Thumbnail for the video of exercise: Dumbbell Seated Omukono ogufukamidde Okusitula ku mabbali

Dumbbell Seated Omukono ogufukamidde Okusitula ku mabbali

Empaawo y'ensomero

Omusangwa w'ekifoEndokubiri.
EkitunduEkicwata ttoowaAbantu bonna abasula nyo.
Ekinaku eky'olwayoDeltoid Lateral
Ekinaku eky'ennaDeltoid Anterior, Serratus Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers
AppStore IconGoogle Play Icon

Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Dumbbell Seated Omukono ogufukamidde Okusitula ku mabbali

Dumbbell Seated Bent Arm Lateral Raise dduyiro azimba amaanyi ng’okusinga atunuulira ebitundu by’omubiri ebiyitibwa deltoids, okutumbula okunnyonnyola ebibegabega n’okutumbula amaanyi g’omubiri ogwa waggulu. Dduyiro ono asaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba asobola bulungi okutereezebwa okusinziira ku buzito bwa dumbbells ezikozesebwa. Abantu bandyagadde okussa dduyiro ono mu nkola yaabwe okulongoosa entambula y’ebibegabega byabwe, okutumbula endabika y’omubiri gwabwe, n’okuwagira entambula ezikola mu mirimu gyabwe egya bulijjo.

Okukola : Okukola Okufaayo Dumbbell Seated Omukono ogufukamidde Okusitula ku mabbali

  • Fukamira ebikoona byo mu nkoona ya diguli 90, olwo dumbbells ne zikwatagana ne wansi.
  • Ng’okuuma omugongo nga gugoloddwa ate ng’enkokola zo zifukamidde katono, situla obuzito bugende ku mabbali okutuusa lwe butuuka ku ddaala ly’ebibegabega.
  • Yimirirako katono waggulu ku ntambula okukakasa nti ebinywa bikonziba nnyo.
  • Wansi mpola mpola dumbbells zidde mu kifo we zitandikidde, ng’okuuma okufuga obuzito mu ntambula yonna.

Enfatuko Okukola Dumbbell Seated Omukono ogufukamidde Okusitula ku mabbali

  • Obuzito obusaanidde: Londa obuzito obusomooza naye nga busobola okuddukanyizibwa. Ensobi ya bulijjo okukozesa dumbbells ezizitowa ennyo ekiyinza okuvaako ffoomu etali ntuufu n’obuvune obuyinza okuvaako. Kirungi okutandika n’obuzito obutono n’oyongera mpolampola ng’amaanyi go geeyongera.
  • Entambula efugirwa: Weewale ensobi y’okukola dduyiro mu bwangu. Entambula erina okuba mpola era ng’efugibwa, ng’ositula n’okukka wansi mu dumbbells. Kino kikakasa nti ebinywa byo bikola mu bujjuvu mu dduyiro yenna, ekigifuula ennungi.
  • Range of Motion: Situla dumbbells okutuuka ku buwanvu bw’ebibegabega, ng’okuuma enkokola zo nga zifukamidde katono. Weewale okusitula obuzito waggulu ennyo oba okusiba enkokola kuba kino kiyinza okukuteeka akazito akateetaagisa ku bibegabega byo

Dumbbell Seated Omukono ogufukamidde Okusitula ku mabbali Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Dumbbell Seated Omukono ogufukamidde Okusitula ku mabbali?

Yee, abatandisi basobola ddala okukola dduyiro wa Dumbbell Seated Bent Arm Lateral Raise. Wabula kikulu okutandika n’obuzito obusobola okuddukanyizibwa ate nga tebunyigiriza nnyo binywa. Ffoomu entuufu kikulu nnyo mu dduyiro ono okwewala okufuna obuvune, n’olwekyo abatandisi bayinza okuganyulwa mu kulabirirwa oba okulambika okuva eri omutendesi. Nga bwe kiri ku dduyiro yenna omupya, alina okuyingizibwa mpolampola mu nkola y’okukola dduyiro.

Wagamba atya akawu emirundi Dumbbell Seated Omukono ogufukamidde Okusitula ku mabbali?

  • Dumbbell Seated Straight Arm Lateral Raise: Mu nkyukakyuka eno, okola dduyiro ng’emikono gyo gigoloddwa, ekintu ekisinga okussa essira ku binywa bya deltoid.
  • Dumbbell Incline Bench Lateral Raise: Enkyukakyuka eno ekolebwa ku incline bench, ekyusa enkoona ya dduyiro n’etunuulira ebitundu eby’enjawulo eby’ebinywa by’ebibegabega.
  • Dumbbell Lying Side Lateral Raise: Mu nkyukakyuka eno, ogalamira ku ludda lwo ku ntebe empanvu n’okola lateral raise, ekiyinza okuyamba okwawula ebinywa by’ebibegabega obulungi.
  • Dumbbell Bent Over Lateral Raise: Enkyukakyuka eno ekolebwa nga efukamidde waggulu, nga eno etunuulidde ebinywa by’omugongo eby’emabega n’eby’omugongo ogwa waggulu.

Waakulu obulimba ebyamarga Dumbbell Seated Omukono ogufukamidde Okusitula ku mabbali?

  • Bent-Over Dumbbell Rows: Dduyiro ono essira aliteeka ku binywa by’omugongo naddala latissimus dorsi, ebikola ng’ebinyweza mu kiseera kya Dumbbell Seated Bent Arm Lateral Raise, n’olwekyo erongoosa bbalansi n’okufuga mu kiseera ky’okukola eky’oluvannyuma.
  • Dumbbell Front Raises: Dduyiro ono atunuulira butereevu ebitundu by’omubiri eby’omu maaso (anterior deltoids), okujjuliza Dumbbell Seated Bent Arm Lateral Raise nga akakasa nti ebitundu byonna ebya deltoids bikolebwa kyenkanyi, okutumbula enkula y’ebinywa mu ngeri ey’enjawulo n’okuziyiza obuvune obuyinza okubaawo.

Ebifaananyi ez'okusobola okutandika Dumbbell Seated Omukono ogufukamidde Okusitula ku mabbali

  • Dduyiro w’ebibegabega mu dumbbell
  • Okutudde Omukono ogufukamidde Lateral raise
  • Dumbbell workout ku bibegabega
  • Dduyiro w’okunyweza ebibegabega
  • Dumbbell Lateral okusitula okutudde
  • Okukola dduyiro w’ebibegabega mu Bent Arm
  • Dduyiro wa dumbbell ku mubiri ogwa waggulu
  • Workout ku bibegabega ng’otudde ne Dumbbell
  • Omukono Lateral raise ne Dumbbell
  • Dduyiro w’okutonnya ebibegabega nga okozesa Dumbbell.