Lever Olunyiriri Oluwanvu

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Kakok yapapa obuzi obaakubambezzamu.
• Ekinaku eky'olwayo: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Ekinaku eky'enna: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Okuva mu Lever Olunyiriri Oluwanvu

Lever High Row dduyiro akola bulungi mu mubiri ogwa waggulu ng’atunuulira n’okunyweza omugongo, ebibegabega n’emikono, ate n’alongoosa ennyimiririra yo. Esaanira abaagazi ba fitness n’abazannyi abanoonya okutumbula amaanyi g’omubiri gwabwe ogwa waggulu n’okugumira ebinywa. Bw’oyingiza dduyiro ono mu nkola yo, osobola okwongera ku binywa, okulongoosa omutindo gw’emizannyo, n’okukendeeza ku bulabe bw’okufuna obuvune mu mugongo.

Okukola : Okukola Okufaayo Lever Olunyiriri Oluwanvu

• Yimirira ng’otunudde mu kyuma kya lever, ebigere byo bikuume nga byawukana okutuuka ku bibegabega, era kwata bulungi emikono n’emikono gyombi ng’engalo zitunudde.
• Sika lever ng’ogikutuusaako, ng’okuuma enkokola zo waggulu era nga zikwatagana ne wansi, okutuusa ng’emikono gyo gituuse mu kifuba kyo. Kakasa nti osika ebibegabega byo wamu ng’osika.
• Kwata embeera eno okumala akaseera, ng’okakasa nti omugongo gwo gugoloddwa ate ng’omusingi gwo guyingidde mu dduyiro yenna.
• Sumulula mpola lever okudda mu kifo w’otandikidde, okukakasa entambula efugibwa okumaliriza okuddiŋŋana okumu. Ddamu enkola eno ku muwendo gw’oyagala ogwa seti n’okuddiŋŋana.

Enfatuko Okukola Lever Olunyiriri Oluwanvu

• Enkwata Entuufu: Kakasa nti enkwata yo ku lever etuufu. Emikono gyo girina okuba nga gigazi katono okusinga nga gyawukana okutuuka ku bugazi bw’ebibegabega. Kakasa nti engalo zo zitunudde. Ensobi eya bulijjo gy’olina okwewala kwe kukwata ekiwato n’amaanyi oba okusumulula ennyo, ekiyinza okuvaako okubulwa obuyinza n’okufuna obuvune.
• Entambula efugirwa: Bw’oba ​​okola dduyiro, ssika ekiwato ng’oyolekera omubiri gwo mu ngeri mpola era ng’ofugibwa. Weewale okusika omuguwa oba okukozesa amaanyi okusitula obuzito, kuba kino kiyinza okuvaako ebinywa okunyigirizibwa oba okulumwa.
• Enkola y’okussa: Jjukira okufulumya omukka ng’osika ekiwato ng’oyolekera omubiri gwo n’okussa ng’odda mu mbeera gy’otandikidde. Okussa okutali kutuufu

Lever Olunyiriri Oluwanvu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Lever Olunyiriri Oluwanvu?

Yee, abatandisi basobola okukola dduyiro wa Lever High Row. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu n’obukodyo obutuufu. Dduyiro ono okusinga atunuulira binywa mu mugongo, ebibegabega n’emikono. Bulijjo kirungi abatandisi okuba n’omutendesi w’omuntu oba omukugu mu kugenda mu jjiimu abalabirira okwewala obuvune bwonna obuyinza okubaawo.

Wagamba atya akawu emirundi Lever Olunyiriri Oluwanvu?

• Cable High Row: Enkyusa eno ekozesa ekyuma kya cable, ekisobozesa okutambula obulungi era okufugibwa, era nnungi nnyo okutunuulira ebinywa ebitongole mu mugongo n’ebibegabega.
• Resistance Band High Row: Enkyukakyuka eno ekozesa resistance band, etambuzibwa ate nga ekola ebintu bingi, ekikusobozesa okutereeza amaanyi ga workout yo mu ngeri ennyangu.
• Barbell High Row: Enkyusa eno ekozesa barbell, ekuwa okusoomoozebwa okunene kuba yeetaaga amaanyi amangi n’okutebenkera okusitula obuzito obuzitowa.
• Kettlebell High Row: Enkyukakyuka eno ekozesa kettlebell, eyinza okuyamba okulongoosa amaanyi g’okukwata n’okwongera okusoomoozebwa okw’enjawulo ku musingi olw’enkula yaayo ey’enjawulo n’ensaasaanya y’obuzito.

Waakulu obulimba ebyamarga Lever Olunyiriri Oluwanvu?

• Lat pulldowns ye dduyiro omulala akwatagana ne Lever High Row kuba zombi zissa essira ku kinywa kya latissimus dorsi, okutumbula amaanyi g’omubiri ogwa waggulu n’okuyamba mu kukola entambula z’okusika.
• Olunyiriri lwa cable olutudde lukwatagana nnyo ne Lever High Row kuba era lutunuulira ebinywa by’omugongo ebya wakati n’ebya waggulu, okutumbula enkula y’ebinywa mu ngeri ey’enjawulo n’okutumbula amaanyi g’okusika.