Roll Side Lat Okugolola

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Roti
• Ekinaku eky'olwayo: Latissimus Dorsi
• Ekinaku eky'enna: Serratus Anterior

Okuva mu Roll Side Lat Okugolola

Dduyiro wa Roll Side Lat Stretch wa mugaso ng’okusinga atunuulira ebinywa bya latissimus dorsi, okutumbula okukyukakyuka, okulongoosa enyimirira, n’okuyamba mu kuziyiza obulumi bw’omugongo. Esaanira abantu ssekinnoomu ab’emitendera gyonna egy’okubeera omulamu obulungi, omuli bannabyamizannyo abeetaaga entambula ey’enjawulo mu mubiri gwabwe ogwa waggulu n’abakozi ba ofiisi abanoonya obuweerero okuva mu kukaluba olw’okutuula. Dduyiro ono yeegomba kubanga takoma ku kunyweza mugongo na bibegabega, wabula atumbula okukwatagana n’okutebenkeza omubiri okutwalira awamu.

Okukola : Okukola Okufaayo Roll Side Lat Okugolola

• Situla omukono gwo ogwa ddyo butereevu waggulu ng’oyolekera ekisenge, olwo ofukamira mu kiwato ku ludda lwo olwa kkono, ng’ogololera omukono gwo ogwa ddyo ku mutwe gwo okukola ekikoona n’omubiri gwo.
• Kwata embeera eno okumala sekondi nga 30, ng’owulira okugolola ku ludda olwa ddyo olw’omubiri gwo ne mu kinywa kyo ekya ddyo ekya lat.
• Ddayo mpola mu kifo we watandikira, wansi omukono gwo ogwa ddyo, n’oluvannyuma oddemu dduyiro ng’omukono gwo ogwa kkono gugoloddwa ku ludda lwo olwa ddyo.
• Ddamu dduyiro ono okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okyusakyusa enjuyi buli mulundi.

Enfatuko Okukola Roll Side Lat Okugolola

• Ffoomu Entuufu: Kakasa nti olina ffoomu entuufu ng’okola okugolola. Tandika ng’otuula ku bigere. Golola emikono gyo mu maaso era oteeke ekiwujjo kya foam mu maaso go. Yiringisiza ekiwujjo kya foam ku ludda olumu ng’okuuma emikono gyo nga giwanvuye. Oludda lwo lulina okugololwa. Bw’oba ​​owulira obuzibu oba obulumi bwonna, yimirira mangu oleme kufuna buvune.
• Entambula ezifugibwa: Kakasa nti entambula zo zigenda mpola era nga zifugibwa. Weewale okuwuubaala oba okubuuka, kuba bino biyinza okuvaako ebinywa okunyigirizibwa oba okulumwa. Obulung’amu bw’okugolola buva mu kukuuma entambula etakyukakyuka era efugibwa.
• Fuka: Okussa kikulu nnyo ng’ogolola. Fuuwa omukka ng’otandika okugolola, era fulumya omukka ng’oyiringisibwa ku bbali

Roll Side Lat Okugolola Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Roll Side Lat Okugolola?

Yee, abatandisi basobola okukola dduyiro wa Roll Side Lat Stretch. Wabula kikulu okumanya nti ffoomu entuufu n’obukodyo bikulu nnyo okutangira obuvune bwonna. Era kirungi okutandika mpola n’okwongera ku maanyi mpolampola ng’omubiri gwo gweyongera okumanyiira dduyiro ono. Bw’oba ​​tokakasa ngeri ya kukola dduyiro mu butuufu, lowooza ku ky’okunoonya obulagirizi okuva eri omukugu mu by’okukola ffiiti okulaba ng’olina obukuumi.

Wagamba atya akawu emirundi Roll Side Lat Okugolola?

• Standing Roll Side Lat Stretch: Mu nkyusa eno, oyimirira nga weegolodde, oteeka ekizingulula kya foam ku bbugwe n’okyesigamirako, n’ogolola ebinywa byo ebya lat.
• Kneeling Roll Side Lat Stretch: Enkyusa eno yeetaaga okufukamira ku ttaka, okuteeka roller ku ludda lwo, n’okwesigamira omubiri gwo ku yo okugolola ebinywa byo ebya lat.
• Prone Roll Side Lat Stretch: Ku nkyukakyuka eno, ogalamira wansi ng’otunudde wansi, n’oteeka roller wansi w’oludda lwo, n’okozesa obuzito bw’omubiri gwo okukola stretch mu binywa byo ebya lat.
• Supine Roll Side Lat Stretch: Mu nkyusa eno, ogalamira ku mugongo nga foam roller eteekeddwa ku ludda lwo n’oyiringisizaako okugolola ebinywa byo ebya lat.

Waakulu obulimba ebyamarga Roll Side Lat Okugolola?

• "Standing Dumbbell Side Bend" eyongera ku migaso gya Roll Side Lat Stretch ng'ekola ku binywa ebiserengese, ebikwatagana butereevu n'entambula z'ebbali ezikwatibwako mu kugolola, bwe kityo n'elongoosa amaanyi g'omubiri gw'ebbali okutwalira awamu n'okukyukakyuka.
• Dduyiro wa "Seated Cable Row" ayamba nnyo ku Roll Side Lat Stretch kuba atunuulira ekibinja ky'ebinywa kye kimu, lats, ne rhomboids mu mugongo, okutumbula amaanyi n'okugumiikiriza ate okugolola kuyamba okukuuma obuwanvu bw'ebinywa n'okukyukakyuka.