Ennyiriri ezitudde n'akatambaala

• 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 Middle Fibers, Trapezius Upper Fibers
• Ekinaku eky'enna: Brachialis, Brachioradialis, Deltoid Posterior

Okuva mu Ennyiriri ezitudde n'akatambaala

Dduyiro wa Seated Row with Towel dduyiro mwangu naye ng’akola bulungi ng’atunuulira ebinywa by’omugongo, emikono n’ebibegabega, n’alongoosa amaanyi n’okugumiikiriza. Kirungi nnyo eri abantu ssekinnoomu ab’emitendera gyonna egy’omubiri naddala abaagala okutumbula amaanyi g’omubiri gwabwe ogwa waggulu nga tebeetaaga bikozesebwa bya jjiimu ebizito. Abantu bandyagadde okukola dduyiro ono kuba ayamba okuyimirira obulungi, akendeeza ku bulabe bw’okufuna obuvune mu mugongo, era nga kyangu okuyingizibwa mu nkola y’okukola dduyiro awaka.

Okukola : Okukola Okufaayo Ennyiriri ezitudde n'akatambaala

• Kwata akatambaala ng’emikono gyombi gyawukanye mu bugazi bw’ebibegabega, era ogolole emikono gyo mu bujjuvu mu maaso go ng’oli ku buwanvu bw’ekifuba.
• Ng’okuuma omugongo nga gugoloddwa ate ng’omusingi gwo guyingidde, ssika akatambaala ng’oyolekera omubiri gwo, ng’ofukamira ebikoona n’okusika ebibegabega byo.
• Kwata akaseera ku ntikko y’entambula, olwo ogolole mpola emikono gyo okudda mu kifo we watandikira.
• Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma ffoomu entuufu mu dduyiro yenna.

Enfatuko Okukola Ennyiriri ezitudde n'akatambaala

• Enkwata Ennywevu: Bw’oba ​​okwata akatambaala, kakasa nti olina enkwata ennywevu era ennywevu. Akatambaala kalina okukwatibwa nga kanywezeddwa mu ntambula yonna. Ensobi etera okukolebwa kwe kukwata akatambaala mu ngeri etali nnywevu, ekiyinza okukuleetera okusika obutali bwenkanya n’okunyigirizibwa ku bisambi oba emikono gyo.
• Entambula efugirwa: Entambula y’okusika akatambaala ng’oyolekera omubiri gwo n’oluvannyuma n’okasumulula erina okuba mpola era ng’efugibwa. Weewale ensobi y’okukozesa entambula ey’amaanyi oba ey’okusika omuguwa, ekiyinza okuvaako obuvune n’obutakwatagana bulungi n’ebinywa.
• Engage Core: Jjukira okuyingiza ebinywa byo ebikulu nga bw’okola olunyiriri. Kino tekikoma ku kuyamba mu kukuuma bbalansi yo wabula kyongerako layeri ey’okukola dduyiro ey’enjawulo gy’oli...

Ennyiriri ezitudde n'akatambaala Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Ennyiriri ezitudde n'akatambaala?

Yee, abatandisi mazima ddala basobola okukola dduyiro wa Seated Row with Towel. Dduyiro mulungi nnyo okunyweza ebinywa by’omugongo n’okulongoosa enyimirira. Wabula kikulu okutandika n’okuziyiza okutono okwewala obuvune n’okwongera mpolampola ng’amaanyi geeyongera. Era kikulu nnyo okukozesa ffoomu n’obukodyo obutuufu okusobola okufuna omugaso ogusinga n’okuziyiza obuvune. Bw’oba ​​tokakasa, bulijjo kiba kirungi okwebuuza ku mukugu mu by’okukola ffiiti oba omusawo w’omubiri.

Wagamba atya akawu emirundi Ennyiriri ezitudde n'akatambaala?

• Single-Arm Seated Row: Enkyukakyuka eno essira erisinga kulissa ku mukono gumu omulundi gumu. Osobola okukozesa akatambaala, bbandi ya resistance oba ekyuma kya cable. Sika akatambaala oba bbandi gy’oli ng’okozesa omukono gumu, olwo okyuse ku mulala.
• Seated Row with Dumbbells: Mu kifo ky’okukozesa akatambaala, osobola okukola dduyiro ono ng’okozesa dumbbells. Tuula ku mabbali g’entebe, weesigame mu maaso katono, era osika dumbbells waggulu ng’oyolekera ekifuba kyo.
• Incline Bench Seated Row: Enkyukakyuka eno erimu okukozesa entebe eserengese ne barbell. Gaala ng’otunudde wansi ku katebe osika ebbaati ng’ogikoppa ng’okoppa entambula y’olunyiriri lw’otudde.
• Okutudde mu Lunyiriri ne Kettlebell

Waakulu obulimba ebyamarga Ennyiriri ezitudde n'akatambaala?

• Bent-over Row eyamba nnyo ku Seated Row with Towel kuba era essira erisinga kulissa ku binywa by’omugongo naddala rhomboids ne trapezius, okutumbula enyimirira n’okutebenkera.
• Deadlifts nazo zisobola okujjuliza Seated Row ne Towel, kuba zikola olujegere lwonna olw’emabega omuli ebinywa by’omugongo, glutes, n’emisuwa gy’omugongo, ne ziwa dduyiro w’omubiri gwonna alongoosa amaanyi okutwalira awamu n’okugumiikiriza.