Inverted Row Bent Knee 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 Inverted Row Bent Knee wansi w’Emmeeza

The Inverted Row Bent Knee under Table dduyiro azimba amaanyi ng’atunuulira omugongo, ebibegabega ne biceps. Workout nnungi nnyo eri abatandisi oba abalina ebyuma ebitono mu jjiimu kuba yeetaaga emmeeza ennywevu yokka. Dduyiro ono wa mugaso mu kulongoosa amaanyi g’omubiri ogwa waggulu, okutumbula enyimirira, era ayongera nnyo ku nkola z’okukola dduyiro awaka olw’obulungi bwayo n’obulungi bwayo.

Okukola : Okukola Okufaayo Inverted Row Bent Knee wansi w’Emmeeza

• Gaala ku mugongo wansi w’emmeeza, ng’oteeka omubiri gwo ekifuba kyo kibeere butereevu wansi w’olukonko lw’emmeeza.
• Tuuka waggulu okwata ku mabbali g’emmeeza ng’engalo zo zitunudde wala okuva gy’oli, ng’emikono gigazi katono okusinga obugazi bw’ebibegabega.
• Fukamira amaviivi go osimbe ebigere byo nga binywevu ku ttaka, omubiri gwo gukuume nga gugoloddwa okuva ku maviivi okutuuka ku bibegabega byo.
• Sika ekifuba kyo waggulu ng’oyolekera emmeeza ng’osika ebibegabega byo wamu, olwo wansi mpola mpola omugongo wansi okutuuka mu kifo w’otandikidde. Kino kimaliriza rep emu eya Inverted Row Bent Knee wansi wa Table exercise.

Enfatuko Okukola Inverted Row Bent Knee wansi w’Emmeeza

• Enkwata Entuufu: Kwata ku mabbali g’emmeeza ng’emikono gyo gigaziye katono okusinga obugazi bw’ebibegabega. Enkwata yo erina okuba nga nnywevu naye nga tenywevu nnyo okwewala okunyigiriza engalo zo. Ensobi etera okukolebwa kwe kukwata okumpi ennyo oba okugazi ennyo, ekiyinza okuvaako ffoomu etali ntuufu n’okufuna obuvune.
• Engage Your Core: Nga tonnatandika kutambula, nyweza core yo era okuume engagement eno mu dduyiro yenna. Kino tekijja kukoma ku kuyamba kukuuma mugongo gwo, wabula kijja kulongoosa n’obulungi bwa dduyiro.
• Entambula efugibwa: Bw’oba ​​weesika waggulu, kikole mu ngeri ennungi era efugibwa. Weewale okuwuubaala oba okukozesa ‘momentum’ okusitula omubiri gwo kuba kino kiyinza okukuviirako obuvune n’okukendeeza ku bulung’amu

Inverted Row Bent Knee wansi w’Emmeeza Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Inverted Row Bent Knee wansi w’Emmeeza?

Yee, abatandisi basobola okukola dduyiro wa Inverted Row Bent Knee wansi wa Table. Mu butuufu ono dduyiro mulungi nnyo eri abatandisi kubanga akozesa obuzito bw’omubiri era nga kyangu okukyusibwa okutuukagana n’omutindo gw’omuntu. Ayamba okunyweza omugongo, ebibegabega n’emikono. Laba engeri gy'oyinza okukikola: 1. Funa emmeeza ennywevu esobola okuwanirira obuzito bwo. Kakasa nti tewuubaala oba okuwuguka. 2. Gaala wansi ku mugongo wansi w’emmeeza. 3. Tuuka waggulu okwata ku bbali w’emmeeza. Emikono gyo girina okuba nga gigazi katono okusinga nga gyawukana okutuuka ku bugazi bw’ebibegabega. 4. Amaviivi gakuume nga gafukamidde ate ebigere bibeere nga biwanvu wansi. 5. Sika ekifuba kyo waggulu okutuuka ku mmeeza ng’okuuma omubiri gwo mu layini engolokofu. 6. Wekka wansi oddeyo wansi ng’ofuga. Jjukira nti kikulu okukuuma ffoomu entuufu okwewala obuvune n’okufunamu ennyo mu dduyiro ono. Bw’oba ​​mupya mu dduyiro, oyinza okwebuuza ku mukugu mu kukola dduyiro okukakasa nti okola

Wagamba atya akawu emirundi Inverted Row Bent Knee wansi w’Emmeeza?

• Inverted Row Single Leg under Table: Enkyukakyuka eno erimu okusitula okugulu okumu okuva ku ttaka ng’okola dduyiro, ekiyinza okuyamba okulongoosa bbalansi n’amaanyi g’omusingi.
• Inverted Row with Feet Elevated under Table: Enkyukakyuka eno erimu okusitula ebigere byo ku pulatifomu oba ku ddaala ng’okola dduyiro, ekiyinza okwongera okusoomoozebwa eri omubiri gwo ogwa waggulu.
• Wide Grip Inverted Row under Table: Enkyukakyuka eno erimu okugaziya enkwata yo, ekiyinza okuyamba okutunuulira ebinywa eby’enjawulo mu mugongo n’ebibegabega.
• Inverted Row with Resistance Band under Table: Enkyukakyuka eno erimu okukozesa resistance band, eyinza okwongera okuziyiza okw’enjawulo mu dduyiro n’okuyamba okutumbula amaanyi g’ebinywa n’okugumiikiriza.

Waakulu obulimba ebyamarga Inverted Row Bent Knee wansi w’Emmeeza?

• Embaawo: Embaawo zijjuliza bulungi nnyo kuba zitunuulira ebinywa ebikulu, ebyetaagisa okukuuma obutebenkevu n’okukola ffoomu mu kiseera ky’okugulu okwa Inverted Row Bent wansi w’Emmeeza, bwe kityo ne kilongoosa omulimu okutwalira awamu n’okukendeeza ku bulabe bw’okufuna obuvune.
• Pull-ups: Okufaananako ne Inverted Row, pull-ups nazo zitunuulira omugongo ne biceps naye nga ziri ku ddaala ly’amaanyi aga waggulu, ekizifuula dduyiro w’okukulaakulana omukulu eri abo abakuguse mu Inverted Row Bent Knee wansi wa Table era nga baagala okwongera okwesomooza .