Thumbnail for the video of exercise: Side Okugalamira Clam

Side Okugalamira Clam

Empaawo y'ensomero

Omusangwa w'ekifoEbisenteza.
EkitunduOmwendo mw'ebikolwa.
Ekinaku eky'olwayoGluteus Medius
Ekinaku eky'ennaTensor Fasciae Latae
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Side Okugalamira Clam

Side Lying Clam dduyiro wa mugaso okusinga anyweza ekinywa ekiyitibwa gluteus medius, ekinywa ekikulu ennyo mu kunyweza ekisambi n’amaanyi g’omubiri ogwa wansi. Kirungi nnyo eri bannabyamizannyo, abawagizi ba fitness, n’abantu ssekinnoomu abakola obujjanjabi bw’omubiri oba abawona obuvune obw’omubiri ogwa wansi. Dduyiro ono bw’ossa mu nkola yo kiyinza okulongoosa bbalansi, okutumbula omutindo mu mirimu emirala egy’omubiri, n’okuyamba mu kuziyiza obuvune nga kitumbula ebisambi ebinywevu era ebinywevu.

Okukola : Okukola Okufaayo Side Okugalamira Clam

  • Fukamira amaviivi go mu ngeri ya diguli 90, ng’ebigere byo bikuume nga bikwatagana.
  • Situla mpola okugulu kwo okw’okungulu waggulu nga bw’osobola nga totambuza kisambi oba okuleka okugulu kwo okwa wansi okuva wansi, ng’okoppa okugguka kw’ekiwujjo.
  • Kwata ekifo kino okumala akaseera, okakasa nti core yo ekwatagana ate nga n’ebisambi byo bikyaliwo.
  • Wansi mpola okugulu kwo okutuuka mu kifo w’otandikidde, ng’omaliriza okuddiŋŋana omulundi gumu ku dduyiro wa Side Lying Clam.

Enfatuko Okukola Side Okugalamira Clam

  • **Entambula efugirwa**: Weewale okufubutuka mu ntambula. Bw’oggulawo n’oggalawo amagulu go, kulina okuba ng’otambula mpola era ng’ofugibwa. Kino kijja kukuyamba okukakasa nti okozesa ebinywa byo, okusinga okukozesa amaanyi, okukola dduyiro.
  • **Weewale Okukyusa ekisambi**: Ensobi endala etera okukolebwa kwe kuvulumula ekisambi emabega ng’ositula okugulu. Okwewala kino, ebigere byo bikuume nga bikwatagana mu dduyiro yenna era kakasa nti ekisambi kyo ekya waggulu tekidda mabega.
  • **Mindful Muscle Engagement**: Essira lisse ku binywa by’ogezaako okukola, nga kino kye gluteus medius mu mbeera eno

Side Okugalamira Clam Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Side Okugalamira Clam?

Yee, abatandisi basobola ddala okukola dduyiro wa Side Lying Clam. Dduyiro mwangu era akola bulungi ng’atunuulira ebinywa bya gluteus medius ne minimus. Laba engeri y'okukikola: 1. Gaala ku ludda lwo ng’ebisambi n’amaviivi bifukamidde mu ngeri ya diguli 90. Amagulu go galina okuba nga gatumbiddwa ate omutwe gubeere ku mukono gwo. 2. Okukuuma ebigere nga bikwatagana, situla okugulu kwo okwa waggulu nga bw’osobola nga totambuza bisambi. Kakasa nti okugulu kwo okulala kukyakwata wansi. 3. Yimirirako katono, olwo oddeyo okugulu kwo okwa waggulu mu kifo we watandikidde nga tokuleka kukwata ku kugulu okwa wansi. Jjukira okutandika mpola era essira olitadde ku ffoomu okusinga sipiidi. Bw’oba ​​owulira obulumi bwonna, dduyiro okomye.

Wagamba atya akawu emirundi Side Okugalamira Clam?

  • The Elevated Side Lying Clam: Mu nkyusa eno, okugulu okwa wansi kusitulwa okuva wansi, ekyongera okusoomoozebwa ku binywa byo ebya core ne glute nga bw’okuuma bbalansi.
  • The Side Lying Clam with Hip Extension: Enkyukakyuka eno erimu okugaziya ekigere eky’okungulu butereevu oluvannyuma lw’okukisitula, okukola si ku glutes zokka wabula n’ebinywa by’ekisambi n’ebinywa by’ekisambi.
  • The Side Lying Clam with Ankle Weight: Bw’osiba obuzito bw’enkizi ku kigere ekikola, osobola okwongera ku buziyiza n’okufuula dduyiro okusoomoozebwa.
  • The Side Lying Clam with a Pilates Ball: Enkyukakyuka eno erimu okuteeka akapiira akatono aka Pilates wakati w’amaviivi go, g’osika ng’ositula okugulu kwo okw’okungulu, n’oyongerako ekintu ekirala eky’ekisambi eky’omunda

Waakulu obulimba ebyamarga Side Okugalamira Clam?

  • Fire Hydrants ye dduyiro omulala omutuufu ajjuliza Side Lying Clam kubanga zikwata ku hip abductors ne external rotators, ebibinja by’ebinywa ebifaanagana ebikolebwa mu kiseera kya Side Lying Clam, n’olwekyo okutumbula okutambula kw’ekisambi okutwalira awamu n’okutebenkera.
  • Donkey Kicks zikolagana ne Side Lying Clam nga bwe zissa essira ku glutes n’ebinywa by’omugongo ogwa wansi, okutumbula enyimirira ennungi n’okukwatagana, ekiyinza okutumbula obulungi bwa dduyiro wa Side Lying Clam nga bakakasa ffoomu n’obukodyo obutuufu.

Ebifaananyi ez'okusobola okutandika Side Okugalamira Clam

  • Side Lying Dduyiro wa Clamshell
  • Dduyiro w’ekisambi mu buzito bw’omubiri
  • Workouts ezinyweza ekisambi
  • Dduyiro w’okugalamira ku mabbali ku bisambi
  • Entambula ya clamshell ku binywa by’ekisambi
  • Dduyiro w’obuzito bw’omubiri okusobola okufuna amaanyi g’ekisambi
  • Side Lying Clam okukola dduyiro
  • Dduyiro w’ekisambi (clamshell hip exercise).
  • Okutendekebwa mu kisambi mu buzito bw’omubiri
  • Side Lying Clamshell okukola dduyiro w'ekisambi