Squad Zonna Enna Ewanvuye

• Omusangwa w'ekifo: Mmimbi.
• Ekitundu: Omwendo mw'ebikolwa.

Okuva mu Squad Zonna Enna Ewanvuye

All Fours Squad Stretch ye dduyiro ow’amaanyi ng’atunuulira ebisambi, wansi w’omugongo, n’ennyindo ennya, okutumbula okukyukakyuka n’amaanyi mu bitundu bino. Kisaanira abantu ab’emitendera gyonna egy’okubeera omulamu obulungi naddala abo abanoonya okulongoosa entambula yaabwe oba okuwona obuvune obw’omubiri ogwa wansi. Abantu ssekinnoomu bayinza okulonda dduyiro ono okutumbula omutindo gwabwe mu mizannyo, okukendeeza ku bulumi bw’omugongo, oba okumala okussa enkola ey’omugaso ey’okugolola mu nkola yaabwe ey’okubeera omulamu obulungi.

Okukola : Okukola Okufaayo Squad Zonna Enna Ewanvuye

• Kyuusa mpola obuzito bwo okuddayo ng’oyolekera ebisinziiro, ng’emikono gyo gisimbye bulungi ku ttaka, okutuusa ng’amatama go gawummudde ku bigere byo.
• Emikono gyo gikuume nga gigoloddwa mu maaso go, ng’okuuma layini engolokofu okuva ku nsonga z’engalo okutuuka ku ggumba ly’omukira.
• Kwata embeera eno, ng’owulira okugolola mu bisambi byo, ebisambi, n’omugongo ogwa wansi, okumala sekondi 15-30.
• Ddayo mpola mu kifo w’otandikidde, olwo oddemu dduyiro okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Squad Zonna Enna Ewanvuye

• Kuuma Omugongo Nga Mugolokofu: Ensobi etera okukolebwa kwe kuzimba oba okwetooloola omugongo mu kiseera kino eky’okugolola. Omugongo gukuume nga guwanvu ate nga n’omusingi gwo gukwataganye okukuuma omugongo gwo n’okuganyulwa mu dduyiro ono.
• Entambula Efugirwa: Weewale okufubutuka mu ntambula. Mu kifo ky’ekyo, tambula ng’ofuga era mu ngeri entuufu, ng’ogololera okugulu okumu n’omukono ogw’ekikontana omulundi gumu. Entambula eno empola era efugibwa ekakasa nti okozesa ebinywa byo, so si momentum, okukola okugolola.
• Kuuma Essira: Kuuma amaaso go wansi era ng’otunudde mu maaso katono, so si ku ngalo oba ku bigere. Kino kiyamba okukuuma ensingo nga tekwatagana bulungi n’okuziyiza okunyigirizibwa.
• Okussa buli kiseera: Tokwata mukka ng’okola dduyiro. Okussa buli kiseera, wadde okussa kiyamba okutuusa omukka gwa oxygen mu binywa byo era kiyinza n’okukuyamba okukuuma essira n’okukuuma bbalansi.

Squad Zonna Enna Ewanvuye Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Squad Zonna Enna Ewanvuye?

Yee, abatandisi basobola okukola dduyiro wa All Fours Squad Stretch. Dduyiro mwangu nnyo asobola okuyamba okutumbula okukyukakyuka n’okutebenkeza, era ngeri nnungi nnyo ey’okubugumya omubiri nga tonnaba kukola dduyiro. Nga bwe kiri ku dduyiro yenna, kikulu okutandika mpola n’okussa essira ku kukuuma ffoomu entuufu okutangira obuvune. Bw’oba ​​mupya mu dduyiro oba ng’olina ekikweraliikiriza mu by’obulamu, bulijjo kiba kirungi okwebuuza ku musawo oba omukugu mu by’okukola dduyiro okukakasa nti dduyiro akusaanira.

Wagamba atya akawu emirundi Squad Zonna Enna Ewanvuye?

• All Fours Squad Stretch with Twist: Bw’ogolola, kyusakyusa omubiri gwo otuuke ku mukono gumu waggulu ng’oyolekera ekisenge okwongerako okukyusakyusa omugongo.
• All Fours Squad Stretch with Leg Lift: Bw’oba ​​oli mu stretch, situla okugulu okumu okuva ku ttaka ogaziyize emabega wo okusobola okukwata glutes zo n’omugongo ogwa wansi.
• All Fours Squad Stretch with Arm Reach: Golola omukono gumu mu maaso go ng’okuuma okugolola okukwata omubiri gwo ogwa waggulu n’okulongoosa bbalansi.
• All Fours Squad Stretch with Hip Circles: Nga okwata stretch, kola enzirugavu entonotono n’ebisambi byo okwongera okutambula n’okukyukakyuka.

Waakulu obulimba ebyamarga Squad Zonna Enna Ewanvuye?

• Dduyiro wa Bird Dog mulimu mulala ogukwatagana nayo kuba atandikira mu mbeera y’emu ey’abazannyi abana, era anyweza omugongo n’omugongo ogwa wansi, okutumbula okutebenkera n’okutebenkera ebiyinza okulongoosa obulungi bwa All Fours Squad Stretch.
• Dduyiro wa Fire Hydrant era ayamba nnyo ku All Fours Squad Stretch kubanga atunuulira ebinywa bya gluteus n’abawamba ekisambi, okulongoosa entambula y’ekisambi n’okutebenkera, ebikulu ennyo mu kukola All Fours Squad Stretch mu butuufu.