Enkokola - Okugaziya - Ebigambo ebiwandiikiddwa
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Okuva mu Enkokola - Okugaziya - Ebigambo ebiwandiikiddwa
Dduyiro wa Elbow-Extension-Articulations dduyiro wa mugaso ng’okusinga essira aliteeka ku kunyweza n’okulongoosa okukyukakyuka kw’ekiwanga ky’enkokola n’ebinywa ebikwatagana nabyo. Kisaanira abantu ssekinnoomu abawona obuvune, bannabyamizannyo abagenderera okutumbula omutindo gwabwe, oba omuntu yenna ayagala okukuuma obulamu bw’ebinywa okutwalira awamu. Abantu bandyagadde okukola dduyiro ono okuziyiza okukaluba kw’ennyondo, okwongera ku bbanga ly’okutambula, n’okutumbula okukola obulungi kw’omukono mu mirimu gya bulijjo.
Okukola : Okukola Okufaayo Enkokola - Okugaziya - Ebigambo ebiwandiikiddwa
- Yimirira oba tuula nga weegolodde era kwata dumbbell mu ngalo ng’engalo zo zitunudde waggulu.
- Omukono gwo ogwa waggulu gukuume nga guyimiridde, nga guli kumpi n’omubiri gwo era nga gwesimbye ku ttaka.
- Golola omukono gwo mpola, ng’ositula dumbbell okutuusa ng’omukono gwo guwanvuye mu bujjuvu era nga gukwatagana n’ettaka.
- Kwata ekifo kino okumala akaseera, ng’owulira okusika omuguwa mu triceps zo.
- Wansi mpola mpola dumbbell oddeyo mu kifo w’otandikidde, ng’ofukamira enkokola yo ku kkoona lya diguli 90. Kino kimaliriza okuddiŋŋana okumu. Nsaba weebuuze ku mukugu mu by’obulamu oba omutendesi alina ebbaluwa okukakasa nti dduyiro ono okola bulungi era nga tolina bulabe.
Enfatuko Okukola Enkokola - Okugaziya - Ebigambo ebiwandiikiddwa
- Entambula ezifugibwa: Weewale entambula ez’amangu oba eziwuuma. Kino tekikoma ku butakola bulungi, naye era kiyinza okuvaako omuntu okufuna obuvune. Mu kifo ky’ekyo, essira lisse ku ntambula ezigenda mpola era ezifugibwa. Golola omukono gwo mu bujjuvu, olwo guzzeeyo mpola mu kifo we watandikira. Kino kijja kukuyamba okuyingiza ebinywa ebituufu n’okuganyulwa mu dduyiro ono.
- Okubuguma: Nga tonnatandika kukola dduyiro yenna, kikulu okubuguma. Kino kiyamba okuteekateeka ebinywa byo n’ennyondo zo okukola emirimu gy’omubiri egijja, ekikendeeza ku bulabe bw’okufuna obuvune. Eddakiika ntono ez’okukola cardio etali ya maanyi, gamba ng’okudduka mu kifo oba okubuuka jacks, ziyinza okumala.
- Kozesa Obuzito Obutuufu: Bw’oba okozesa obuzito oku...
Enkokola - Okugaziya - Ebigambo ebiwandiikiddwa Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Enkokola - Okugaziya - Ebigambo ebiwandiikiddwa?
Yee, abatandisi mazima ddala basobola okukola dduyiro wa Elbow Extension Articulations. Dduyiro ono mwangu nnyo era wa mugaso mu kulongoosa ebanga ly’entambula mu kiwanga ky’enkokola. Wabula kikulu okukikola obulungi okwewala okufuna obuvune. Kirungi okutandika n’obuzito obutono oba obutazitowa n’akatono, ng’ogenda weeyongera mpolampola ng’amaanyi n’okukyukakyuka bitereera. Nga bulijjo, singa wabaawo obuzibu oba obulumi bwonna obubaawo mu dduyiro, busaana okuyimirizibwa amangu ddala era olina okusaba abasawo amagezi.
Wagamba atya akawu emirundi Enkokola - Okugaziya - Ebigambo ebiwandiikiddwa?
- Ensigo y’okugaziya enkokola (elbow extension articulation) kye kikolwa eky’okwongera ku nkoona wakati w’omukono ogw’omu maaso n’omukono ogwa waggulu, mu bukulu okugolola omukono.
- Mu nkola y’okukwatagana (articulation process) emanyiddwa nga elbow extension, omukono ogw’omu maaso gugenda wala okuva ku mukono ogwa waggulu, bwe kityo ne kyongera ku nkoona wakati waabwe.
- Extension articulation of the elbow erimu okutambula nga omukono ogw’omu maaso n’omukono ogwa waggulu byeyongera okwawukana, ne gugolola omukono.
- Enkolagana y’enkokola eyitibwa okugaziya y’enkola omukono mwe gugololwa, ekivaamu enkoona okweyongera wakati w’omukono ogw’omu maaso n’omukono ogwa waggulu.
Waakulu obulimba ebyamarga Enkokola - Okugaziya - Ebigambo ebiwandiikiddwa?
- Push-ups: Push-ups era ekola ebinywa bya tricep n’ebibegabega, ebikulu mu kugaziya enkokola, okutumbula amaanyi g’omubiri ogwa waggulu okutwalira awamu n’obulamu bw’ennyondo z’enkokola.
- Overhead Tricep Extension: Dduyiro ono agenderera nnyo ebinywa by’omugongo, okuyamba mu kukula kw’obuzito bw’ebinywa n’amaanyi okwetoloola ekinywa ky’enkokola, ekiyinza okulongoosa obulungi n’okutambula kw’entambula z’okugaziya enkokola.
Ebifaananyi ez'okusobola okutandika Enkokola - Okugaziya - Ebigambo ebiwandiikiddwa
- Okugaziya enkokola mu buzito bw’omubiri
- Workout ya Triceps awaka
- Dduyiro w’omukono ogwa waggulu
- Obuzito bw’omubiri okugaziwa triceps
- Dduyiro w’okugaziya enkokola
- Workouts z’omukono ogwa waggulu mu buzito bw’omubiri
- Dduyiro w’okunyweza ebitundu by’omubiri ebiyitibwa Triceps
- Workouts z’awaka ez’emikono egya waggulu
- Dduyiro z’okukuba enkokola (elbow articulation exercises).
- Dduyiro w’obuzito bw’omubiri ku triceps.