Thumbnail for the video of exercise: Cable Twisting Okuyimiridde waggulu Olunyiriri

Cable Twisting Okuyimiridde waggulu Olunyiriri

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Omusangwa w'ekifoOsende y’okufuna ky’ogulemu mu mulundi.
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Ekinaku eky'olwayoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Ekinaku eky'ennaBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Obliques, Pectoralis Major Sternal Head
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Okuva mu Cable Twisting Okuyimiridde waggulu Olunyiriri

Dduyiro wa Cable Twisting Standing High Row ye dduyiro ow’enjawulo ng’agenderera ebibinja by’ebinywa ebingi omuli omugongo, ebibegabega n’emikono, n’akuwa dduyiro ow’amaanyi ow’omubiri ogwa waggulu. Dduyiro ono asaanira abatandisi n’abawagizi ba fitness ey’omulembe kuba asobola bulungi okutereezebwa okutuukagana n’amaanyi g’omuntu kinnoomu. Abantu bandyagadde okukola dduyiro ono olw’obulungi bwayo mu kwongera amaanyi g’ebinywa, okulongoosa enyimirira, n’okutumbula entambula ennungi mu bulamu obwa bulijjo.

Okukola : Okukola Okufaayo Cable Twisting Okuyimiridde waggulu Olunyiriri

  • Kwata omukono ng’emikono gyombi, engalo nga zitunudde wansi, era odde emabega ffuuti ntono okuleeta okusika omuguwa ku waya.
  • Yimirira ng’ebigere byo byawukana okutuuka ku bugazi bw’ebibegabega, fukamira katono amaviivi go era omugongo gwo gukuume nga gugoloddwa.
  • Sika omukono ng’ogyolekera ekifuba kyo ng’onyiganyiga omubiri gwo ku ludda olumu, ng’okakasa nti enkokola zo ziri kumpi n’omubiri gwo era n’osika ebibegabega byo wamu.
  • Ddayo mpola mu kifo w’otandikidde era oddemu entambula ku ludda olulala. Kino kimaliriza okuddiŋŋana okumu.

Enfatuko Okukola Cable Twisting Okuyimiridde waggulu Olunyiriri

  • Enkwata Entuufu: Kwata emikono gya waya n’enkwata waggulu era kakasa nti engalo zo zitunudde wansi. Weewale okukwata ennyo kuba kiyinza okunyigiriza engalo n’emikono.
  • Entambula efugibwa: Entambula erina okuba nga efugibwa era nga enywevu. Weewale okusikambula oba okufubutuka mu ntambula kuba kiyinza okuvaako obuvune era tekijja kukwata bulungi binywa by’ogenderera. Tandika ng’osika waya ng’oyolekera ekifuba kyo ekya waggulu, ng’onyiga engalo zo olwo engalo zo zitunule mu mubiri gwo. Oluvannyuma oddeyo mpola mu kifo w’otandikidde.
  • Core Engagement: Kuuma core yo nga ekwatagana mu dduyiro yenna okukuuma obutebenkevu n’okwongera ku bulungibwansi. Weewale okusiba oba okuzimba omugongo kuba kiyinza okukuviirako okulumwa omugongo.
  • Enkola y’okussa: Okussa obulungi kikulu eri omuntu yenna

Cable Twisting Okuyimiridde waggulu Olunyiriri Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Cable Twisting Okuyimiridde waggulu Olunyiriri?

Yee, abatandisi basobola okukola dduyiro wa Cable Twisting Standing High Row. Wabula balina okukakasa nti bakozesa ffoomu n’obukodyo obutuufu okwewala obuvune. Kiyinza okuba eky’omugaso okutandika n’obuzito obutono n’ogenda weeyongera mpolampola ng’amaanyi geeyongera. Bwe kiba kisoboka, okubeera n’omutendesi w’omuntu oba omukugu mu kukola dduyiro mu kusooka okulaga dduyiro ono kiyinza okuyamba ennyo. Nga bwe kiri ku dduyiro yenna omupya, bw’oba ​​owulira obutabeera bulungi oba obulumi ng’ogikola, olina okugikomya amangu ddala n’ofuna amagezi okuva eri omukugu mu by’okukola ffiiti.

Wagamba atya akawu emirundi Cable Twisting Okuyimiridde waggulu Olunyiriri?

  • Resistance Band Twisting High Row: Enkyusa eno ekozesa resistance bands, eziwa ekika kya resistance eky’enjawulo era osobola okukikola awaka oba ng’otambula.
  • Seated Cable Twisting High Row: Enkyukakyuka eno ekolebwa ng’otudde, ekiyinza okuyamba okwawula ebinywa by’omubiri ogwa waggulu n’okuwa obutebenkevu obusingawo eri abo abayinza okulwanagana ne bbalansi.
  • Single-Arm Cable Twisting High Row: Enkyusa eno ekolebwa omukono gumu ku gumu, ekisobozesa okukola emirimu egy’amaanyi ku buli ludda lw’omubiri n’okuyamba okukola ku butakwatagana bwonna mu binywa.
  • Incline Bench Cable Twisting High Row: Enkyukakyuka eno ekolebwa ku incline bench, esobola okuwa enkoona ey’enjawulo n’okusoomoozebwa eri dduyiro, ng’etunuulira ebinywa mu ngeri ey’enjawulo katono.

Waakulu obulimba ebyamarga Cable Twisting Okuyimiridde waggulu Olunyiriri?

  • Standing Cable Pull-Throughs: Dduyiro ono ajjuliza Cable Twisting Standing High Row ng’essira aliteeka ku mugongo ogwa wansi ne glutes, ebyetaagisa okukuuma bbalansi n’obutebenkevu mu kiseera ky’okuvuba, ate nga n’ebinywa ebikulu bikwata.
  • Lat Pulldowns: Okufaananako ne Cable Twisting Standing High Row, dduyiro ono agenderera ebinywa bya lats n’eby’omugongo ogwa waggulu, naye era yeetaaga okusika wansi okusinga okusika okw’okwebungulula, okuwa ekika ky’okunyigirizibwa eky’enjawulo n’okuyamba okulaba ng’ebinywa bikula bulungi.

Ebifaananyi ez'okusobola okutandika Cable Twisting Okuyimiridde waggulu Olunyiriri

  • Dduyiro w’okukyusakyusa waya (cable twist exercise) ku mugongo
  • Okuyimirira waggulu mu layini workout
  • Dduyiro w’okudda emabega mu lunyiriri lwa cable
  • Olunyiriri lwa cable olukyukakyuka
  • Workout y’omugongo mu layini eya waggulu
  • Dduyiro z’ekyuma kya cable ku mugongo
  • Dduyiro w’okukyusakyusa mu lunyiriri oluwanvu
  • Okunyweza omugongo n'ekyuma kya cable
  • Cable workout ku binywa by'omugongo
  • Okuyimirira cable twist okusobola okufuna amaanyi g’omugongo