Thumbnail for the video of exercise: Side Lying Wansi Okugolola

Side Lying Wansi Okugolola

Empaawo y'ensomero

Omusangwa w'ekifoOsende y’okufuna ky’ogulemu mu mulundi.
EkitunduOmwendo mw'ebikolwa.
Ekinaku eky'olwayoLatissimus Dorsi
Ekinaku eky'enna
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Side Lying Wansi Okugolola

Side Lying Floor Stretch dduyiro wa mugaso ng’okusinga atunuulira ebinywa by’omugongo gwo ogwa wansi, ebisambi, n’ebiserengese, n’ayamba okukyukakyuka n’okukendeeza ku kusika omuguwa kw’ebinywa. Kirungi nnyo eri abantu ssekinnoomu ab’emitendera gyonna egy’okubeera omulamu obulungi naddala abo abatuula okumala ebbanga eddene oba abalumwa omugongo ogwa wansi. Okuyingiza okugolola kuno mu nkola yo kiyinza okuyamba okulongoosa enyimirira, okukendeeza ku butabeera bulungi, n’okutumbula entambula y’omubiri okutwalira awamu n’okukola obulungi.

Okukola : Okukola Okufaayo Side Lying Wansi Okugolola

  • Sika mpola okugulu kwo okwa kkono okwolekera ekifuba kyo, ate ng’okugulu kwo okwa ddyo kugaziye butereevu.
  • Golola omukono gwo ogwa kkono emabega wo, ng’ogezaako okukwata wansi, ate ng’omukono gwo ogwa ddyo gukutte ku kugulu kwo okwa kkono okugukuuma mu kifo kyayo.
  • Kwata embeera eno okumala sekondi nga 20-30 ng’okuuma omukka omungi era ogunywevu.
  • Ddayo mpola mu kifo w’otandikidde era oddemu dduyiro ku ludda olulala.

Enfatuko Okukola Side Lying Wansi Okugolola

  • Entambula efugirwa: Situla mpola ekigere kyo eky’okungulu waggulu nga bw’osobola, ng’okikuuma nga kigolokofu. Kwata stretch okumala sekondi ntono, olwo odde wansi. Weewale okutambula amangu oba okutambula amangu ekiyinza okukuleetera obuvune. Entambula erina okuba mpola era ng’efugibwa okusobola okugolola obulungi ebinywa.
  • Okufuga omukka: Okussa kintu kikulu nnyo mu dduyiro yenna ow’okugolola. Fuuwa omukka nga bw’ositula ekigere kyo, era fuuwa omukka nga bw’okikka wansi. Kino kiyamba okuwummuza ebinywa n’okugolola okukola obulungi. Weewale okukwata omukka, kuba kino kiyinza okuleeta okusika omuguwa mu mubiri gwo.
  • Weewale Okugolola ennyo: Wadde nga kikulu okugolola okutuuka w’owulira

Side Lying Wansi Okugolola Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Side Lying Wansi Okugolola?

Yee, abatandisi basobola okukola dduyiro wa Side Lying Floor Stretch. Dduyiro mwangu era mulungi asobola okuyamba okulongoosa okukyukakyuka n’okukendeeza ku kusika omuguwa kw’ebinywa. Wabula kikulu abatandisi okutandika mpola n’okukuuma ffoomu entuufu okwewala obuvune. Singa wabaawo obutabeera bulungi oba obulumi bwonna obuwulirwa nga okola dduyiro, olina okukomya amangu ddala. Era kiyinza okuyamba abatandisi okukola dduyiro nga balabirirwa omukugu omutendeke, gamba ng’omusawo w’omubiri oba omutendesi w’okukola dduyiro, waakiri mu ntandikwa.

Wagamba atya akawu emirundi Side Lying Wansi Okugolola?

  • The Side Lying Tricep Stretch: Mu nkyusa eno, ogalamira ku ludda lwo, n’ofukamira omukono gwo ogw’okungulu n’otuuka ku mukono gwo wansi ku kibegabega kyo ekilala, n’ogolola triceps zo.
  • The Side Lying Hip Stretch: Ku kugolola kuno, galamira ku ludda lwo, fukamira okugulu kwo okwa wansi okusobola okuwanirira, era osika okugulu kwo okw’okungulu okwolekera ekifuba kyo, ogolole ebinywa by’ekisambi.
  • The Side Lying Shoulder Stretch: Kino kizingiramu okugalamira ku ludda lwo ng’omukono gwo ogwa wansi gugoloddwa butereevu ebweru ate ng’omukono gwo ogwa waggulu gutuuka waggulu okusembereza omukono ogwagoloddwa, n’ogolola ebinywa by’ebibegabega byo.
  • The Side Lying Hamstring Stretch: Mu nkyukakyuka eno, ogalamira ku ludda lwo, ng’okugulu kwo okwa wansi kufukamidde okusobola okuwanirira, n’ogaziya n’okusitula okugulu kwo okw’okungulu, n’ogolola emisuwa gyo.

Waakulu obulimba ebyamarga Side Lying Wansi Okugolola?

  • Side Planks: Zino zikola ku binywa by’ebbali bye bimu nga Side Lying Floor Stretch, okutumbula okutebenkera n’okutebenkeza, ekiyinza okulongoosa obulungi bw’okugolola.
  • Enkulungo z’amagulu: Dduyiro ono ayamba okwongera okutambula kw’ekisambi n’okukyukakyuka, ekijjuliza Side Lying Floor Stretch ng’ayongera okutumbula entambula n’okukyukakyuka mu binywa by’ekisambi n’ebisambi.

Ebifaananyi ez'okusobola okutandika Side Lying Wansi Okugolola

  • Side Lying Floor Dduyiro w’okugolola
  • Workout y’okugolola omugongo
  • Dduyiro w’omugongo mu buzito bw’omubiri
  • Dduyiro wa wansi ku mugongo
  • Okugalamira wansi back stretch
  • Dduyiro w’obuzito bw’omubiri olw’obulumi bw’omugongo
  • Side okugalamira emabega okugolola
  • Floor stretch ku binywa by’omugongo
  • Enkola y’okugolola omugongo obuzito bw’omubiri
  • Side Lying Floor Golola okusobola okufuna amaanyi g’omugongo