Dumbbell okugalamira ebweru ebibegabega okukyusakyusa

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Ekicwata ttoowaAbantu bonna abasula nyo.
• Ekinaku eky'olwayo: Teres Minor

Okuva mu Dumbbell okugalamira ebweru ebibegabega okukyusakyusa

Dumbbell Lying External Shoulder Rotation ye dduyiro agenderera okutendeka amaanyi ng’okusinga aganyula ebinywa bya rotator cuff, okutumbula okutebenkera kw’ebibegabega n’okukyukakyuka. Dduyiro ono wa mugaso nnyo eri bannabyamizannyo abeenyigira mu mirimu gy’okusuula oba waggulu, awamu n’abantu ssekinnoomu abawona obuvune ku bibegabega. Nga bayingiza dduyiro ono mu nkola yaabwe ey’okubeera omulamu obulungi, abantu ssekinnoomu basobola okulongoosa enkola y’ebibegabega byabwe okutwalira awamu, okuziyiza obuvune, n’okutumbula omutindo gwabwe mu mizannyo n’emirimu gya buli lunaku.

Okukola : Okukola Okufaayo Dumbbell okugalamira ebweru ebibegabega okukyusakyusa

• Enkokola yo gikuume mu kkoona lya diguli 90 ate omukono gwo ogwa waggulu nga guyimiridde mu dduyiro yenna.
• Situla mpola dumbbell ng’okyusa ekibegabega kyo, ng’otambuza omukono gwo ogw’omu maaso waggulu okutuusa lwe gubeera nga gwesimbye wansi.
• Kwata embeera eno okumala sekondi, kakasa nti okusika omuguwa mu binywa by’ebibegabega byo.
• Wansi mpola mpola dumbbell oddeyo mu kifo we yatandikira okubuna olubuto lwo, okukakasa nti okuuma obuyinza mu ntambula yonna.

Enfatuko Okukola Dumbbell okugalamira ebweru ebibegabega okukyusakyusa

• **Entambula empola era efugibwa:** Dubbell egalamira ebweru w’ebibegabega enzirukanya si ku sipiidi wabula kufuga. Zingulula omukono gwo mpola ku kibegabega, ng’ositula dumbbell waggulu okutuusa ng’omukono gwo ogw’omu maaso gwesimbye wansi. Yimirirako waggulu ku ntambula, olwo wansi dumbbell oddeyo mu kifo we yatandikira. Entambula eno efugibwa ejja kuyamba okukwata obulungi ebinywa ebigendereddwamu.
• **Weewale Okuzingulula ennyo:** Ensobi abantu bangi gye bakola kwe kukyusa omukono ogusukkiridde. Kino kiyinza okussa akazito akateetaagisa ku kinywa ky’ekibegabega era kiyinza okuvaako omuntu okufuna obuvune. Kakasa nti enkokola yo ogikuuma kumpi n’omubiri gwo mu dduyiro yenna era tokyusa mukono gwo kusukka a

Dumbbell okugalamira ebweru ebibegabega okukyusakyusa Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Dumbbell okugalamira ebweru ebibegabega okukyusakyusa?

Yee, abatandisi basobola okukola dduyiro wa Dumbbell lying external shoulder rotation exercise. Wabula kikulu okukozesa obuzito obutono okutandika n’okussa essira ku ffoomu entuufu okwewala obuvune. Era kirungi okuba n’omutendesi w’omuntu oba omukugu mu kukola ffiiti okusooka okulaga entambula eno okukakasa nti ekolebwa bulungi. Bulijjo weebuuze ku musawo w’ebyobulamu nga tonnatandika nkola yonna empya ey’okukola dduyiro.

Wagamba atya akawu emirundi Dumbbell okugalamira ebweru ebibegabega okukyusakyusa?

• Standing Dumbbell External Shoulder Rotation: Mu nkyukakyuka eno, okola dduyiro ng’oyimiridde, ekiyinza okukwata omusingi n’okwongera okutebenkera okutwalira awamu.
• Dumbbell External Shoulder Rotation with Resistance Band: Okwongera resistance band mu dduyiro kiyinza okwongera ku maanyi n’okusomooza ebinywa by’ebibegabega mu ngeri ey’enjawulo.
• Incline Bench Dumbbell External Shoulder Rotation: Okukola enzirukanya ey’ebweru ku incline bench kikyusa enkoona ya dduyiro, ng’otunuulira ebitundu eby’enjawulo eby’ebinywa by’ebibegabega.
• Dumbbell External Shoulder Rotation with Stability Ball: Bw’okola dduyiro ng’ogalamidde ku mupiira ogw’okutebenkera, osobola okuyingiza ebinywa byo eby’omusingi n’ebya wansi, dduyiro n’ofuuka dduyiro ow’omubiri gwonna.

Waakulu obulimba ebyamarga Dumbbell okugalamira ebweru ebibegabega okukyusakyusa?

• Dumbbell Lateral Raises: Lateral raise etunuulira lateral deltoid, ekola wamu n’ebinywa bya rotator cuff mu kiseera ky’okukyusakyusa ebweru, kale okunyweza ebinywa bino awamu kiyinza okulongoosa enkola y’ebibegabega okutwalira awamu n’okuziyiza obuvune.
• Okusika mu maaso: Okusika mu maaso okusinga kutunuulira binywa bya deltoids eby’emabega n’eby’omugongo ogwa waggulu, nga bino bye binywa ebikulu ebiwanirira mu kiseera ky’okukyusakyusa ebibegabega eby’ebweru nga bigalamidde dumbbell, n’olwekyo, okunyweza ebinywa bino kiyinza okutumbula obulungi bw’okukyusakyusa n’okulongoosa ennyimiririra.