Koona ku kibegabega

• Omusangwa w'ekifo: Ebinyumu, Bubandebuggezi
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Rectus Abdominis
• Ekinaku eky'enna: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Triceps Brachii

Okuva mu Koona ku kibegabega

Shoulder Tap ye dduyiro ow’amaanyi anyweza omusingi, alongoosa bbalansi, n’okutumbula okutebenkera kw’ebibegabega. Esaanira bannabyamizannyo, abawagizi ba fitness, oba omuntu yenna ayagala okuzimba amaanyi g’omubiri ogwa waggulu n’okutebenkera. Dduyiro ono bw’ossa mu nkola yo kiyinza okuyamba okutumbula okufuga omubiri okutwalira awamu, okukola amangu, era kiyinza okuyamba okukola obulungi mu mizannyo egy’enjawulo n’okukola emirimu gy’omubiri.

Okukola : Okukola Okufaayo Koona ku kibegabega

• Ng’okuuma core yo nga ekwatagana ate nga n’ebisambi byo bisirise nga bwe kisoboka, situla omukono gwo ogwa ddyo onyige ku kibegabega kyo ekya kkono.
• Wansi omukono gwo ogwa ddyo oddeyo ku ttaka, ng’okuuma embeera yo ey’olubaawo.
• Ekiddako, situla omukono gwo ogwa kkono onyige ku kibegabega kyo ekya ddyo, olwo wansi omukono gwo ogwa kkono odde ku ttaka.
• Sigala ng’okyusakyusa enjuyi okumala omuwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti omubiri gwo gusigala nga gunywevu ate ng’omusingi gwo gukwatibwako mu dduyiro yenna.

Enfatuko Okukola Koona ku kibegabega

• Entambula efugirwa: Bw’oba ​​okuba ku kibegabega, kakasa nti okikola mu ngeri efugibwa. Weewale okufubutuka mu ntambula eno kuba kino kiyinza okuvaako ffoomu etali ntuufu n’obuvune obuyinza okubaawo. Wabula essira lisse ku mutindo gwa buli rep.
• Okutebenkera: Ebigere bibeere nga bigazi nga byawuddwamu okusobola okukuuma bbalansi n’okutebenkera. Ensobi etera okukolebwa kwe kukuuma ebigere nga bisemberera nnyo ekiyinza okufuula dduyiro okusoomoozebwa n’okwongera ku bulabe bw’okufiirwa bbalansi.
• Core Engagement: Engage your core mu dduyiro yenna. Kino tekijja kukoma ku kuyamba ku bbalansi wabula n’okukakasa nti okola ebinywa ebituufu. Ensobi etera okukolebwa kwe kwerabira omusingi n’ossa essira ku ntambula y’omukono gwokka.
• Weewale Okukyusakyusa Okuyitiridde: Bw’oba ​​okuba ku kibegabega

Koona ku kibegabega Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Koona ku kibegabega?

Yee, abatandisi basobola okukola dduyiro wa Shoulder Tap. Wabula kikulu okutandika mpola n’okukuuma ffoomu entuufu okwewala obuvune. Dduyiro ono okusinga atunuulira ebinywa by’omusingi n’ebibegabega, naye era yeetaaga okubeera n’okutebenkeza n’okukwatagana. Singa omutandisi asanga dduyiro ono eya bulijjo ng’asoomooza nnyo, asobola okugikyusaamu ng’akola dduyiro ku maviivi mu kifo ky’obugere. Nga bwe kiri ku dduyiro yenna omupya, kirungi okutandika n’omuwendo omutono ogw’okuddiŋŋana n’okuteeka seti, ng’ogenda weeyongera mpolampola ng’amaanyi n’okugumiikiriza bitereera.

Wagamba atya akawu emirundi Koona ku kibegabega?

• High Plank Shoulder Tap, nga kino kyetaagisa okubeera mu mbeera ya plank eya waggulu n’okyusakyusa okukuba ku bibegabega byo.
• Walking Plank Shoulder Tap, gy’ova ku lubaawo oluwanvu okudda ku lubaawo olwa wansi ate ng’oyingizaamu ttaapu z’oku bibegabega.
• Push-up Shoulder Tap, egatta push-up ey’ekinnansi ne ‘shoulder tap’ waggulu ku ntambula.
• Side Plank Shoulder Tap, gy’okyusa n’ofuuka side plank n’okwata ku kibegabega kyo.

Waakulu obulimba ebyamarga Koona ku kibegabega?

• Embaawo: Embaawo okufaananako ne ttaapu z’oku bibegabega, nnungi nnyo mu kunyweza omusingi, ekintu ekikulu ennyo mu kukuuma bbalansi n’obutebenkevu mu kiseera ky’okukola dduyiro w’okukuba ttaapu ku bibegabega. Era ziyamba okutumbula okugumiikiriza, ekiyinza okukuyamba okukola emirundi mingi okuddiŋŋana okukuba ku bibegabega.
• Abalinnya ensozi: Abalinnya ensozi tebakoma ku kunyweza musingi, wabula balongoosa n’okutebenkera kw’ebibegabega n’okutambula, nga bino byetaagisa nnyo mu kukola ttaapu z’ebibegabega. Obutonde bwa dduyiro ono obw’amaanyi era bwongera ku mutindo gw’emisuwa gy’omutima, ekiyinza okutumbula amaanyi g’okukola dduyiro wo ow’okukuba ku bibegabega.