Ennyiriri z'obuzito bw'omubiri mu Doorway

• 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: Brachialis, Brachioradialis, Deltoid Posterior

Okuva mu Ennyiriri z'obuzito bw'omubiri mu Doorway

Dduyiro wa Bodyweight Row mu Doorway dduyiro wa mugaso era akola emirimu mingi ng’atunuulira ebinywa by’omugongo, ebibegabega n’omukono, n’alongoosa amaanyi g’omubiri gwo ogwa waggulu. Esaanira abantu ssekinnoomu ab’emitendera gyonna egy’okukola ffiiti naddala abo abanoonya dduyiro omulungi asobola okukolebwa awaka nga tekyetaagisa bikozesebwa bya njawulo. Abantu bayinza okulonda dduyiro ono kuba ayamba enyimirira, atumbula ffiiti ekola, era asobola bulungi okugattibwa mu nkola yonna ey’okukola ffiiti.

Okukola : Okukola Okufaayo Ennyiriri z'obuzito bw'omubiri mu Doorway

• Golola omukono okwata enjuyi zombi eza fuleemu y’oluggi ku buwanvu nga mu kifuba, ng’engalo zo zitunudde mu maaso ate ng’engalo zo zizingiddwa ku fuleemu.
• Weesigamye emabega, ng’omubiri gwo guteredde okuva ku mutwe okutuuka ku bigere, emikono gyo gisobole okugaziwa era ng’owanirira obuzito bwo ng’okwata ku fuleemu y’oluggi.
• Sika omubiri gwo ng’ogyolekera fuleemu y’oluggi ng’osika ebibegabega byo wamu n’okufukamira ebikoona byo, ng’omubiri gwo gugoloddwa ate ng’omusingi gwo guyingidde.
• Golola mpola emikono gyo era weesigame emabega mu kifo w’otandikidde okumaliriza rep emu, okukakasa nti okuuma obuyinza mu ntambula yonna okwewala obuvune.

Enfatuko Okukola Ennyiriri z'obuzito bw'omubiri mu Doorway

• Entambula efugirwa: Ekintu ekirala ekikulu mu dduyiro ono ye sipiidi. Si ku ngeri gy’osobola okumaliriza amangu rep, wabula control gy’okuuma mu movement yonna. Sika omubiri gwo waggulu okutuuka ku fuleemu y’oluggi mpola, kwata okumala akasekondi, n’oluvannyuma weekka wansi oddeyo wansi ng’ofuga. Kino kijja kuyamba okukola obulungi ennyo mu dduyiro.
• Engage Your Core: Ensobi eya bulijjo gy’olina okwewala kwe kulagajjalira core yo. Omusingi gwo gulina okubeera nga gwenyigidde mu dduyiro yenna, kuba guyamba okutebenkeza omubiri gwo n’okuziyiza obuvune. Teebereza okusika olubuto lwo ng’oyolekera omugongo gwo okukuuma omusingi gwo nga gukola.
• Full Range

Ennyiriri z'obuzito bw'omubiri mu Doorway Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Ennyiriri z'obuzito bw'omubiri mu Doorway?

Yee, abatandisi basobola okukola dduyiro wa Bodyweight Row mu Doorway. Dduyiro mulungi nnyo okutandika kuba akozesa obuzito bw’omubiri gwo ng’obuziyiza era tekyetaagisa bikozesebwa bya njawulo. Wabula kikulu okulaba ng’omulyango gunywevu era nga gusobola okuwanirira obuzito bwo. Ekirala, abatandisi balina okutandika mpola n’okukakasa nti bakozesa ffoomu entuufu okwewala okufuna obuvune. Bw’oba ​​olina ekikweraliikiriza mu by’obulamu, bulijjo kiba kirungi okwebuuza ku musawo oba omukugu mu kukola dduyiro nga tonnatandika nkola mpya ya dduyiro.

Wagamba atya akawu emirundi Ennyiriri z'obuzito bw'omubiri mu Doorway?

• TRX Row: Enkyukakyuka eno ekozesa emiguwa egy’okuyimiriza, nga TRX, okukola olunyiriri. Enkoona y’omubiri gwo osobola okugitereeza okukyusa amaanyi ga dduyiro.
• Olunyiriri lw’obuzito bw’omubiri gw’emmeeza: Bw’oba ​​tolina mulyango oba ebyuma, osobola okukozesa emmeeza ennywevu okukola olunyiriri. Ogalamira wansi w’emmeeza n’osika waggulu, ng’okozesa empenda y’emmeeza ng’enkwata yo.
• Towel Doorway Row: Mu nkyukakyuka eno, osuula akatambaala waggulu ku mulyango oguggule n’okwata ku buli nkomerero okukola ennyiriri zo. Kino nakyo kiyamba okutumbula amaanyi g’okukwata.
• Resistance Band Row: Enkyukakyuka eno erimu okunyweza resistance band mu mulyango n’okukola entambula y’okuvuba ku resistance ya bbandi. Osobola okutereeza tension ya bbandi

Waakulu obulimba ebyamarga Ennyiriri z'obuzito bw'omubiri mu Doorway?

• Squats ye dduyiro omulala ow’okujjuliza, kuba egenderera omubiri ogwa wansi, okukakasa nti okuuma enkola y’okutendekebwa kw’amaanyi g’omubiri gwonna mu ngeri ey’enjawulo ku mabbali g’olunyiriri lwa Bodyweight Row olussa essira ku mubiri ogwa waggulu mu Doorway.
• Embaawo nazo za mugaso kuba zinyweza omusingi, ekintu ekikulu ennyo mu kukuuma ffoomu entuufu n’okutebenkera mu kiseera ky’olunyiriri lw’obuzito bw’omubiri mu Doorway, bwe kityo ne kyongera ku bulungibwansi bwa dduyiro.