Koona ku kibegabega

• Omusangwa w'ekifo: Bubandebuggezi
• Ekitundu: Omwendo mw'ebikolwa.

Okuva mu Koona ku kibegabega

Shoulder Tap ye dduyiro ow’amaanyi anyweza omusingi, alongoosa bbalansi, n’okutumbula okutebenkera kw’ebibegabega. Kirungi nnyo eri abantu ssekinnoomu ab’emitendera gyonna egy’okubeera omulamu obulungi naddala abo abaagala okulongoosa mu mbeera yaabwe ey’emirimu n’okutumbula enkolagana y’omubiri gwabwe. Abantu bandyagadde okukola dduyiro ono kubanga takoma ku kutonnya mubiri ogwa waggulu wabula ayamba n’okutumbula amaanyi g’omubiri okutwalira awamu n’okukyukakyuka.

Okukola : Okukola Okufaayo Koona ku kibegabega

• Ebisambi bikuume nga bisirise nga bwe kisoboka, situla omukono gwo ogwa ddyo ogukube ku kibegabega kyo ekya kkono.
• Ddayo omukono gwo ogwa ddyo ku ttaka n’oluvannyuma ositule omukono gwo ogwa kkono okugukuba ku kibegabega kyo ekya ddyo.
• Ddamu enkola eno, ng’okyusakyusa wakati wa buli mukono, ate ng’okuuma omusingi omugumu era ogunywevu.
• Dduyiro ono genda mu maaso okumala omuwendo oba ekiseera ekigere, ng’okakasa nti omubiri gwo gusigala nga gusirise nga bwe kisoboka mu ntambula yonna.

Enfatuko Okukola Koona ku kibegabega

• Entambula Efugirwa: Weewale okufubutuka entambula. Si ku sipiidi gy’osobola okukuba ku bibegabega; kikwata ku kufuga n'okutebenkera. Entambula empola era efugibwa ejja kukwata ebinywa byo obulungi era ekendeeze ku bulabe bw’okufuna obuvune.
• Weewale okukyusakyusa ekisambi: Ensobi etera okukolebwa kwe kukkiriza ebisambi byo okutambula oba okuwuubaala okuva ku ludda olumu okudda ku lulala ng’okuba ebibegabega. Gezaako okukuuma ebisambi byo nga bisirifu nga bwe kisoboka okusobola okukwatagana n’omusingi gwo n’okukuuma bbalansi.
• Tosiba nkokola: Wadde ng’emikono gyo girina okuba nga gigoloddwa, weewale okusiba enkokola kuba kiyinza okukuviirako okunyigirizibwa oba okufuna obuvune. Kuuma ng’ofukamidde katono mu bikoona byo okusobola okunyiga ebimu ku...

Koona ku kibegabega Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Koona ku kibegabega?

Yee, abatandisi basobola okukola dduyiro wa Shoulder Tap. Dduyiro w’obuzito bw’omubiri ng’atunuulira ebibegabega, emikono n’omusingi. Wabula kikulu abatandisi okutandika mpola n’okussa essira ku kukuuma ffoomu entuufu okutangira obuvune. Singa kiwulira nga kisusse okusoomoozebwa, basobola okukyusaamu dduyiro nga bamukola ku maviivi mu kifo ky’obugere. Bulijjo kirungi abatandisi okunoonya amagezi okuva eri omukugu mu kukola dduyiro okukakasa nti bakola dduyiro mu butuufu.

Wagamba atya akawu emirundi Koona ku kibegabega?

• Plank Shoulder Tap erimu okuyingira mu mbeera ya plank n’okukyusakyusa taapu ku buli kibegabega, okwongera ku maanyi g’omusingi.
• High Plank Shoulder Tap y’enkyukakyuka esinga okusoomoozebwa ng’okola dduyiro ng’oli mu mbeera ya pulaani eya waggulu, n’onyweza dduyiro w’ebibegabega n’ebitundu by’omubiri ebiyitibwa abs.
• Push-Up Shoulder Tap egatta tapu ey’ekinnansi n’ey’oku kibegabega, eyongera okusoomoozebwa kw’amaanyi g’omubiri ogwa waggulu.
• Walking Plank Shoulder Tap erimu okutambula mu bbali mu mbeera ya plank nga okola shoulder taps, ekiyamba okulongoosa agility n’okukwatagana.

Waakulu obulimba ebyamarga Koona ku kibegabega?

• Embaawo: Zijjuliza ttaapu z’ebibegabega nga ziyamba okutebenkera kw’omusingi n’amaanyi nga kino kyetaagisa okukuuma bbalansi mu kiseera ky’okukola dduyiro w’okukuba ku bibegabega.
• Dumbbell shoulder press: Dduyiro ono atunuulira butereevu ebinywa by’ebibegabega, okufaananako n’okukuba ebibegabega, bwe kityo n’alongoosa amaanyi g’ebibegabega n’okutebenkera, ekiyinza okutumbula obulungi bw’okukuba ebibegabega.