Okulimba okugaziya

• Omusangwa w'ekifo: Emitima Mayumba - Okyuuzyaża Ez'olupapula., Bizeeyo by'ekiseera.
• Ekitundu: Omasengezi
• Ekinaku eky'olwayo: Triceps Brachii

Okuva mu Okulimba okugaziya

Dduyiro w’okugaziya okulimba (Lying Extension) dduyiro mulungi ow’okutendeka amaanyi ng’okusinga atunuulira ebitundu byo ebisatu, okuyamba okutumbula amaanyi g’ebinywa n’amaanyi g’omukono okutwalira awamu. Workout nnungi nnyo eri abatandisi n’abaagalana abamanyi fitness ey’omulembe kuba esobola okukolebwa n’obuzito obw’enjawulo, ekisobozesa okutereeza emitendera gy’obuzibu. Abantu bandyagadde okukola dduyiro ono okutumbula amaanyi g’omubiri gwabwe ogwa waggulu, okutumbula okunnyonnyola ebinywa, n’okutumbula okutambula obulungi kw’emikono n’okukyukakyuka.

Okukola : Okukola Okufaayo Okulimba okugaziya

• Golola emikono gyo butereevu waggulu w’ekifuba kyo, okakasa nti ebikoona byo bifukamidde katono okwewala okunyigirizibwa.
• Wansi mpola mpola dumbbells mu ngeri eringa eya arc ng’oyolekera ku mabbali g’omutwe gwo, ng’ofukamira enkokola zo ng’ogenda, okutuusa ng’obuzito bukwatagana n’amatu go.
• Yimirirako katono n’oluvannyuma ositule dumbbells okudda mu kifo we watandikira ng’ogaziya enkokola zo n’okozesa triceps zo okusitula obuzito.
• Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma obuzito n’okukuuma enkokola zo mu mbeera y’emu mu dduyiro yenna.

Enfatuko Okukola Okulimba okugaziya

• Enkwata Ennungi: Kwata obuuma obuyitibwa dumbbells butereevu waggulu w’ekifuba kyo ng’engalo zo zitunudde. Enkwata yo erina okuba nga nnywevu naye nga tenywevu nnyo. Ensobi etera okukolebwa kwe kukwata ennyo ekiyinza okuvaako engalo okunyigirizibwa.
• Entambula efugibwa: Wansizza mpola mpola dumbbells okutuusa lwe zinaaba okumpi n’amatu go, ng’enkokola zo zikuume nga ziri mu kkoona lya diguli nga 90. Ekikulu kwe kutambula mu ngeri efugibwa era ennungi. Weewale ensobi y’okutambula amangu oba okusikasika obuzito ekiyinza okuvaako obuvune.
• Enfo y’enkokola: Kuuma enkokola zo nga ziri kumpi n’omutwe gwo mu kiseera kyonna ky’otambula. Ensobi etera okukolebwa kwe kuleka ebikoona ne bifuumuuka okutuuka ku mabbali, ekiyinza okussa akazito akateetaagisa

Okulimba okugaziya Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okulimba okugaziya?

Yee, abatandisi mazima ddala basobola okukola dduyiro w’okugaziya Lying. Dduyiro mulungi nnyo okunyweza n’okutonnya ebinywa ebiyitibwa triceps n’ebinywa ebirala mu mikono. Wabula kikulu okutandika n’obuzito obutono n’okussa essira ku kukuuma ffoomu entuufu okwewala obuvune. Nga bwe kiri ku dduyiro yenna omupya, abatandisi balina okutandika mpola era mpolampola okwongera amaanyi ng’amaanyi gaabwe n’okugumiikiriza bitereera. Bw’oba ​​olina ekikweraliikiriza mu by’obulamu, bulijjo kirungi okwebuuza ku mukugu mu by’obulamu oba omusawo w’ebyobulamu nga tonnatandika nkola mpya ya dduyiro.

Wagamba atya akawu emirundi Okulimba okugaziya?

• Lying Back Extension kyetaagisa okugalamira ku mugongo n’okusitula omubiri gwo ogwa waggulu n’amagulu, n’okola ekifaananyi kya V.
• Side Lying Extension ekulina okugalamira ku ludda olumu n’ositula okugulu n’omukono gwo ogw’okungulu okusobola okukola okugolola.
• Lying Triceps Extension kizingiramu okugalamira ku mugongo ng’olina dumbbell mu buli mukono, n’ogololera emikono gyo butereevu waggulu n’oluvannyuma n’ofukamira ku nkokola okukkakkanya obuzito.
• Lying Leg Extension kyetaagisa okugalamira ku mugongo n’ogolola okugulu okumu omulundi gumu, okukuuma okulala nga kufukamidde, ekigenderera ebinywa byo ebya wansi mu lubuto.

Waakulu obulimba ebyamarga Okulimba okugaziya?

• Push-ups: Push-ups era zikola triceps, wamu n’ekifuba n’ebibegabega, nga zikuwa workout enzijuvu ey’omubiri ogwa waggulu ekwatagana n’okwawula triceps mu Lying extension.
• Skull Crushers: Okufaananako ne Lying extension, Skull Crushers ye dduyiro ow’okwekutula ku balala agenderera nnyo triceps, okusobozesa okunyweza n’okutonnya ekibinja ky’ebinywa kino nga essira liteekeddwateekeddwa, n’okuyamba okutumbula emigaso egifunibwa okuva mu Lying extension.