Roll Recumbent Hip External Rotator ne Hip Extensor Okugolola

• Omusangwa w'ekifo: Ebisenteza.
• Ekitundu: Roti

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 entambula y’ekisambi n’okukyukakyuka naddala ng’atunuulidde ebyuma ebikyusa ekisambi eby’ebweru n’ebiwanvuya. Enkola eno nnungi nnyo eri bannabyamizannyo, abaagazi ba fitness, oba omuntu yenna afuna okunywezebwa oba obutabeera bulungi mu bisambi. Nga bayingiza okugolola kuno mu nkola yaabwe ey’okubeera omulamu obulungi, abantu ssekinnoomu basobola okulongoosa mu ngeri gye batambulamu, okukendeeza ku bulabe bw’okufuna obuvune, n’okutumbula omutindo gwabwe okutwalira awamu mu mirimu egy’enjawulo egy’omubiri.

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

• Fukamira amaviivi go oteeke ebigere byo nga biwanvu wansi, nga byawukanye mu bugazi bw’ekisambi.
• Situla mpola ekigere kyo ekya ddyo oteeke enkizi yo eya ddyo ku kugulu kwo okwa kkono, okole ekifaananyi kya ffiga-four n’amagulu go.
• Kwata ekisambi kyo ekya kkono n’emikono gyombi okisika mpola ng’oyolekera ekifuba kyo, ate ng’okugulu kwo okwa ddyo kusindikiddwa ebweru. Olina okuwulira ng’ogoloddwa mu kiwato kyo ekya ddyo n’akabina.
• Kwata embeera eno okumala sekondi nga 20-30, olwo osumulule mpola era okyuse enjuyi okugolola ekisambi ekirala. Ddamu dduyiro ono emirundi 2-3 ku buli ludda.

Enfatuko Okukola Roll Recumbent Hip External Rotator ne Hip Extensor Okugolola

• Okukola obulungi: Salako enkizi yo eya ddyo ku kugulu kwo okwa kkono. Oluvannyuma, kwata ekisambi kyo ekya kkono okisika mpola ng’oyolekera ekifuba kyo. Olina okuwulira ng’ogoloddwa mu kiwato kyo ekya ddyo ne glute. Kakasa nti weewala okusika nnyo oba okusika amangu kuba kino kiyinza okunyigiriza ebinywa.
• Enkola y’okussa: Kikulu nnyo okukuuma okussa okunywevu era okufugibwa mu dduyiro yenna. Fuuwa omukka nga bw’otandika okugolola n’okufulumya omukka ng’osika ekisambi kyo okumpi. Okukwata omukka oba okussa obubi kiyinza okuleeta okusika omuguwa mu mubiri gwo, ne kikendeeza ku bulungibwansi bw’okugolola.
• Symmetry: Kakasa nti okola stretch ku njuyi zombi okukuuma balance mu mubiri gwo. Oluvannyuma lw’okugolola ekisambi kyo ekya ddyo

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 basobola okukola dduyiro wa Roll Recumbent Hip External Rotator ne Hip Extensor Stretch. Wabula kikulu okutandika mpola n’okulaba nga ffoomu entuufu okwewala obuvune. Kiyinza okuba ekirungi okubeera n’omutendesi w’omuntu oba omusawo w’omubiri okukulambika mu dduyiro mu kusooka. Wano waliwo engeri ennyangu ey’okukolamu dduyiro ono: 1. Gaala ku mugongo era ofukamira amaviivi gombi ng’ebigere byo biwanvuye wansi. 2. Teeka akatambaala akatono akazinguluddwa oba akawujjo ka foam wansi w’ebisambi byo. 3. Salako enkizi yo eya ddyo ku kugulu kwo okwa kkono. 4. Nywa mpola okugulu kwo okwa ddyo okuva gy’oli okutuusa lw’owulira ng’ogoloddwa mu kiwato kyo ekya ddyo. 5. Kwata okumala sekondi 30, olwo okyuse enjuyi. Jjukira nti buli muntu akyukakyuka n’amaanyi ge ga njawulo. Bw’oba ​​owulira obulumi oba obutabeera bulungi, dduyiro okomye mangu era weebuuze ku musawo omukugu mu by’obulamu.

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

• Standing Hip External Rotator ne Hip Extensor Stretch, gy’oyimiridde nga weegolodde, sala enkizi emu ku kugulu okulala, n’ofukamira mpola ng’omugongo gwo gugoloddwa.
• The Lying Down Hip External Rotator ne Hip Extensor Stretch, gy’ogalamira wansi ku mugongo, osala enkizi emu ku kugulu okulala, n’osika ekigere ekitali kisala ng’oyolekera ekifuba kyo.
• Yoga Pigeon Pose, gy’otandikira mu mbeera y’olubaawo, leeta okugulu okumu mu maaso ng’okiteeka emabega w’engalo yo ng’okugulu okulala kugoloddwa emabega, era weesigame mu maaso okugolola.
• The Supine Figure-4 Stretch, gy’ogalamira ku mugongo, sala enkizi emu ku kugulu okulala n’osika ekigere ekitali kisala okutuuka mu kifuba kyo ng’okozesa emikono gyo oba omusipi

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

• Omutala gwa Glute: Dduyiro ono atuukiriza enkola ya Roll Recumbent Hip External Rotator ne Hip Extensor stretch kuba okusinga etunuulira ebitundu ebiwanvuya ekisambi naddala gluteus maximus. Bw’enyweza ebinywa bino, esobola okutumbula obulungi bw’okugolola n’okwongera okulongoosa enkola y’ekisambi n’okutebenkera.
• The Pigeon Pose: Yoga pose eno ya deep hip stretch nga etunuulidde ebiwujjo eby’ebweru n’ebiwanvuya hip, okufaananako ne Roll Recumbent stretch. Kijjuliza okugolola nga kiwa omutendera omuzito ogw’okugolola, ekiyinza okuyamba okwongera okukyukakyuka n’okutambula mu bisambi.