Enkokola Nyiga waggulu
Empaawo y'ensomero
Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu Enkokola Nyiga waggulu
Elbow Push Up dduyiro asoomooza mu mubiri ogwa waggulu ng’atunuulira ekifuba, ebibegabega n’emikono, ate ng’akwata n’omusingi. Kituukira ddala ku baagalana ba fitness ku mitendera gyonna naddala abaagala okutumbula amaanyi g’omubiri ogwa waggulu n’okutebenkera. Bw’oyingiza dduyiro ono mu nkola yo, osobola okwongera ku binywa byo, okwongera okugumiikiriza omubiri gwo, n’okulongoosa omubiri gwo okutwalira awamu.
Okukola : Okukola Okufaayo Enkokola Nyiga waggulu
- Weesika waggulu okuva wansi ng’okozesa emikono gyo n’amaanyi g’omubiri ogwa waggulu, omubiri gwo gukuume nga mugolokofu era nga mukakanyavu, okufaananako n’embeera y’okutandika okusika waggulu ey’ekinnansi.
- Kati, wansi omubiri gwo gudde wansi wansi, naye ku mulundi guno, mu kifo ky’ekifuba kyo okukwata wansi, enkokola zo zirina okusooka okukwata wansi.
- Ddamu omubiri gwo gudde waggulu ng’okozesa emikono gyo, naye ku mulundi guno, kakasa nti enkokola zo zisembayo wansi.
- Ddamu entambula zino okumala omuwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti omubiri gwo gukaluba era nga gufuga mu dduyiro yenna.
Enfatuko Okukola Enkokola Nyiga waggulu
- Core Engagement: Kikulu nnyo okuyingiza core yo mu dduyiro yenna. Kino kitegeeza okunyweza ebinywa by’olubuto ekiyamba okukuuma layini y’omubiri engolokofu okuva ku mutwe okutuuka ku bigere. Ensobi etera okukolebwa kwe kuleka ebisambi okugwa oba okusitula ekiyinza okuvaako okulumwa omugongo ogwa wansi ne kikendeeza ku bulung’amu bwa dduyiro.
- Entambula Efugirwa: Weewale okufubutuka mu ntambula. Wabula wansi omubiri gwo mpola era mu ngeri efugibwa, olwo oddeyo waggulu n’amaanyi. Kino kijja kulaba ng’ebinywa byo bikola mu bujjuvu mu dduyiro yenna era kikendeeze ku bulabe bw’okufuna obuvune.
- Full Range of Motion: Okufuna ebisingawo mu nkokola push up
Enkokola Nyiga waggulu Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Enkokola Nyiga waggulu?
Yee, abatandisi basobola okukola dduyiro wa Elbow Push Up, naye kiyinza okusoomoozebwa katono kuba kyetaagisa amaanyi amalungi ag’omubiri ogwa waggulu. Kikulu okutandika mpola n’okussa essira ku kukuuma ffoomu entuufu okutangira obuvune. Bwe kiba kizibu nnyo, waliwo enkyukakyuka n’enjawulo ennyangu mu push-ups eziyinza okuyamba abatandisi okuzimba amaanyi gaabwe.
Wagamba atya akawu emirundi Enkokola Nyiga waggulu?
- Wide Grip Push-up: Enkyukakyuka eno yeetaaga okuteeka emikono gyo nga gyawukana okusinga obugazi bw’ebibegabega, ng’essira osinga kulissa ku binywa by’ekifuba.
- Spiderman Push-up: Enkyukakyuka eno erimu okuleeta okugulu kwo ku nkokola yo mu buli rep, ekyongera okukola workout mu lubuto ne oblique ku standard push-up.
- Pike Push-up: Enkyukakyuka eno yeetaaga okukuuma ebisambi byo waggulu, nga bifaanana nga pike position, etunuulidde ebibegabega byo n’omugongo ogwa waggulu.
- Decline Push-up: Enkyukakyuka eno erimu okuteeka ebigere byo ku kifo ekigulumivu, ekyongera okukaluubirirwa n’okutunuulira ekifuba kyo ekya waggulu n’ebibegabega.
Waakulu obulimba ebyamarga Enkokola Nyiga waggulu?
- Plank: Dduyiro w’embaawo, nga Elbow Push-ups, akwata omusingi n’omubiri ogwa waggulu naddala emikono n’ebibegabega. Zijjuliza Elbow Push-ups nga ziwa static hold ekiyinza okuyamba okwongera amaanyi n’okugumiikiriza mu bitundu bino.
- Diamond Push-ups: Push-ups zino okufaananako Elbow Push-ups zissa essira ku triceps ne kifuba, naye era zikwata ebibegabega n’omugongo. Zijjuliza Elbow Push-ups nga ziwa enkyukakyuka esomooza ebinywa bino mu ngeri ey’enjawulo katono, okutumbula enkula y’ebinywa mu ngeri ey’enjawulo.
Ebifaananyi ez'okusobola okutandika Enkokola Nyiga waggulu
- Workout y'okusika enkokola waggulu
- Dduyiro w'obuzito bw'omubiri mu kiwato
- Okutendekebwa mu kusika enkokola waggulu
- Dduyiro w’okutonnya ekiwato
- Workout y'ekiwato mu buzito bw'omubiri
- Elbow Push Ups okusobola okufuna amaanyi ga Core
- Dduyiro w'awaka ku kiwato
- Enkola ya Elbow Push Up
- Tewali Byuma Dduyiro Mu kiwato
- Dduyiro Omulungi ow'okugonza ekiwato