Ennyiriri ezikyusiddwa wansi w’Emmeeza

• 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: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior

Okuva mu Ennyiriri ezikyusiddwa wansi w’Emmeeza

Dduyiro wa Inverted Row wansi w’Emmeeza mulimu gwa kutendekebwa mu maanyi ogusinga kutunuulira binywa mu mugongo gwo, emikono gyo, n’omusingi gwo. Kirungi nnyo eri abantu ssekinnoomu ku mitendera gyonna egy’okubeera omulamu obulungi naddala abo abanoonya okulongoosa amaanyi g’omubiri gwabwe ogwa waggulu n’enyimirira yaabwe. Abantu bandyagadde okwenyigira mu dduyiro ono kuba takoma ku kwongera ku ddoboozi ly’ebinywa n’okunnyonnyola, wabula n’okutumbula okukwatagana obulungi kw’omubiri n’okukola obulungi emirimu.

Okukola : Okukola Okufaayo Ennyiriri ezikyusiddwa wansi w’Emmeeza

• Yimirira ng’otunudde mu mmeeza, olwo ofukamira mu kiwato kyo okwata ku mabbali g’emmeeza n’emikono gyombi ng’engalo zitunudde gy’oli.
• Tambula ebigere byo mu maaso, oleke omubiri gwo okwesigamira emabega okutuusa lw’oba ​​okwata obuzito bwo ng’emikono gyo gigoloddwa mu bujjuvu. Omubiri gwo gulina okuba mu layini engolokofu okuva ku mutwe okutuuka ku bigere.
• Sika ekifuba kyo okutuuka ku mmeeza ng’ofukamira ebikoona n’okusika ebibegabega byo wamu. Kakasa nti omubiri gwo gukuuma nga gugoloddwa ate nga n’omusingi gwo gukwataganye.
• Wekka wansi oddeyo mu kifo w’otandikidde mu ngeri efugibwa, ng’oddamu okugolola emikono gyo mu bujjuvu. Kino kimaliriza okuddiŋŋana okumu. Ddamu dduyiro ku muwendo gw’oyagala ogwa sets ne reps.

Enfatuko Okukola Ennyiriri ezikyusiddwa wansi w’Emmeeza

• Okunyweza emmeeza: Nga tonnatandika dduyiro, kakasa nti emmeeza enywevu era esobola okuwanirira obuzito bwo. Emmeeza ewuguka oba enafu eyinza okuvaako okugwa n’okufuna obuvune. Bwe kiba kisoboka, funa omuntu akutte emmeeza okwongera okuginyweza.
• Enfo y’emikono: Emikono gyo girina okuba nga gigazi katono okusinga nga gyawukana okutuuka ku bugazi bw’ebibegabega. Weewale okukwata ennyo ku bbali w’emmeeza kuba kino kiyinza okunyigiriza engalo. Mu kifo ky’ekyo, kuuma ng’okwata bulungi naye ng’owummudde.
• Entambula efugirwa: Weewale okutambula okw’okusika omuguwa oba okw’amangu. Ekikulu mu kufunamu ennyo mu lunyiriri olukyusiddwa kwe kukola dduyiro mu ngeri empola era efugibwa. Kino tekikoma ku kukendeeza ku bulabe bw’okufuna obuvune wabula era kyongera ku bulungibwansi bwa dduyiro ng’akwata ebibinja by’ebinywa byonna

Ennyiriri ezikyusiddwa wansi w’Emmeeza Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Ennyiriri ezikyusiddwa wansi w’Emmeeza?

Yee, abatandisi basobola okukola Inverted Row wansi wa Table exercise. Dduyiro mulungi nnyo okutandika kubanga akozesa obuzito bw’omubiri gwo era nga kyangu okutereezebwa okusinziira ku mutindo gw’omubiri gwo. Ng’omutandisi, oyinza obutasobola kwesika okutuukira ddala waggulu, naye ekyo si kibi. Ekikulu kwe kutandikira w’oli, omubiri gwo gukuume nga guli mu layini engolokofu, n’osika waggulu nga bw’osobola. Ekiseera bwe kinaagenda kiyitawo, amaanyi go bwe geeyongera, ojja kusobola okwesika waggulu. Jjukira nti nga tonnatandika nkola yonna empya ey’okukola dduyiro, bulijjo kiba kirungi okwebuuza ku musawo oba omukugu mu by’omubiri alina ebbaluwa okukakasa nti dduyiro temuli bulabe era nga asaanira ebyetaago byo ssekinnoomu.

Wagamba atya akawu emirundi Ennyiriri ezikyusiddwa wansi w’Emmeeza?

• The Wide-Grip Inverted Row under Table: Mu nkyukakyuka eno, okwata ku mbiriizi z’emmeeza nga zigazi okusinga obugazi bw’ebibegabega, ng’otunuulira ebinywa byo eby’omugongo ogwa waggulu n’ebibegabega n’amaanyi.
• The Close-Grip Inverted Row under Table: Enkyukakyuka eno erimu okukwata ku bbali w’emmeeza okumpi okusinga obugazi bw’ebibegabega, ekissa essira ku binywa by’omugongo ebya wakati n’ebitundu by’omubiri ebiyitibwa biceps.
• The Feet-Elevated Inverted Row under Table: Mu nkyusa eno, oteeka ebigere byo ku kifo ekigulumivu ng’entebe oba entebe, n’oyongera ku buzibu n’okwongera okukwata omusingi gwo.
• Olunyiriri olukyusiddwa nga lulina Pause wansi w’Emmeeza: Enkyukakyuka eno erimu okuyimirira waggulu ku ntambula y’olunyiriri, ekyongera obudde wansi w’okusika omuguwa n’okutumbula okukula kw’ebinywa n’amaanyi.

Waakulu obulimba ebyamarga Ennyiriri ezikyusiddwa wansi w’Emmeeza?

• Push-ups: Push-ups zikola ebinywa ebivuganya n’ebyo ebitunuulirwa Inverted Row wansi wa Table, gamba nga pectorals ne triceps. Kino kiyamba okutebenkeza enkula y’ebinywa n’okukuuma ennyiriri nga zikwatagana.
• Deadlifts: Deadlifts zijjuliza Inverted Row wansi wa Table nga zinyweza olujegere lwonna olw’emabega, omuli wansi w’omugongo, glutes, n’emisuwa gy’omugongo, okutumbula amaanyi g’omubiri okutwalira awamu n’okutebenkera ebiyinza okulongoosa omutindo n’okuziyiza obuvune mu inverted row.