Roll Recumbent Hip External Rotator ne Hip Extensor Okugolola

• Omusangwa w'ekifo: Ebisenteza.
• Ekitundu: Roti
• Ekinaku eky'olwayo: Gluteus Maximus, Hamstrings
• Ekinaku eky'enna: Gluteus Medius, Tensor Fasciae Latae

Okuva mu Roll Recumbent Hip External Rotator ne Hip Extensor Okugolola

Dduyiro wa Roll Recumbent Hip External Rotator ne Hip Extensor Stretch dduyiro wa mugaso eyategekebwa okutumbula okukyukakyuka n’amaanyi mu biwujjo by’ekisambi n’ebikyusa eby’ebweru. Kituukira ddala ku bannabyamizannyo, abaagala ennyo okukola emirimu gy’omubiri oba abantu ssekinnoomu abawona obuvune mu kiwato oba wansi w’omugongo. Okukola okugolola kuno kuyinza okuyamba okutumbula entambula, okukendeeza ku kunywezebwa kw’ebinywa, n’okuziyiza obuvune, ekigifuula eky’omuwendo eky’okwongera ku nteekateeka yonna ey’okubeera omulamu obulungi oba okuddaabiriza.

Okukola : Okukola Okufaayo Roll Recumbent Hip External Rotator ne Hip Extensor Okugolola

• Fukamira amaviivi go gombi, ebigere byo bikuume wansi.
• Situla mpola ekigere kyo ekya ddyo okiteeke ku kugulu kwo okwa kkono, okole ekifaananyi kya ffiga "4" n'amagulu go.
• Kwata mpola ekisambi kyo ekya kkono n’emikono gyombi okisika ng’oyolekera ekifuba kyo, ng’owulira okugolola mu kiwato kyo ekya ddyo ne glute.
• Kwata embeera eno okumala sekondi nga 30, olwo osumulule mpola okyuse odde ku kigere ekirala. Ddamu dduyiro ono nga bwe kyetaagisa.

Enfatuko Okukola Roll Recumbent Hip External Rotator ne Hip Extensor Okugolola

• Ffoomu Entuufu: Ekiddako kwe kukola okugolola obulungi. Kwata ekisambi kyo ekya kkono n’emikono gyombi okisika ng’oyolekera ekifuba kyo, ng’okugulu kwo okwa ddyo kusindikiddwa ebweru. Olina okuwulira ng’ogoloddwa mu kiwato kyo ekya ddyo ne glute. Weewale okusika ennyo ekisambi oba okusemberera ekifuba kuba kino kiyinza okunyigiriza ebinywa.
• Okussa: Tokwata mukka mu dduyiro ono. Fuuwa nnyo era nga tokyukakyuka mu kiseera kyonna eky’okugolola. Fuuwa omukka nga bw’osika ekisambi kyo ng’oyolekera ekifuba kyo, era ssa omukka nga bw’okisumulula. Okussa obulungi kiyamba okuwummuza ebinywa n’okutumbula obulungi bw’okugolola.
• Kuuma okufuga: Bulijjo kuuma okufuga

Roll Recumbent Hip External Rotator ne Hip Extensor Okugolola Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Roll Recumbent Hip External Rotator ne Hip Extensor Okugolola?

Yee, abatandisi mazima ddala basobola okukola dduyiro wa Roll Recumbent Hip External Rotator ne Hip Extensor Stretch. Wabula nga bwe kiri ku dduyiro yenna omupya, kikulu okutandika mpola n’okussa essira ku kukuuma ffoomu entuufu okwewala obuvune. Bw’oba ​​owulira obuzibu oba obulumi bwonna, dduyiro oyimirize mangu. Era kiyinza okuyamba okuba n’omutendesi oba omuntu alina obumanyirivu okukulungamya mu dduyiro emirundi egisooka okukakasa nti okikola bulungi.

Wagamba atya akawu emirundi Roll Recumbent Hip External Rotator ne Hip Extensor Okugolola?

• Standing Hip External Rotator and Extensor Stretch: Dduyiro ono akolebwa ng’oyimirira nga weegolodde, ng’osala okugulu okumu ku kirala, n’okufukamira mpola mu maaso mu kiwato okugolola ebinywa by’ekisambi.
• Supine Hip External Rotator and Extensor Stretch: Mu nkyukakyuka eno, ogalamira ku mugongo, osala enkizi emu ku kugulu okulala, n’osika mpola ekigere ekitali kisala ng’oyolekera ekifuba kyo okugolola ebinywa by’ekisambi.
• Pigeon Pose Hip External Rotator and Extensor Stretch: Yoga pose eno erimu okufukamira ku mat, okuleeta okugulu okumu mu maaso n’okugaziya okugulu okulala emabega wo, olwo n’okwesigamira mu maaso okugolola ebinywa by’ekisambi.
• Wall Hip External Rotator ne Extensor Stretch: Mu nkyukakyuka eno, oyimirira ng’otunudde mu bbugwe, ositula okugulu okumu

Waakulu obulimba ebyamarga Roll Recumbent Hip External Rotator ne Hip Extensor Okugolola?

• Dduyiro wa Seated Spinal Twist ye dduyiro omulala ow’omugaso, kuba takoma ku kulongoosa kutambula kwa mugongo wabula n’okugolola ebisambi n’amatabo, bw’atyo n’atuukana n’okugolola kwa Roll Recumbent ng’ayongera okutumbula okukyukakyuka kw’ekisambi n’okutambula.
• Bridge Pose nayo esobola okujjuliza Roll Recumbent stretch. Enyweza ebitundu ebiwanvuya ekisambi n’omugongo ogwa wansi, ekiyinza okutumbula obulungi bw’okugolola kwa Roll Recumbent nga erongoosa amaanyi n’okutebenkera kw’ekisambi okutwalira awamu n’omugongo ogwa wansi.