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Kirombe ky’oku ttaka Ekirombe ky’oku ttaka eky’amagulu agamu RDL

Empaawo y'ensomero

Omusangwa w'ekifoEbisenteza.
EkitunduKakok yapapa obuzi obaakubambezzamu.
Ekinaku eky'olwayoErector Spinae, Gluteus Maximus
Ekinaku eky'ennaHamstrings
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Kirombe ky’oku ttaka Ekirombe ky’oku ttaka eky’amagulu agamu RDL

Landmine Single Leg Landmine RDL dduyiro akola nnyo ng’atunuulira emisuwa gy’omugongo, ebinywa, n’omugongo ogwa wansi, okulongoosa bbalansi n’amaanyi g’oludda olumu. Kirungi nnyo eri bannabyamizannyo n’abawagizi ba fitness ku mitendera gyonna, okuva ku batandisi okutuuka ku ba waggulu, abanoonya okutumbula amaanyi g’omubiri gwabwe ogwa wansi n’okutebenkera. Bw’oyingiza dduyiro ono mu nkola yo, osobola okulongoosa omutindo gwo mu kusitula ebirala, mu mizannyo oba emirimu gya buli lunaku, ate n’okendeeza ku bulabe bw’okufuna obuvune.

Okukola : Okukola Okufaayo Kirombe ky’oku ttaka Ekirombe ky’oku ttaka eky’amagulu agamu RDL

  • Yimirirako ku kigere ekimu, ng’okikuumye nga kifukamidde katono, ate ng’ogolola okugulu kwo okulala emabega wo okusobola okufuna bbalansi.
  • Hinge ku bisambi okukka wansi omubiri gwo ne barbell ng’oyolekera ettaka, okukuuma omugongo omugolokofu n’okukuuma barbell okumpi n’omubiri gwo.
  • Wansi okutuusa ng’omubiri gwo gukwatagana n’ettaka, oba okutuuka w’okukyukakyuka kwo we kukkiriza, n’oluvannyuma ovuga ng’oyita mu kisinziiro kyo okudda mu kifo we watandikira.
  • Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, olwo okyuse amagulu oddemu dduyiro.

Enfatuko Okukola Kirombe ky’oku ttaka Ekirombe ky’oku ttaka eky’amagulu agamu RDL

  • **Correct Form**: Ensobi esinga okukolebwa kwe kuzingulula omugongo nga okola dduyiro. Kikulu nnyo okukuuma omugongo ogutaliimu ludda mu ntambula yonna. Ekifuba kyo kirina okuba waggulu ate ebibegabega wansi n’emabega. Bw’ofukamira okuva mu bisambi, omugongo gwo gulina okusigala nga gugoloddwa, era olina okuwulira ng’emisuwa gyo egy’omugongo n’ebinywa byo biwanvuye.
  • **Entambula efugirwa**: Weewale okufubutuka mu ntambula. Ekikulu mu dduyiro ono kwe kutambula mpola era nga ofugibwa. Kendeeza obuzito mpolampola, n’oluvannyuma oddeyo waggulu ng’oyita mu kisinziiro kyo. Kino kijja kukuyamba okukwatagana obulungi n’okukola emirimu gyo egy’omubiri (glutes and hamstrings).
  • ** **

Kirombe ky’oku ttaka Ekirombe ky’oku ttaka eky’amagulu agamu RDL Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Kirombe ky’oku ttaka Ekirombe ky’oku ttaka eky’amagulu agamu RDL?

Yee, abatandisi basobola okukola dduyiro wa Landmine Single Leg Landmine RDL. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu n’obukodyo obutuufu. Dduyiro ono yeetaaga bbalansi, okukwatagana n’amaanyi, n’olwekyo kiyinza okutwala ekiseera abatandisi okugufunamu. Bulijjo kirungi okuba n’omutendesi oba omuntu ssekinnoomu alina obumanyirivu okukulungamya mu dduyiro mu kusooka okwewala obuvune bwonna obuyinza okubaawo.

Wagamba atya akawu emirundi Kirombe ky’oku ttaka Ekirombe ky’oku ttaka eky’amagulu agamu RDL?

  • Kettlebell Single Leg RDL: Enkyusa eno ekozesa kettlebell, ekyusa ekifo ekikulu eky’amaanyi ag’ekisikirize era esobola okuyamba okutumbula okutebenkera n’amaanyi g’okukwata.
  • Barbell Single Leg RDL: Enkyukakyuka eno ekozesa barbell, esobola okusobozesa okuzitowa ennyo n’okuyingiza ebinywa ebingi olw’obuzibu obweyongedde mu bbalansi.
  • Resistance Band Single Leg RDL: Enkyusa eno ekozesa resistance band, egaba ekika ky’okusika omuguwa eky’enjawulo era esobola okutuukira ddala ku bantu abalina ensonga z’ennyondo oba abatandisi.
  • TRX Single Leg RDL: Enkyukakyuka eno ekozesa TRX suspension trainer, nga eyongerako ekintu eky’obutabeera mu ntebenkevu ekiyinza okuyamba okulongoosa amaanyi g’omusingi ne bbalansi.

Waakulu obulimba ebyamarga Kirombe ky’oku ttaka Ekirombe ky’oku ttaka eky’amagulu agamu RDL?

  • Glute Bridges zisobola okujjuliza Landmine Single Leg Landmine RDL nga zitunuulira glutes ne hamstrings, ebikulu ennyo mu ntambula ya hip-hinging mu RDL, era era ziyamba okulongoosa core stability.
  • Kettlebell Swings dduyiro mulala mulungi ow’okujjuliza kuba era erimu entambula ya hip-hinge okufaananako ne Landmine Single Leg Landmine RDL, era esobola okuyamba okulongoosa amaanyi go n’okugumiikiriza byombi mu binywa by’olujegere olw’emabega.

Ebifaananyi ez'okusobola okutandika Kirombe ky’oku ttaka Ekirombe ky’oku ttaka eky’amagulu agamu RDL

  • Dduyiro wa RDL ow’okugulu okumu
  • Workout ya Landmine ku Hips
  • Dduyiro z’Ekyuma eky’Okukozesa
  • Landmine RDL Workout y'amagulu
  • Dduyiro Anyweza ekisambi
  • Enkola ya RDL eya bbomu y’oku ttaka ey’amagulu agamu
  • Leverage Ekyuma Hip Workouts
  • Landmine RDL okusobola okukyukakyuka mu kisambi
  • Single Leg RDL nga erina Ekyuma kya Landmine
  • Dduyiro wa RDL Okutunula mu Hip