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Dumbbell Okuyimirira Alternate Okusitula

Empaawo y'ensomero

Omusangwa w'ekifoEndokubiri.
EkitunduEkicwata ttoowaAbantu bonna abasula nyo.
Ekinaku eky'olwayoDeltoid Anterior
Ekinaku eky'ennaDeltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Dumbbell Okuyimirira Alternate Okusitula

Dumbbell Standing Alternate Raise dduyiro mulungi okusinga atunuulira n’okunyweza ebinywa by’ebibegabega naddala eby’omu maaso n’eby’ebbali eby’omugongo ate ng’akwata n’omugongo ogwa waggulu n’emikono. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku ba waggulu, kuba esobola bulungi okukyusibwa ng’otereeza obuzito bwa dumbbells ezikozesebwa. Abantu bayinza okusalawo okussa dduyiro ono mu nkola yaabwe kubanga takoma ku kwongera ku ntegeeza n’amaanyi g’ebibegabega, wabula n’okulongoosa okutwalira awamu okutebenkera kw’omubiri ogwa waggulu n’okuyimirira.

Okukola : Okukola Okufaayo Dumbbell Okuyimirira Alternate Okusitula

  • Ng’okuuma omubiri gwo nga guyimiridde, situla dumbbell emu mu maaso g’omubiri gwo ng’ofukamira katono enkokola yo n’okukuuma engalo yo ng’etunudde wansi. Omukono gwo gulina okuba waggulu katono okusinga okukwatagana n’ettaka.
  • Kwata ekifo eky’okungulu okumala akaseera katono, olwo mpola mpola wansi dumbbell odde wansi mu kifo w’otandikidde.
  • Ddamu entambula y’emu n’omukono gwo omulala, ku mulundi guno ositula dumbbell endala.
  • Weeyongere okukyukakyuka wakati w’emikono gyombi olw’omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Dumbbell Okuyimirira Alternate Okusitula

  • **Controlled Movement**: Situla dumbbells okutuuka ku buwanvu bw’ebibegabega kimu ku kimu mu ngeri efugibwa. Weewale okuwuuba obuzito oba okukozesa amaanyi okubusitula kuba kino kiyinza okuvaako ebinywa okunyigirizibwa. Wansi obuzito budde wansi mpola mpola, ng’oziyiza okusika kw’amaanyi ag’ekisikirize. Entambula eno empola ejja kukwata ebinywa byo mu ngeri ennungi.
  • **Okulonda obuzito obutuufu**: Londa obuzito obukusobozesa okukola dduyiro ne ffoomu entuufu for the full set of reps. Bw’oba ​​tosobola kukuuma ffoomu, oba bw’oba ​​olina okukozesa ‘momentum’ okusitula obuzito, buzitowa nnyo.
  • **Weewale Okusiba Ebikoona**: Bw’oba ​​ositula dumbbells, kuuma ng’ofukamidde katono mu nkokola zo okwewala okuzinyiga. Togaziya mu bujjuvu

Dumbbell Okuyimirira Alternate Okusitula Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Dumbbell Okuyimirira Alternate Okusitula?

Yee, abatandisi basobola okukola dduyiro wa Dumbbell Standing Alternate Raise. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okwewala obuvune. Bwe beeyongera amaanyi era nga beeyagaza mu dduyiro, basobola okwongera ku buzito mpolampola. Era kirungi okunoonya obulagirizi okuva eri omutendesi wa fitness okukakasa nti dduyiro akolebwa mu butuufu.

Wagamba atya akawu emirundi Dumbbell Okuyimirira Alternate Okusitula?

  • Dumbbell Front Raise: Oyimirira ng’olina dumbbell mu buli mukono mu buwanvu bw’omukono, olwo n’ositula obuzito obuli mu maaso okutuusa ng’emikono gyo gikwatagana ne wansi.
  • Dumbbell Seated Alternate Raise: Enkyukakyuka eno ekolebwa ng’otudde, ekiyinza okuyamba okwawula ebinywa by’ebibegabega n’okukendeeza ku busobozi bw’okukozesa amaanyi g’omubiri okusitula obuzito.
  • Dumbbell Incline Alternate Raise: Kino kikolebwa ku katebe akaserengese, ng’omusitula agalamidde nga atunudde wansi, era atunuulira nnyo emabega w’ebibegabega okusinga enkyukakyuka y’okuyimirira.
  • Dumbbell Bent-Over Raise: Mu nkyukakyuka eno, ofukamira mu kiwato ng’olina dumbbell mu buli mukono, olwo n’ositula obuzito okutuuka ku mabbali, ng’otunuulira deltoids z’emabega.

Waakulu obulimba ebyamarga Dumbbell Okuyimirira Alternate Okusitula?

  • Lateral Raises: Okufaananako ne Dumbbell Standing Alternate Raise, dduyiro ono essira aliteeka ku mutwe ogw’omu makkati ogw’ebitundu ebiyitibwa deltoids, naye era akola n’ekinywa kya supraspinatus, ekiyamba mu kunyweza okutwalira awamu n’amaanyi g’ekiwanga ky’ekibegabega.
  • Upright Rows: Dduyiro ono atuukiriza Dumbbell Standing Alternate Raise kuba era atunuulira deltoids, naye okugatta ku ekyo, akola trapezius ne biceps, bwe kityo n’ayongera amaanyi g’ekibegabega okutwalira awamu n’omukono ogwa waggulu.

Ebifaananyi ez'okusobola okutandika Dumbbell Okuyimirira Alternate Okusitula

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  • Dduyiro w’okuzimba ebibegabega nga okozesa dumbbells