kickback okuddamu

• Omusangwa w'ekifo: Emitima Mayumba - Okyuuzyaża Ez'olupapula., Bizeeyo by'ekiseera.
• Ekitundu: Ebyokama
• Ekinaku eky'olwayo: Triceps Brachii

Okuva mu kickback okuddamu

Kickbacks dduyiro akola nnyo mu kutunuulira n’okunyweza ebitundu ebisatu n’omubiri ogwa waggulu. Zisaanira abantu abali ku mitendera gyonna egy’okukola ffiiti omuli n’abatandisi kuba zisobola okukolebwa n’obuzito obw’enjawulo okukwatagana n’amaanyi g’omuntu kinnoomu. Abantu ssekinnoomu bayinza okusalawo okussaamu okukuba ebikonde mu nkola yaabwe okutumbula amaanyi g’emikono, okutumbula ebinywa, n’okutumbula okutwalira awamu omubiri ogwa waggulu.

Okukola : Okukola Okufaayo kickback okuddamu

• Fukamira mu maaso mu kiwato kyo ekifuba kibeere nga kyesigamye mu maaso ku bigere byo, omugongo gwo gubeere nga gugoloddwa ate omutwe gwo gubeere waggulu.
• Kwata dumbbells ku mabbali go, fukamira enkokola zo mu kkoona lya diguli 90 olwo emikono gyo egya waggulu gibeere nga gikwatagana n’omubiri gwo.
• Ssika mpola mpola dumbbells emabega ng’ogaziya enkokola zo era ozireke ziddeyo mpola oluvannyuma lw’okuyimirira akaseera katono.
• Emikono gyo egya waggulu gikuume nga gikyaliwo mu dduyiro ono yenna, ng’otambuza emikono gyo gyokka egy’omu maaso, era oddemu emirundi gy’oyagala okuddiŋŋana.

Enfatuko Okukola kickback okuddamu

• Entambula efugirwa: Weewale ensobi eya bulijjo ey’okukozesa amaanyi (momentum) okuwuuba okugulu kwo okudda n’okudda. Entambula erina okuba mpola era nga efugibwa, ng’essira liteekeddwa ku kukonziba n’okugaziya ebinywa bya glute. Kino tekikoma ku kwongera ku bulungibwansi bwa dduyiro naye era kikendeeza ku bulabe bw’okufuna obuvune.
• Okuteeka mu kifo ekituufu: Kakasa nti ekigere kyo kifukamidde (ebigere nga bisonga wansi ku ttaka) ng’otambula. Kino kiyamba okuyingiza obulungi glutes. Ensobi etera okukolebwa kwe kusonga engalo, ekiyinza okuvaako ebinywa bya glute obutakwatagana nnyo.
• Towanvuya nnyo: Weewale ensobi y’okusitula ekigere kyo waggulu ennyo oba okugaziya ennyo ekisambi

kickback okuddamu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola kickback okuddamu?

Yee, abatandisi basobola ddala okukola dduyiro wa kickback. Dduyiro mulungi nnyo okutunuulira ebitundu by’omubiri ebiyitibwa glutes ne hamstrings. Wabula kikulu okutandika n’obuzito obutono oba wadde obutazitowa n’akatono okukakasa ffoomu entuufu n’okwewala obuvune. Bw’ogenda weeyongera amaanyi n’okwesanyusaamu mu ntambula, osobola okwongera ku buzito mpolampola. Era kya mugaso okubeera n’omutendesi oba omuntu alina obumanyirivu mu jjiimu okukebera foomu yo okukakasa nti dduyiro okola bulungi.

Wagamba atya akawu emirundi kickback okuddamu?

• Cable Kickback ekozesa ekyuma kya cable, kiwa okusika omuguwa okutambula buli kiseera mu ntambula yonna n’okwongera okusoomoozebwa.
• Bent-Over Kickback yeetaaga okukuuma embeera y’okufukamira, ekwata ku core yo n’omugongo ogwa wansi ng’oggyeeko triceps zo.
• Resistance Band Kickback esobola okukolebwa wonna nga olina resistance band, ekigifuula enkola ennungi mu kukola workouts awaka.
• Incline Bench Kickback erimu okukola dduyiro ku incline bench, ekiyinza okuyamba okwawula triceps n’okukendeeza ku buzibu ku mugongo ogwa wansi.

Waakulu obulimba ebyamarga kickback okuddamu?

• Amawuggwe okufaananako n’okukuba ebikonde (kickbacks) nabyo birungi nnyo eri ebinywa by’omugongo, emisuwa gy’omugongo, n’ebitundu ebina, okutumbula amaanyi g’omubiri ogwa wansi n’okutebenkera.
• Deadlifts zisobola okutuukiriza kickbacks kubanga zitunuulira ebibinja by’ebinywa bye bimu omuli glutes ne hamstrings, naye era zikwata n’omugongo ogwa wansi ne core, ekigifuula workout y’omubiri gwonna.