Ebintu ebikuba ebirevu

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Ekinaku eky'enna: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Okuva mu Ebintu ebikuba ebirevu

Chin-ups dduyiro akola nnyo mu mubiri ogwa waggulu ng’okusinga atunuulira ebinywa by’omugongo, biceps, n’emikono egy’omu maaso, ng’awa emigaso ng’okulongoosa enyimirira, amaanyi, n’okunnyonnyola ebinywa. Dduyiro ono asaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku ba waggulu, kuba asobola okukyusibwa okutuukagana n’obusobozi bw’omuntu. Abantu bandyagadde okukola chin-ups kubanga zeetaaga ebyuma ebitono, zisobola okukolebwa kumpi wonna, era ziwa workout enzijuvu eri omubiri ogwa waggulu, okutumbula amaanyi g’omubiri okutwalira awamu n’okukola obulungi emirimu.

Okukola : Okukola Okufaayo Ebintu ebikuba ebirevu

• Sika omubiri gwo waggulu ng’oyolekera ebbaala ng’ofukamira ebikoona byo n’okozesa amaanyi g’omubiri gwo ogwa waggulu, ng’omugongo gwo gugoloddwa ate ng’omusingi gwo gukwatagana.
• Weeyongere okwesika waggulu okutuusa ng’akalevu kwo kakwatagana n’ebbaala oba waggulu w’ebbaala, ng’okakasa nti towuubaala oba okukozesa amaanyi okwesitula.
• Kwata ekifo kino waggulu okumala akaseera nga tonnassa wansi mpola omubiri gwo okudda wansi mu kifo we watandikira, ng’ogololera emikono gyo mu bujjuvu.
• Ddamu enkola eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti entambula zo zifugibwa era nga zinywevu mu dduyiro yenna.

Enfatuko Okukola Ebintu ebikuba ebirevu

• Enkwata Entuufu: Ensobi etera okukolebwa kwe kukozesa enkwata etali ntuufu. Ku chin-ups, engalo zo zirina okuba nga zitunudde gy’oli so si kugazi okusinga obugazi bw’ebibegabega nga zaawukana. Enkwata eno ekwata ku biceps okusinga enkwata egazi.
• Entambula efugirwa: Weewale okuwuuba omubiri gwo oba okukozesa amaanyi okwesika waggulu. Eno nsobi ya bulijjo eyinza okuvaako obuvune era tekola bulungi binywa bye bigendererwa. Mu kifo ky’ekyo, essira lisse ku kwesika waggulu mu ntambula efugibwa mpola, era wekka wansi mpola nga bwe kiri.
• Full Range of Motion: Okusobola okufuna ekisingawo mu chin-ups, kikulu okukozesa full range of motion. Kino kitegeeza okutandika n’emikono gyo nga giwanvuye mu bujjuvu wansi n’okwesika waggulu okutuuka ku kalevu

Ebintu ebikuba ebirevu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Ebintu ebikuba ebirevu?

Yee, abatandisi basobola okukola ‘chin-ups’, naye kiyinza okuba ekizibu kubanga kyetaagisa amaanyi agawera ku mubiri ogwa waggulu. Kikulu okutandika mpola era mpolampola okwongera ku muwendo gw’okuddiŋŋana ng’amaanyi geeyongera. Abatandisi era basobola okukozesa ebikozesebwa ebiyamba nga resistance bands oba assisted pull-up machines okubayamba okukola dduyiro mu butuufu era nga tebalina bulabe. Nga bwe kiri ku dduyiro yenna omupya, bulijjo kiba kirungi okwebuuza ku mukugu mu kukola ffiiti okukakasa nti ffoomu entuufu n’okuziyiza obuvune.

Wagamba atya akawu emirundi Ebintu ebikuba ebirevu?

• Underhand Chin-Up era emanyiddwa nga Reverse Grip Chin-Up, etunuulira butereevu ebitundu by’omubiri ebiyitibwa biceps ng’ekozesa ekyuma ekikwata wansi.
• One-Arm Chin-Up nkyukakyuka esinga okusoomoozebwa erimu okwesika waggulu ng’okozesa omukono gumu gwokka, okukwata ebinywa by’omugongo, ebibegabega n’emikono.
• Weighted Chin-Up y’enkyukakyuka endala esoomooza erimu okusiba obuzito ku mubiri okwongera okuziyiza, okwongera ku maanyi ga dduyiro.
• L-Sit Chin-Up erimu okusitula amagulu nga gakwatagana n’ettaka ng’okola chin-up, okukwata ebinywa by’olubuto ng’oggyeeko ebinywa by’omugongo n’omukono.

Waakulu obulimba ebyamarga Ebintu ebikuba ebirevu?

• Deadlifts ye dduyiro omulala omulungi ennyo okugatta n’okusitula ekirevu, kuba enyweza omugongo ogwa wansi n’omusingi, ebikulu ennyo mu kukuuma ffoomu entuufu n’okutebenkera mu kiseera ky’okusitula ekirevu.
• Bicep curls era esobola okutumbula emigaso gy’okusitula ekirevu, kuba zitunuulira ekibinja ky’ebinywa ebisookerwako kye kimu (biceps) naye mu ngeri ey’enjawulo, ekiyamba okutumbula amaanyi g’emikono okutwalira awamu n’okugumiikiriza.