Embwa y'ebinyonyi

• Omusangwa w'ekifo: Ebisenteza.
• Ekitundu: Omwendo mw'ebikolwa.

Okuva mu Embwa y'ebinyonyi

Dduyiro wa Bird Dog dduyiro azimba amaanyi ng’okusinga atunuulira omusingi, naye era alongoosa okutebenkera, okukwatagana, n’okutebenkeza. Dduyiro ono mulungi nnyo eri abantu ssekinnoomu ab’emitendera gyonna egy’okubeera omulamu obulungi omuli n’abatandisi, kuba asobola bulungi okukyusibwa okutuukagana n’obusobozi bw’omuntu. Abantu bandyagadde okukola dduyiro wa Bird Dog kuba takoma ku kwongera maanyi ga mubiri okutwalira awamu wabula ayamba n’okuziyiza obuvune n’okulongoosa enyimirira.

Okukola : Okukola Okufaayo Embwa y'ebinyonyi

• Okukuuma omugongo gwo nga teguliimu ate ng’otunudde wansi okukuuma layini engolokofu okuva ku mutwe okutuuka ku ggumba ly’omukira, golola omukono gwo ogwa ddyo mu maaso go ate mu kiseera kye kimu n’ogolola okugulu kwo okwa kkono emabega wo.
• Kwata embeera eno okumala sekondi ntono, ng’essira olitadde ku kukuuma bbalansi yo n’okuyingiza ebinywa byo ebikulu.
• Mpola mpola zzaayo omukono gwo ogwa ddyo n’okugulu okwa kkono mu kifo we watandikira.
• Ddamu dduyiro ono ng’okozesa ebitundu by’omubiri eby’enjawulo, ku mulundi guno ogolole omukono gwo ogwa kkono n’okugulu okwa ddyo.

Enfatuko Okukola Embwa y'ebinyonyi

• Kuuma Omugongo Nga Teguliimu: Weewale okukuba omugongo oba okuyingiza ekirevu mu kifuba. Mu kifo ky’ekyo, gezaako okukuuma omugongo gwo nga guli mu mbeera ya neutral mu dduyiro yenna. Kino tekikoma ku kuziyiza kunyigirizibwa mu bulago n’omugongo, wabula kikwata n’ebinywa ebituufu.
• Entambula Empola era Efugibwa: Ensobi etera okukolebwa kwe kufubutuka mu ntambula. Mu kifo ky’ekyo, dduyiro oyo kola mpola era ng’ofuga. Kino kijja kuyamba okukwata obulungi ebinywa n’okukendeeza ku bulabe bw’okufuna obuvune.
• Essira lisse ku Bbalansi: Dduyiro wa Bird Dog yeetaaga okuba ne balance ennungi. Mu kifo ky’okufubutuka okusitula omukono n’okugulu, essira lisse ku kukuuma obutebenkevu n’okutebenkeza. Kino kiyinza okutegeeza nti mu kusooka ositula ebitundu byo bitonotono. Nga bbalansi yo

Embwa y'ebinyonyi Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Embwa y'ebinyonyi?

Yee, abatandisi basobola ddala okukola dduyiro wa Bird Dog. Dduyiro mwangu era mulungi alongoosa okutebenkera, amaanyi g’omusingi, n’okutebenkera nga tekyetaagisa bikozesebwa byonna. Wabula kikulu okulaba nga ffoomu entuufu okwewala obuvune n’okufuna emigaso mingi. Bw’oba ​​mupya mu dduyiro, oyinza okwagala okutandika n’enkyusa erongooseddwa oba okukola dduyiro okumpi ne bbugwe okufuna obuwagizi obw’enjawulo.

Wagamba atya akawu emirundi Embwa y'ebinyonyi?

• Enkyukakyuka ya "Bird Dog with Resistance Band" erimu okuteeka bbandi y'okuziyiza okwetooloola ekigere n'omukono ebigaziyizibwa, okwongera ku ddaala ly'obuzibu.
• Enkyukakyuka ya "Bird Dog Row" erimu okukola embwa y'ekinyonyi ate mu kiseera kye kimu n'okola olunyiriri lw'omukono gumu n'ekintu ekiyitibwa dumbbell, ekyongera amaanyi g'omubiri ogwa waggulu.
• Enkyukakyuka ya "Bird Dog on Stability Ball" yeetaaga okukola dduyiro ng'emikono oba amaviivi go ku mupiira ogw'okutebenkera, okwongera obwetaavu bwa bbalansi n'amaanyi g'omusingi.
• Enkyukakyuka ya "Bird Dog with Elbow to Knee Touch" erimu okukwata ku nkokola y'omukono ogugaziyiziddwa okutuuka ku kugulu kw'ekigere ekigaziyiziddwa wansi w'omubiri, n'ogattako ekintu ekiyitibwa crunch element mu dduyiro.

Waakulu obulimba ebyamarga Embwa y'ebinyonyi?

• Dead Bug: Dduyiro ono okufaananako ne Bird Dog, alimu entambula y’ebitundu by’omubiri ebikontana era ng’essira aliteeka ku musingi. Kiyamba mu kulongoosa okukwatagana, bbalansi, n’okutebenkera, nga bino bye bintu ebikulu mu kukola dduyiro wa Bird Dog.
• Glute Bridges: Glute Bridges zinyweza glutes n’omugongo ogwa wansi, ebyetaagisa okukuuma ekifo ekigulumivu eky’ekigere mu dduyiro wa Bird Dog, bwe kityo, ne kigijjuliza.