bitundu bino. Kirungi nnyo eri bannabyamizannyo, abakozi mu ofiisi, oba omuntu yenna afuna okunywezebwa mu bisambi oba wansi w’omugongo olw’okutuula okumala ebbanga oba okukola dduyiro ow’amaanyi. Bw’oyingiza okugolola kuno mu nkola yo, osobola okulongoosa entambula yo, okutumbula omutindo gwo mu mizannyo, n’okuziyiza obuvune obuyinza okuva mu binywa okunywezebwa.

Okukola : Okukola Okufaayo Roll Hip Okugolola

• Salako enkizi yo eya ddyo ku kugulu kwo okwa kkono, ng’okugulu kwo okwa ddyo kufukamidde.
• Nywa mpola okugulu kwo okwa ddyo ng’oyolekera ekibegabega kyo ekya kkono ng’omugongo gwo gugoloddwa ate ng’ebibegabega byo wansi.
• Kwata okugolola okumala sekondi nga 30, ng’owulira okugolola mu kisambi n’akabina.
• Ddamu enkola y’emu n’okugulu kwo okwa kkono.

Enfatuko Okukola Roll Hip Okugolola

• Okuteeka mu kifo ekituufu: Gaala wansi ku kifo ekinywevu era ekipapajjo, okusinga obeere ku kitanda kya yoga. Fukamira amaviivi go era ebigere bikuume wansi. Yiringisiza mpola ebisambi byo ku ludda olumu, ng’omugongo gwo gukuume nga guwanvuye ku ttaka. Eno nsobi ya bulijjo - abantu bangi basitula omugongo okuva ku ttaka ekiyinza okuvaako okunyigirizibwa oba okulumwa.
• Entambula efugirwa: Weewale okufubutuka mu dduyiro. Ekikulu mu kugifunamu ennyo mu ‘roll hip stretch’ kwe kugikola mpola era ng’ofuga. Kino kiyamba okukuuma okugolola ku bisambi byo n’okwewala okunyigirizibwa mu bitundu by’omubiri ebirala ebiteetaagisa.
• Fuka: Jjukira okussa mu ngeri eya bulijjo mu dduyiro yenna. Okukwata omukka gwo kiyinza

Roll Hip Okugolola Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Roll Hip Okugolola?

Yee, abatandisi basobola ddala okukola dduyiro wa Roll Hip Stretch. Dduyiro munene nnyo okwongera okukyukakyuka n’okutambula mu bisambi. Wabula okufaananako ne dduyiro yenna omupya, kikulu okutandika mpola mpola n’okwongera amaanyi mpolampola okwewala obuvune. Singa wabaawo obutabeera bulungi oba obulumi bwonna obuwulirwa nga okola dduyiro, olina okukomya amangu ddala. Era kiyinza okuba eky’omugaso okubeera n’omukugu mu kukola ffiiti n’alaga ffoomu entuufu okukakasa nti ekolebwa bulungi.

Wagamba atya akawu emirundi Roll Hip Okugolola?

• Lying Hip Roll Stretch: Mu nkyusa eno, ogalamira ku mugongo, n’ofukamira amaviivi n’oluvannyuma galeke ne gagwa ku ludda olumu, omugongo n’ogukuuma wansi.
• Pigeon Pose Hip Roll Stretch: Okugolola kuno okuva mu yoga kuzingiramu okuyingira mu pose y’ejjiba, olwo n’oyiringisiza ekisambi kyo ng’oyolekera wansi okugolola ebinywa by’ekisambi.
• Standing Hip Roll Stretch: Enkyukakyuka eno ekolebwa ng’oyimiridde, ng’okugulu okumu kusala ku kirala, oluvannyuma n’okufukamira mpola mu kiwato ng’oyolekera ekigere ekisala.
• Butterfly Hip Roll Stretch: Mu nkyusa eno, otuula wansi, n’ogatta ebigere byo, n’oleka amaviivi go gagwa ku mabbali n’oluvannyuma n’oyiringisiza mpola ebisambi byo mu maaso n’emabega.

Waakulu obulimba ebyamarga Roll Hip Okugolola?

• Butterfly Stretch: Dduyiro ono era atuukiriza Roll Hip Stretch kuba atunuulira ebisambi eby’omunda n’ebisambi, okutumbula okukyukakyuka n’okumalawo okusika omuguwa mu bitundu bino okufaananako n’okugolola hip roll.
• Glute Bridges: Glute Bridges zijjuliza Roll Hip Stretch nga zinyweza ebinywa bya glute, ekiyamba okuwanirira hip flexors ezigololwa mu kiseera ky’okugolola hip roll.