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Assisted Parallel Close Grip 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, Levator Scapulae, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
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Okuva mu Assisted Parallel Close Grip Okusika waggulu

Assisted Parallel Close Grip Pull-up dduyiro wa mugaso anyweza n’okutonnya omubiri ogwa waggulu naddala ng’atunuulira ebinywa by’omugongo, ebibegabega n’omukono. Kirungi nnyo eri abatandisi n’abaagalana abakola ffiiti ey’omu makkati, kuba kisobozesa okuziyiza okutereezebwa okusobola okusikiriza emitendera egy’enjawulo egy’okukola ffiiti. Abantu ssekinnoomu bandyagadde okussa dduyiro ono mu nkola yaabwe okutumbula amaanyi g’omubiri ogwa waggulu, okulongoosa ennyonyola y’ebinywa, n’okutumbula omutindo gw’omubiri okutwalira awamu.

Okukola : Okukola Okufaayo Assisted Parallel Close Grip Okusika waggulu

  • Yimirira wansi w’ebbaala, era ogikwate ng’emikono gyo giteekeddwa okuva mu bugazi bw’ebibegabega, ng’engalo zitunudde gy’oli mu kukwata okumpi.
  • Dda ku ttaka oba ku ddaala, osobozesa omubiri gwo okuwanirira mu ddembe ku bbaala, ng’ebigere byo bisala ku bisambi ate amaviivi nga gafukamidde katono.
  • Sika omubiri gwo waggulu ng’oyolekera ebbaala, essira lisse ku kukozesa omugongo gwo ne biceps okusitula ekirevu kyo waggulu w’ebbaala, ng’okuuma enkokola zo nga ziri kumpi n’omubiri gwo.
  • Wansi omubiri gwo gudde wansi mu kifo we watandikira mu ngeri efugibwa, ng’ogololera emikono gyo mu bujjuvu nga tonnaddamu kusika waggulu.

Enfatuko Okukola Assisted Parallel Close Grip Okusika waggulu

  • Engage Your Core: Ensobi endala etera okukolebwa kwe butayingiza core yo mu kiseera ky’okukola dduyiro. Nga tonnatandika kusika, nyweza abs ne glutes. Kino kijja kukuyamba okutebenkeza omubiri gwo n’okuziyiza okuwuubaala oba okutambula mu ngeri eteetaagisa.
  • Kozesa Entambula Efugibwa: Weewale okusikambula oba okukozesa amaanyi okwesika waggulu. Mu kifo ky’ekyo, kozesa enkola egenda mpola era efugirwa. Kino kijja kulaba ng’ebinywa byo bikola omulimu so si momentum. Era kijja kuyamba obutafuna buvune.
  • Full Range of Motion: Kakasa nti okozesa full range of motion - okuva ku mikono egyagoloddwa mu bujjuvu wansi okutuuka ku kalevu waggulu w’ebbaala waggulu. Partial reps ziyinza okuvaako muscle imbalances era tezijja kukuwa

Assisted Parallel Close Grip Okusika waggulu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Assisted Parallel Close Grip Okusika waggulu?

Yee, abatandisi basobola ddala okukola dduyiro wa Assisted Parallel Close Grip Pull-up. Dduyiro ono mu butuufu mulungi nnyo eri abatandisi kubanga abasobozesa okuzimba amaanyi ne bakola mpolampola okutuuka ku kukola pull-ups ezitayambiddwa. Obuyambi buno buyinza okuva ku kyuma, bbandi eziziyiza oba wadde omuntu akola dduyiro. Bw’ogenda weeyongera amaanyi, osobola okukendeeza ku buyambi okutuusa lw’onoosobola okukola dduyiro nga toyambiddwa. Nga bwe kiri ku dduyiro yenna, kikulu okukozesa ffoomu entuufu n’otandika n’obuzito obukunyumira. Bulijjo weebuuze ku mukugu mu kukola dduyiro bw’oba ​​tokakasa ngeri ya kukola dduyiro mu butuufu.

Wagamba atya akawu emirundi Assisted Parallel Close Grip Okusika waggulu?

  • Weighted Assisted Parallel Grip Pull-up erimu okwambala omusipi oba vest okwongera okuziyiza n’okusoomoozebwa mu dduyiro.
  • One-Arm Assisted Parallel Grip Pull-up nkyukakyuka ya mulembe nnyo nga weesika waggulu ng’okozesa omukono gumu gwokka, ate omulala n’oyambibwa.
  • Negative Assisted Parallel Grip Pull-up essira erisinga kulissa ku mutendera ogw’okukka wansi ogw’entambula, gy’okka wansi mpola mpola okwongera ku maanyi g’okukola dduyiro.
  • Assisted Parallel Grip Pull-up with Iso Hold erimu okwekwata waggulu ku ntambula y’okusika waggulu okumala sekondi ntono okwongera okusika omuguwa n’amaanyi g’ebinywa.

Waakulu obulimba ebyamarga Assisted Parallel Close Grip Okusika waggulu?

  • Bicep Curls: Nga onyweza biceps, dduyiro ono atuukiriza Assisted Parallel Close Grip Pull-up kuba yeetaaga amaanyi amangi mu bicep okusitula obuzito bw’omubiri, bwe kityo n’ayongera ku mutindo gw’okusika okutwalira awamu.
  • Inverted Rows: Dduyiro ono era atunuulira ebinywa by’omugongo ne bicep, okufaananako ne Assisted Parallel Close Grip Pull-up, okuyamba okwongera amaanyi n’okugumiikiriza mu bitundu bino, ate nga era alongoosa okufuga n’okutebenkera kw’omubiri, ebikulu ennyo mu kukola pull-ups mu ngeri ennungi.

Ebifaananyi ez'okusobola okutandika Assisted Parallel Close Grip Okusika waggulu

  • Leverage ekyuma emabega dduyiro
  • Assisted okukwata okumpi pull-up
  • Workout ya parallel grip okusika waggulu
  • Okunyweza omugongo n’ekyuma kya leverage
  • Assisted pull-up ku binywa by’omugongo
  • Dduyiro w’omugongo ng’ayambibwako ekyuma
  • Close grip back workout
  • Parallel grip eyambibwako okusika waggulu
  • Enkola ya leverage ekyuma okusika waggulu
  • Okutonnya ebinywa by’omugongo nga tuyambibwako okusika waggulu