Dumbbell Pronated Okukwata Olunyiriri
Empaawo y'ensomero
Omusangwa w'ekifoOsende y’okufuna ky’ogulemu mu mulundi.
EkitunduEkicwata ttoowaAbantu bonna abasula nyo.
Ekinaku eky'olwayoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Ekinaku eky'ennaBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu Dumbbell Pronated Okukwata Olunyiriri
Dumbbell Pronated Grip Row dduyiro azimba amaanyi ng’okusinga atunuulira ebinywa by’omugongo, ebibegabega n’emikono. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bakula, abanoonya okulongoosa amaanyi g’omubiri gwabwe ogwa waggulu n’engeri gye bayimiriramu. Bw’oyingiza dduyiro ono mu nkola yo, osobola okutumbula ennyonyola y’ebinywa, okutumbula okukwatagana obulungi kw’omubiri, n’okusobola okutumbula omutindo gw’emizannyo okutwalira awamu.
Okukola : Okukola Okufaayo Dumbbell Pronated Okukwata Olunyiriri
- Fukamira katono amaviivi go era oleete omubiri gwo mu maaso ng’ofukamira mu kiwato, okukakasa nti omugongo gwo gugoloddwa era kumpi nga gukwatagana ne wansi.
- Kati nga bw’okuuma omubiri nga guyimiridde, ssa omukka era ositule obuuma obuyitibwa dumbbells butereevu ku ludda lw’ekifuba kyo, ng’okuuma enkokola nga ziri kumpi n’omubiri gwo, era ng’okozesa ebinywa by’omugongo okukola amaanyi. Emikono egy’omu maaso tegirina kukola mulimu mulala okuggyako okukwata dumbbell; n’olwekyo togezaako kusika dumbbell waggulu ng’okozesa emikono egy’omu maaso.
- Ku mbeera ey’okukonziba waggulu, nyweza ebinywa by’omugongo era onywerere okumala akaseera katono.
- Oluvannyuma ssa omukka era okendeeze mpola mpola dumbbells okudda mu kifo we zaatandikidde. Ddamu okumala omuwendo ogusemba ogw’okuddiŋŋana.
Enfatuko Okukola Dumbbell Pronated Okukwata Olunyiriri
- Entambula Efugirwa: Ekikulu mu dduyiro ono kwe kutambula mpola, okufugibwa. Bw’oba osika dumbbells waggulu ng’oyolekera ekifuba kyo, kakasa nti osika ebibegabega byo wamu n’oyimirirako akaseera katono nga tonnakka buzito. Weewale okufubutuka mu ntambula oba okukozesa momentum okusitula dumbbells, kuba kino kiyinza okukendeeza ku bulung’amu bwa dduyiro n’okwongera ku bulabe bw’okufuna obuvune.
- Obuzito obutuufu: Kikulu nnyo okulonda obuzito obutuufu ku dduyiro ono. Singa obuzito buzitowa nnyo, oyinza obutasobola kukola dduyiro mu ffoomu entuufu, ate bw’aba muweweevu nnyo, ggwe...
Dumbbell Pronated Okukwata Olunyiriri Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Dumbbell Pronated Okukwata Olunyiriri?
Yee, abatandisi basobola okukola dduyiro wa Dumbbell Pronated Grip Row. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Abatandisi era balina okulowooza ku ky’okufuna obulagirizi okuva eri omutendesi oba omutendesi okukakasa nti dduyiro akola bulungi. Nga bwe kiri ku dduyiro yenna, kikulu okuwuliriza omubiri gwo n’obuteesika nnyo ku sipiidi.
Wagamba atya akawu emirundi Dumbbell Pronated Okukwata Olunyiriri?
- Dumbbell Neutral Grip Row: Mu nkyusa eno, okwata dumbbells ng’engalo zo zitunudde, ng’okwatagana n’emitego egy’omu makkati n’egya wansi, rhomboids, ne lats.
- Incline Bench Dumbbell Row: Ku nkyukakyuka eno, weesigamye ku incline bench okukola olunyiriri, ekissa essira erisinga ku mugongo ogwa waggulu ate nga situleesi ntono ku mugongo ogwa wansi.
- One-Arm Dumbbell Row: Enkyusa eno erimu okukozesa dumbbell emu omulundi gumu, ekikusobozesa okussa essira ku ludda olumu olw’omugongo gwo n’okuyamba okutereeza obutakwatagana bwonna mu binywa.
- Bent Over Dumbbell Row: Enkyukakyuka eno yeetaaga okufukamira mu kiwato ng’omugongo gukuuma nga guwanvuye, ekigenderera lats, rhomboids ne wansi w’omugongo.
Waakulu obulimba ebyamarga Dumbbell Pronated Okukwata Olunyiriri?
- Pull-ups ye dduyiro omulala ow’omugaso ajjuliza Dumbbell Pronated Grip Row, kuba era essira liteekebwa ku binywa by’omugongo n’okutumbula amaanyi g’okukwata, ekintu ekikulu ennyo mu kukuuma enkwata ey’okufukamira mu dduyiro w’okuvuba.
- Ekisembayo, dduyiro wa Seated Cable Row ajjuliza Dumbbell Pronated Grip Row ng’atunuulira ebibinja by’ebinywa bye bimu naye ng’osinziira mu nsonda ey’enjawulo, ekiyinza okuyamba okulaba ng’ebinywa by’omugongo bikula bulungi.
Ebifaananyi ez'okusobola okutandika Dumbbell Pronated Okukwata Olunyiriri
- "Dumbbell Omugongo Dduyiro".
- "Olunyiriri lwa Dumbbell Grip Efukamidde".
- "Okukola dduyiro w'omugongo ne Dumbbells".
- "Dumbbell Row olw'amaanyi g'omugongo".
- "Dduyiro w'omugongo gw'okukwata nga ofukamidde".
- "Dduyiro w'okuvuba mu dumbbell".
- "Okutendekebwa kw'amaanyi n'ennyiriri za Dumbbell".
- "Okukola dduyiro w'omugongo ogwa waggulu nga okozesa Dumbbells".
- "Okuzimba Ebinywa by'omugongo ne Dumbbells".
- "Dduyiro wa Dumbbell mu lunyiriri lw'okukwata".