Okukwata Ebibegabega Pull-up

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Latissimus Dorsi
• Ekinaku eky'enna: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Okuva mu Okukwata Ebibegabega Pull-up

Shoulder Grip Pull-up ye dduyiro ow’amaanyi ow’omubiri ogwa waggulu ng’okusinga atunuulira ebinywa by’omugongo, ebibegabega n’emikono, n’akuwa amaanyi n’okwongera ku ddoboozi ly’ebinywa. Workout nnungi nnyo eri abaagalana ba fitness ku mitendera gyonna, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba esobola okukyusibwa okutuukagana n’amaanyi g’omuntu kinnoomu n’emitendera gy’okugumiikiriza. Abantu bandyagadde okukola dduyiro ono okutumbula amaanyi g’omubiri gwabwe ogwa waggulu, okulongoosa enyimirira yaabwe, n’okutumbula enkola y’omubiri okutwalira awamu.

Okukola : Okukola Okufaayo Okukwata Ebibegabega Pull-up

• Sika omubiri gwo waggulu ng’okwata ebinywa by’omugongo n’ebibegabega okutuusa ekirevu kyo lwe kiri waggulu w’ebbaala, ng’okuuma ebikoona byo nga bifukamidde katono ate ng’omubiri gwo gugoloddwa okuziyiza okuwuubaala.
• Ku ntikko y’entambula, yimirirako katono, ng’onyiga ebibegabega byo okusobola okukwatagana obulungi n’ebinywa.
• Wansi omubiri gwo mpola mpola gudde wansi, ng’ogololera emikono n’ebibegabega mu bujjuvu naye nga tobisiba.
• Ddamu enkola eno ku muwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma ffoomu entuufu mu dduyiro yenna.

Enfatuko Okukola Okukwata Ebibegabega Pull-up

• **Controlled Movements**: Weewale okutambula nga jerky oba okukozesa momentum okwesika waggulu. Kino kiyinza okuvaako obuvune era tekikola bulungi binywa. Mu kifo ky’ekyo, dduyiro oyo kola ng’otambula mpola era ng’ofugibwa. Weesika waggulu okutuusa ng’akalevu kwo kali waggulu w’ebbaala, oyimirirako katono, olwo weekka wansi oddeyo wansi.
• **Engage Your Core**: Abantu bangi beerabira okuyingiza core yaabwe nga bakola pull-ups. Okukuuma ebinywa byo ebikulu nga binywevu kiyamba okutebenkeza omubiri gwo era kifuula dduyiro okukola obulungi.
• **Weewale okuwanvuya ennyo**: Togolola mikono gyo mu bujjuvu wansi mu ntambula. Kino kiteeka akazito akateetaagisa ku binywa by’enkokola era kiyinza okukuviirako okufuna obuvune. Wabula, kuuma ng’ofukamidde katono mu bikoona byo wansi wa...

Okukwata Ebibegabega Pull-up Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okukwata Ebibegabega Pull-up?

Yee, abatandisi basobola okukola dduyiro wa Shoulder Grip Pull-up, naye kiyinza okuba ekizibu kuba kyetaagisa amaanyi g’omubiri ogwa waggulu. Bw’oba ​​omutandisi, kikulu okutandika mpola n’okussa essira ku ffoomu entuufu okwewala obuvune. Oyinza n’okulowooza ku ky’okutandika n’okusimbula ng’oyambibwako oba dduyiro endala ennyangu ez’omubiri ogwa waggulu n’okola mpolampola okutuuka ku dduyiro ow’omulembe nga Shoulder Grip Pull-up. Bulijjo jjukira okubuguma nga tonnaba kukola dduyiro ate ng’omaze okukola dduyiro n’onnyogoga.

Wagamba atya akawu emirundi Okukwata Ebibegabega Pull-up?

• Close-Grip Pull-up erimu okuteeka emikono gyo okumpi ekissa essira ku biceps zo n’ekitundu eky’omu makkati eky’omugongo.
• Underhand Grip Pull-up emanyiddwa nga chin-up ekozesa ekyuma ekikwata wansi era etunuulira butereevu ebitundu by’omubiri ebiyitibwa biceps.
• Mixed-Grip Pull-up nkyukakyuka ng’omukono ogumu guli ku mukono ate omulala nga guli wansi w’omukono, ekikusobozesa okukola ku maanyi g’okukwata n’okutebenkeza obutakwatagana mu binywa.
• Commando Pull-up y’enkyukakyuka gy’okwata ebbaala ng’emikono gitunudde mu munne, ng’etunuulira ebinywa eby’enjawulo mu mugongo n’emikono.

Waakulu obulimba ebyamarga Okukwata Ebibegabega Pull-up?

• Push-ups ziyamba nnyo ku Shoulder Grip Pull-ups kubanga zikola ku binywa by’omu kifuba ne deltoid, zikuwa dduyiro ow’enjawulo ow’omubiri ogwa waggulu n’okuziyiza okukula ennyo kw’ebibinja by’ebinywa ebitongole.
• Ennyiriri za Dumbbell ziyamba mu bulungibwansi bwa Shoulder Grip Pull-ups kuba zitunuulira ebinywa ebiyitibwa rhomboids, latissimus dorsi, ne biceps, nga bino bye binywa ebikulu ebikozesebwa mu kusika, bwe kityo n’olongoosa omutindo gwo okutwalira awamu mu dduyiro ono.