Smith ng’afukamidde ng’akuba ekigwo emabega

• Omusangwa w'ekifo: Ebisenteza.
• Ekitundu: Ekibuga lyekitundu lya Smith.

Okuva mu Smith ng’afukamidde ng’akuba ekigwo emabega

Smith kneeling rear kick dduyiro azimba amaanyi ng’okusinga atunuulira ebinywa bya gluteus ate era akwata n’emisuwa gy’omugongo n’omugongo ogwa wansi. Workout nnungi nnyo eri abaagalana ba fitness ku mitendera gyonna naddala abanoonya okutumbula amaanyi g’omubiri gwabwe ogwa wansi n’okutebenkera. Nga bayingiza dduyiro ono mu nkola yaabwe, abantu ssekinnoomu basobola okulongoosa bbalansi yaabwe, omutindo gw’emizannyo, era n’okubumba omubiri ogwa wansi ogulina langi ennungi.

Okukola : Okukola Okufaayo Smith ng’afukamidde ng’akuba ekigwo emabega

• Teeka emikono gyo ku ttaka mu maaso go okusobola okutebenkera, ng’omugongo gwo gugoloddwa ate ng’omutwe gwo guli mu mbeera ya neutral.
• Sindika ebbaala waggulu ng’ogaziya okugulu kwo okwa ddyo butereevu emabega wo, ng’okozesa ebinywa byo ebya ‘glute’. Kakasa nti entambula zo zifugibwa okwewala okuwuubaala.
• Wansi mpola ekigere kyo kidde wansi mu kifo we watandikira, ng’oziyiza obuzito nga bw’okikola okusobola okusikiriza ebinywa byo obulungi.
• Ddamu dduyiro ono okumala omuwendo gw’okuddamu gw’oyagala, olwo okyuse ku kigere kyo ekya kkono.

Enfatuko Okukola Smith ng’afukamidde ng’akuba ekigwo emabega

• Entambula efugibwa: Bw’oba ​​okola ekigwo, kakasa nti okikola mu ngeri efugibwa. Sindika ekigere kyo emabega n’okudda waggulu, ng’okugulu kwo kufukamidde mu ngeri ya diguli 90. Weewale ensobi eya bulijjo ey’okukuba ebikonde ebiyitiridde oba ku sipiidi, kuba kino kiyinza okuvaako obuvune. Mu kifo ky’ekyo, essira lisse ku kutambula mpola era okufugibwa okusobola okwongera okukwatagana kw’ebinywa.
• Okukwatagana obulungi: Omugongo gukuume nga gugoloddwa ate ng’omutwe gwo gukwatagana n’omugongo gwo mu dduyiro yenna. Ensobi emu etera okukolebwa kwe kukuba omugongo oba okusiba ensingo, ekiyinza okukuleetera okunyigirizibwa oba okulumwa.
• Okwogereza

Smith ng’afukamidde ng’akuba ekigwo emabega Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Smith ng’afukamidde ng’akuba ekigwo emabega?

Yee, abatandisi basobola okukola dduyiro wa Smith ng’afukamidde emabega, naye balina okutandika n’obuzito obutono ate essira balitadde ku ffoomu okutangira obuvune. Bulijjo kirungi okuba n’omutendesi w’omuntu oba omukugu mu kukola dduyiro okukulaga engeri y’okukolamu dduyiro mu butuufu nga tonnaba kugezaako ku bubwo. Nga bwe kiri ku dduyiro yenna, bw’oba ​​owulira obulumi oba obutabeera bulungi, yimirira mangu era weebuuze ku musawo omukugu mu by’obulamu.

Wagamba atya akawu emirundi Smith ng’afukamidde ng’akuba ekigwo emabega?

• Resistance Band Kneeling Rear Kick erimu okukozesa resistance band esibiddwa ku kikondo ekigumu n’enkizi yo, ekisobozesa okuziyiza okutereezebwa n’okukyukakyuka.
• Stability Ball Kneeling Rear Kick erimu okufukamira ku mupiira ogw’okutebenkera ng’okola kick, ekyongera okusoomoozebwa okw’enjawulo eri core yo ne balance.
• Dumbbell Kneeling Rear Kick y’engeri gy’okwata dumbbell emabega w’okugulu ng’okola ekigwo, n’oyongera obuzito n’okuziyiza.
• Bodyweight Kneeling Rear Kick nkyukakyuka nga tewali bikozesebwa bikozesebwa, nga yeesigamye ku buzito bw’omubiri gwo bwokka okusobola okugumira.

Waakulu obulimba ebyamarga Smith ng’afukamidde ng’akuba ekigwo emabega?

• Hip Thrusts: Hip thrusts nayo etunuulidde glutes n’emisuwa gy’omugongo, okufaananako n’okukuba Smith ng’afukamidde emabega. Kyokka dduyiro ono assa nnyo essira ku bitundu by’omubiri ebiyitibwa glutes, ekiyamba okwongera okunyweza n’okutonnya ekibinja ky’ebinywa kino.
• Deadlifts: Deadlifts dduyiro munene nnyo ow’okujjuliza kuba tekoma ku kukola glutes ne hamstrings, wabula era ekwata n’omugongo ogwa wansi ne core. Kino kiyamba okutumbula amaanyi g’omubiri okutwalira awamu n’okutebenkera, okutumbula obulungi bw’okukuba Smith ng’afukamidde emabega.