Zingira ku kibegabega okugolola

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Omwendo mw'ebikolwa.

Okuva mu Zingira ku kibegabega okugolola

Dduyiro wa Wrap Around Shoulder Stretch dduyiro wa mugaso eyakolebwa okutumbula okukyukakyuka kw’ebibegabega n’okumalawo okusika omuguwa mu mugongo ogwa waggulu n’ensingo. Kirungi nnyo eri omuntu yenna naddala abo abamala essaawa nnyingi ku mulimu gw’oku mmeeza oba abantu ssekinnoomu abeenyigira mu mizannyo egyetaagisa okutambula ennyo mu bibegabega. Okussa okugolola kuno mu nkola ya buli lunaku kiyinza okuyamba okulongoosa enyimirira, okukendeeza ku bulabe bw’okulumwa ebibegabega, n’okutumbula obulamu bw’omubiri ogwa waggulu okutwalira awamu.

Okukola : Okukola Okufaayo Zingira ku kibegabega okugolola

• Ddira omukono gwo ogwa ddyo ogugolole mu mubiri gwo nga guweza obuwanvu bw’ekifuba, ng’omukono gukuuma nga gugoloddwa.
• Kozesa omukono gwo ogwa kkono okusika mpola omukono ogwa ddyo okusemberera ekifuba kyo okutuusa lw’owulira ng’ekibegabega kyo ekya ddyo kigoloddwa.
• Kwata embeera eno okumala sekondi nga 30, ng’ojjukira okussa ennyo era kyenkanyi mu kiseera kyonna.
• Sumulula era oddemu enkola eno n’omukono gwo ogwa kkono, okukakasa nti enjuyi zombi zifuna okugolola okw’enkanankana.

Enfatuko Okukola Zingira ku kibegabega okugolola

• **Ekifo Ekituufu**: Yimirira oba tuula nga weegolodde ng’ebigere byo byawukanye mu bugazi bw’ebibegabega. Golola omukono ogumu okubuna omubiri gwo ku buwanvu bw’ekifuba era okozese omukono gwo omulala okugukwata mu kifo kyayo. Weewale ensobi eya bulijjo ey’okufukamira oba okwetooloola ebibegabega ng’okola okugolola kuno kuba kiyinza okukuleetera okugolola mu ngeri etasaana era nga kiyinzika okunyigiriza ebinywa.
• **Kwata n’Ossa**: Kwata stretch okumala sekondi 15-30 era ossa mu ngeri eya bulijjo. Ensobi ya bulijjo okukwata omukka mu kiseera ky’okugolola. Kino kiyinza okukuleetera okusika omuguwa okuteetaagisa mu mubiri era tekisobozesa binywa byo kuwummulamu na kugolola bulungi.
• **Don't Overstretch**: Weewale okusika oba okusika omukono gwo ennyo. Okugolola kulina okuwulira obulungi ate ggwe

Zingira ku kibegabega okugolola Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Zingira ku kibegabega okugolola?

Yee, abatandisi basobola ddala okukola dduyiro wa Wrap Around Shoulder Stretch. Y’engeri ennyangu era ennungi ey’okwongera ku kukyukakyuka n’okutambula mu bibegabega. Laba engeri y'okukikola: 1. Yimirira oba tuula nga weegolodde. 2. Golola omukono gumu mu maaso go ng’otuuka ku bibegabega. 3. Tuuka omukono gwo omulala okubuna omubiri gwo era gukozese okusika mpola omukono ogwagoloddwa ng’ogyolekera ekifuba kyo. Olina okuwulira ng’ekibegabega kyo kigoloddwa. 4. Kwata stretch okumala sekondi nga 30. 5. Ddamu okugolola n’omukono omulala. Jjukira nti togolola ku ssa ly’obulumi. Kisaanye okuwulira nga tekinyuma katono, naye nga tekiruma. Bw’oba ​​owulira obulumi bwonna, kendeeza ku maanyi g’okugolola.

Wagamba atya akawu emirundi Zingira ku kibegabega okugolola?

• Enkola ya Behind-the-Head Shoulder Stretch yeetaaga okutuuka ku mukono ogumu waggulu n’ogufukamira wansi emabega w’omutwe gwo, olwo n’okozesa omukono gwo omulala okusika mpola enkokola wansi.
• Okugolola ebibegabega mu mulyango kizingiramu okuyimirira mu mulyango oguggule, n’oteeka emikono gyo ku buwanvu bw’ebibegabega ku buli ludda lwa fuleemu, n’oluvannyuma n’ogalamira mpola mu maaso okugolola ebibegabega.
• Standing Wall Stretch ekolebwa ng’oyimiridde ng’otunudde mu bbugwe, ng’ogolola emikono gyo n’oteeka emikono gyo ku bbugwe, olwo n’ogalamira omubiri gwo mpola mu maaso.
• Overhead Shoulder Stretch kizingiramu okugolola omukono gumu ku mutwe gwo, olwo n’ogufukamira ku nkokola emabega w’omutwe gwo, n’okozesa omukono omulala okusika mpola enkokola wansi.

Waakulu obulimba ebyamarga Zingira ku kibegabega okugolola?

• "Shoulder Rolls" dduyiro omulala ow'okujjuliza kuba ayamba okusumulula ebinywa by'ebibegabega, okwongera omusaayi mu kitundu, n'okuteekateeka ebibegabega okugolola ennyo, okutumbula ebiva mu kugolola ebibegabega mu kuzinga.
• "Arm Circles" eyinza okuba eky'okwongerako ekirungi ku wrap around shoulder stretch kuba zikola ku bibinja by'ebinywa bye bimu, okulongoosa entambula y'ebibegabega n'amaanyi, ekiyinza okufuula wrap around shoulder stretch okukola obulungi.