Okukwata ku kigere okusika waggulu
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Okuva mu Okukwata ku kigere okusika waggulu
Push-up Toe Touch dduyiro akwata ku binywa ebingi omuli ekifuba, ebibegabega, emikono, omusingi, n’omubiri ogwa wansi, ekigifuula dduyiro omulungi ennyo mu maanyi g’omubiri gwonna n’okukyukakyuka. Dduyiro ono asaanira abaagalana ba fitness ab’omu makkati okutuuka ku balala abagenderera okutumbula bbalansi yaabwe, okukwatagana n’okugumira ebinywa. Okwenyigira mu dduyiro wa Push-up Toe Touch kiyinza okuyamba okulongoosa enkola y’omubiri okutwalira awamu, obuvumu, n’okukola dduyiro, ekigifuula eky’okwongerako ekyetaagisa ku nkola yonna ey’okukola dduyiro.
Okukola : Okukola Okufaayo Okukwata ku kigere okusika waggulu
- Wansi omubiri gwo ng’oyolekera wansi ng’ofukamira ebikoona byo, ng’okuuma omusingi gwo nga gukwatagana ate ng’omugongo gwo guwanvuye, okukola ‘push-up’.
- Sindika omubiri gwo gudde waggulu okutuuka mu mbeera y’embaawo eya waggulu mu kusooka.
- Situla omukono gwo ogwa ddyo okuva ku ttaka otuuke okukwata ku kigere kyo ekya kkono, ng’okyusakyusa omubiri gwo ku kkono n’okutebenkeza ku mukono gwo ogwa kkono n’ekigere kya ddyo.
- Ddayo omukono gwo ogwa ddyo mu kifo we watandikira era oddemu enkola eno, ku mulundi guno ositula omukono gwo ogwa kkono okukwata ku kigere kyo ekya ddyo. Kino kimaliriza okuddiŋŋana okumu.
Enfatuko Okukola Okukwata ku kigere okusika waggulu
- Weewale okukuba omugongo: Ensobi etera okukolebwa kwe kukuba omugongo mu kiseera ky’okusika omugongo. Kino kiyinza okukuteeka akazito akateetaagisa ku mugongo ogwa wansi ne kikuviirako okufuna obuvune. Okwewala kino, kwata ebinywa byo ebikulu mu ntambula yonna era teebereza ng’osika olubuto lwo ng’ogenda ku mugongo gwo.
- Toyanguwa: Dduyiro ono yeetaaga okubeera ku bbalansi n’okufuga. Okufubutuka mu ntambula kiyinza okuvaako ffoomu embi n’ebivaamu obutakola bulungi. Twala obudde bwo buli lw’osika waggulu n’okukwata ku bigere, essira lisse ku kukonziba kw’ebinywa n’okukuuma bbalansi.
- Kozesa Full Range of Motion: Kakasa nti okka omubiri gwo okutuukira ddala wansi mu
Okukwata ku kigere okusika waggulu Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Okukwata ku kigere okusika waggulu?
Yee, abatandisi basobola okukola dduyiro wa Push-up Toe Touch, naye kiyinza okuba ekizibu kuba kyetaagisa amaanyi n’okutebenkera. Dduyiro wa mulembe nnyo kubanga agattako okusika waggulu n’okukwata ku kigere, ng’akola omubiri ogwa waggulu n’omusingi. Bw’oba omutandisi, oyinza okwagala okutandika n’ebintu ebikulu ebikusika n’oyingizaamu mpolampola entambula enzibu ng’amaanyi go n’omutindo gw’okubeera omulamu obulungi bigenda bitereera. Bulijjo jjukira okuwuliriza omubiri gwo n’okukyusakyusa dduyiro nga bwe kyetaagisa okusinziira ku mutindo gw’olina kati.
Wagamba atya akawu emirundi Okukwata ku kigere okusika waggulu?
- The Diamond Push-up: Enkyukakyuka eno ey’okusika waggulu erimu okuteeka emikono gyo okumpi wansi w’ekifuba kyo, n’okola ekifaananyi kya dayimanda n’engalo zo, ekitunuulira ennyo ebitundu ebisatu.
- The Clap Push-up: Enkyukakyuka eno eya push-up etulika erimu okusika waggulu n’amaanyi agamala okusitula emikono gyo okuva ku ttaka, ekikusobozesa okukuba mu ngalo wakati wa buli rep, ekyongera okusoomoozebwa n’okukola ku maanyi go ne sipiidi yo.
- The Wide Grip Push-up: Enkyukakyuka eno erimu okuteeka emikono gyo nga gyawukana okusinga obugazi bw’ebibegabega, ekitunuulira ennyo ebinywa by’ekifuba n’okukendeeza ku mugugu ku triceps.
- The One Arm Push-up: Enkyukakyuka eno ey’omulembe ey’okusika waggulu erimu okukola dduyiro ng’okozesa omukono gumu gwokka, ekyongera nnyo ku buzibu n’okukwata ebinywa ebikulu ku ddaala erya waggulu
Waakulu obulimba ebyamarga Okukwata ku kigere okusika waggulu?
- Plank Jacks: Okufaananako ne Push-up Toe Touch, Plank Jacks zirimu ekifo ky’embaawo era ziyamba mu kunyweza omusingi, okulongoosa bbalansi, n’okutumbula okukwatagana, bwe kityo ne kijjuliza emigaso gya dduyiro eyasooka.
- Burpees: Burpees dduyiro wa mubiri gwonna ng’alimu okusika waggulu, nga Push-up Toe Touch, era ayamba okutumbula amaanyi, obuvumu n’okugumiikiriza, ekigifuula dduyiro omulungi ow’okujjuliza.
Ebifaananyi ez'okusobola okutandika Okukwata ku kigere okusika waggulu
- Dduyiro w’obuzito bw’omubiri
- Workout ya Plymetrics
- Enkyukakyuka mu kusika waggulu
- Dduyiro w’okukwata ku bigere
- Obuzito bw’omubiri Push-up Toe Touch
- Okutendekebwa mu plyometric
- Enkola za fitness ezirimu Push-up Toe Touch
- Okunyweza dduyiro n’obuzito bw’omubiri
- Push-up ne Toe Touch combo
- Dduyiro w'okulongoosa Plyometrics.