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Assisted Okuyimirira Okusika waggulu

Empaawo y'ensomero

Omusangwa w'ekifoOsende y’okufuna ky’ogulemu mu mulundi.
EkitunduKakok yapapa obuzi obaakubambezzamu.
Ekinaku eky'olwayoLatissimus Dorsi
Ekinaku eky'ennaBrachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Assisted Okuyimirira Okusika waggulu

Dduyiro wa Assisted Standing Pull-up ye dduyiro azimba amaanyi ng’okusinga atunuulira ebinywa by’omugongo, ebibegabega n’emikono. Dduyiro ono mulungi nnyo eri abatandisi oba abantu ssekinnoomu abayinza obutaba na maanyi ga kusika mu ngeri ey’ekinnansi, kuba kibasobozesa okuzimba amaanyi g’omubiri gwabwe ogwa waggulu mpolampola. Omuntu bw’akola dduyiro ono asobola okulongoosa enkola yaabwe ey’okusika waggulu, okwongera ku binywa by’omubiri ogwa waggulu, n’okutumbula omutindo gw’omubiri okutwalira awamu.

Okukola : Okukola Okufaayo Assisted Okuyimirira Okusika waggulu

  • Yimirira ku pulatifomu okwata emikono waggulu w’omutwe gwo, kakasa nti enkwata yo egazi okusinga obugazi bw’ebibegabega ng’engalo zo zitunudde wala.
  • Vva ku pulatifomu oleke omubiri gwo guwanirike, abs zo zikuume nga zikola ate omubiri gwo nga gugoloddwa.
  • Weesika waggulu ng’osika enkokola zo wansi ng’oyolekera wansi, genda mu maaso n’okutambula okutuusa ng’akalevu kwo kali waggulu w’ebbaala.
  • Wansi omubiri gwo mpola oddeyo mu kifo we watandikira, okukakasa nti ogolola emikono gyo mu bujjuvu nga tonnaddamu kukola dduyiro.

Enfatuko Okukola Assisted Okuyimirira Okusika waggulu

  • Entambula efugirwa: Weesika waggulu mu ngeri efugibwa, yimirirako katono okumala akasekondi waggulu, n’oluvannyuma weekka wansi mpola. Kino kijja kulaba ng’ebinywa byo biba wansi w’okusika omuguwa okumala ekiseera ekituufu. Ensobi eya bulijjo gy’olina okwewala: Toyanguwa kukola dduyiro oba okukozesa amaanyi okwesika waggulu. Kino kiyinza okuvaako ffoomu etali ntuufu era tekijja kukuwa migaso gya dduyiro mu bujjuvu.
  • Okulonda obuzito obutuufu: Londa obuzito obukusobozesa okukola dduyiro ng’olina ffoomu entuufu naye nga bukyasomooza ebinywa byo. Bwe

Assisted Okuyimirira Okusika waggulu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Assisted Okuyimirira Okusika waggulu?

Yee, abatandisi basobola okukola dduyiro wa Assisted Standing Pull-up. Dduyiro ono mu butuufu mulungi nnyo eri abatandisi abakola ku kuzimba amaanyi gaabwe okukkakkana nga bakoze pull-ups ezitayambiddwa. Ekyuma ekiyamba okuyimirira kikusobozesa okukozesa amagulu go okuyamba okusitula obuzito bw’omubiri gwo, ekifuula dduyiro ono okuddukanyizibwa. Amaanyi go bwe gagenda geeyongera, mpolampola osobola okwesigama obutono ku magulu go ate n’osinga okwesigama ku mubiri gwo ogwa waggulu, n’ogenda mu maaso n’okukola okusika buli kiseera. Nga bwe kiri ku dduyiro yenna, kikulu okutandika mpola n’okussa essira ku ffoomu okuziyiza obuvune.

Wagamba atya akawu emirundi Assisted Okuyimirira Okusika waggulu?

  • Inverted Row: Mu kifo ky’okwesika okutuuka ku bbaala, oba osika omubiri gwo okutuuka ku bbaala eteekeddwa mu kiwato, ate ng’ebigere byo bikutte ku ttaka.
  • Negative Pull-ups: Enkyukakyuka eno essira erisinga kulissa ku mutendera gw’okukka wansi ogw’okusika waggulu. Otandika mu kifo eky’okungulu eky’okusika waggulu n’okka wansi mpola, ng’oziyiza essikirizo.
  • Jumping Pull-ups: Mu nkyukakyuka eno, okozesa okubuuka okuyamba okusitula omubiri gwo okutuuka ku bbaala, ekikendeeza ku maanyi ageetaagisa okukola dduyiro.
  • Chair Assisted Pull-ups: Ku nkyukakyuka eno, oteeka entebe wansi w’ebbaala esika okulinnya, ekikuyamba okutuuka ku bbaala n’okukendeeza ku buzito bw’omubiri bw’olina okusitula.

Waakulu obulimba ebyamarga Assisted Okuyimirira Okusika waggulu?

  • Dead Hangs: Ono dduyiro mwangu mw’owanika ku bbaala esika waggulu ng’emikono gyo gigoloddwa mu bujjuvu. Kiyamba okutumbula amaanyi g’okukwata n’okunyweza ebibegabega, ebikulu ennyo mu kukola obulungi Assisted Standing Pull-ups.
  • Ennyiriri ezikyusiddwa: Zino zikola ebinywa bye bimu n’eby’okusika naye nga biva mu nsonda ey’enjawulo, ekiyinza okuyamba okulongoosa amaanyi go okutwalira awamu n’okutebenkera kw’ebinywa, ekifuula Assisted Standing Pull-ups zo okukola obulungi n’obukuumi.

Ebifaananyi ez'okusobola okutandika Assisted Okuyimirira Okusika waggulu

  • Leverage Ekyuma Back Dduyiro
  • Assisted Pull-up Workout nga bayambibwako
  • Dduyiro w’ekyuma ekisika waggulu nga kiyimiridde
  • Okunyweza omugongo n'ekyuma kya Leverage
  • Assisted Okuyimirira Emabega Workout
  • Dduyiro w’Okuyambako Okusika waggulu
  • Ekitabo ky’okusika ekyuma kya Leverage
  • Okuyimirira Pull-up ku binywa by'omugongo
  • Okutendekebwa mu kusika omugongo nga bayambibwako
  • Dduyiro w'ekyuma kya Leverage okusobola okufuna amaanyi g'omugongo