Squad Zonna Enna Ewanvuye

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

Okuva mu Squad Zonna Enna Ewanvuye

Dduyiro wa All Fours Squad Stretch dduyiro wa mugaso ng’atunuulira ebisambi, ebisambi n’ebinywa ebiyitibwa glutes, okuyamba okutumbula okukyukakyuka n’okukendeeza ku kunywezebwa kw’ebinywa. Kirungi nnyo eri bannabyamizannyo, abaagazi ba fitness, oba omuntu yenna anoonya okulongoosa entambula y’omubiri ogwa wansi n’okuziyiza obuvune. Okussa okugolola kuno mu nkola yo kiyinza okutumbula enyimirira ennungi, okulongoosa omutindo mu mirimu egy’enjawulo, n’okuyamba mu kudda engulu kw’ebinywa okutwalira awamu.

Okukola : Okukola Okufaayo Squad Zonna Enna Ewanvuye

• Sika mpola ebisambi byo emabega ng’oyolekera ebisinziiro, ng’emikono gyo gikuume mu mbeera y’emu ate ng’omugongo gwo gugoloddwa.
• Kwata embeera eno okumala sekondi nga 30, ng’owulira ng’omugongo gwo ogwa wansi n’ebisambi biwanvuye.
• Ddayo mu mbeera gy’otandikidde ng’osika omubiri gwo mu maaso, ng’ozzaayo ebisambi byo waggulu w’amaviivi go.
• Ddamu dduyiro ono okumala omugatte gw’emirundi 5 ku 10, ng’okakasa nti okuuma ffoomu entuufu mu kiseera kyonna.

Enfatuko Okukola Squad Zonna Enna Ewanvuye

• **Entambula efugirwa:** Tambula mpola era ng'ofuga. All Fours Quad Stretch yeetaaga okusika ekigere kimu ng’ogenda mu bisambi ng’okuuma bbalansi. Okufubutuka okuyita mu ntambula eno oba okukozesa entambula eziwuuma kiyinza okuvaako obuvune. Kakasa nti entambula zo zikuuma mpola era nga zifugibwa.
• **Obukodyo bw'okussa:** Okussa kyetaagisa nnyo mu dduyiro yenna. Fuuwa omukka nga bw’osika ekigere kyo ng’ogenda mu bisambi, era fulumya omukka nga bw’okisumulula. Kino kijja kukuyamba okukuuma obuyinza n’okuganyulwa ennyo mu kugolola.
• **Weewale Okugolola ennyo:** Ekigendererwa kya All Fours Quad Stretch kwe kuwulira ng’ogoloddwa mpola mu bitundu byo ebina

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 ono mwangu ate nga mugonvu, ekigifuula asaanira abantu ab’emitendera gyonna egy’okubeera omulamu obulungi. Wabula kikulu abatandisi okukikola mpola n’obwegendereza okwewala obuvune. Era kya mugaso okuba n’omutendesi wa fitness oba omuntu alina obumanyirivu okukulungamya mu dduyiro mu kusooka okukakasa nti okikola bulungi.

Wagamba atya akawu emirundi Squad Zonna Enna Ewanvuye?

• All Fours Squad Stretch with a Twist nkyukakyuka mw’okyusakyusa omubiri gwo n’otuuka ku mukono gumu wansi w’omubiri gwo, ekiyamba okwongera okutambula kw’omugongo gw’ekifuba.
• All Fours Squad Stretch ng’erina Cat-Camel Variation erimu entambula y’okusiba n’okuzitooloola omugongo, ekitumbula okukyukakyuka mu mugongo.
• All Fours Squad Stretch with Hip Circles erimu okukola entambula ezeetooloovu n’ebisambi byo, ekiyamba okusumulula ennyondo z’ekisambi n’okwongera okukyukakyuka.
• All Fours Squad Stretch with a Leg Lift mulimu okusitula okugulu okumu omulundi gumu, ekinyweza ebinywa by’omubiri (glutes) n’omugongo ogwa wansi.

Waakulu obulimba ebyamarga Squad Zonna Enna Ewanvuye?

• Pigeon Pose ye dduyiro omulala akwatagana nayo, ayongera okuwanvuwa mu bitundu by’ekisambi n’ebinywa ebiyitibwa glutes, ebitundu nabyo ebitunuuliddwa mu All Fours Quad Stretch, bwe kityo n’ayongera okukyukakyuka okutwalira awamu mu mubiri ogwa wansi.
• The Child’s Pose etuukiriza All Fours Quad Stretch ng’ewa okugolola okugonvu okutuuka ku mugongo ogwa wansi n’ebisambi, ebitundu ebikwatibwako era ebiyinza okunyigirizibwa mu kiseera ky’okugolola kwa Quad, ekigifuula dduyiro omulungi ow’okunyogoza.