Thumbnail for the video of exercise: Okunnyika mu bitundu by’omubiri (Scapula Dips).

Okunnyika mu bitundu by’omubiri (Scapula Dips).

Empaawo y'ensomero

Omusangwa w'ekifoOsende y’okufuna ky’ogulemu mu mulundi.
EkitunduOmwendo mw'ebikolwa.
Ekinaku eky'olwayoLevator Scapulae
Ekinaku eky'ennaSerratus Anterior, Trapezius Upper Fibers
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Okunnyika mu bitundu by’omubiri (Scapula Dips).

Scapula Dips dduyiro wa mugaso ng’okusinga atunuulira ebinywa ebyetoolodde ebibegabega, okutumbula amaanyi, okutebenkera n’okutambula. Dduyiro ono wa mugaso nnyo eri bannabyamizannyo, abaagala ennyo okukola emirimu gy’omubiri, n’abantu ssekinnoomu abaagala okutumbula amaanyi g’omubiri gwabwe ogwa waggulu n’engeri gye bayimiriramu. Okwenyigira mu Scapula Dips kiyinza okuyamba mu kuziyiza obuvune, okukola obulungi mu mizannyo n’okukola dduyiro omuli okutambula kw’omubiri ogwa waggulu, n’okutwalira awamu okulongoosa obulamu bw’omubiri n’obulamu bwe obulungi.

Okukola : Okukola Okufaayo Okunnyika mu bitundu by’omubiri (Scapula Dips).

  • Ng’ebigere byo bifulumye mu maaso ate ng’amaviivi gafukamidde, ssika omubiri gwo mu maaso ewala ekimala emabega wo n’ogogola ku mabbali g’entebe oba entebe.
  • Wansi omubiri gwo ng’ofukamira enkokola okutuusa lw’owulira ng’ogoloddwako katono mu bibegabega oba mu kifuba, olwo n’osika omubiri gwo waggulu ng’ogolola emikono gyo, ng’essira olitadde ku kukozesa emikono n’ebibegabega.
  • Waggulu w’entambula, ssika waggulu nga bw’osobola era onyige ebibegabega byo wamu.
  • Wekka wansi oddeyo wansi era oddemu entambula ku muwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Okunnyika mu bitundu by’omubiri (Scapula Dips).

  • Kuuma Ennyimiririra Ennungi: Kuuma ekifuba kyo waggulu ate ebibegabega wansi n’okudda emabega mu dduyiro yenna. Weewale okugwa oba okwetooloola ebibegabega kuba kino kiyinza okuvaako ffoomu embi n’okufuna obuvune.
  • Entambula efugirwa: Wansi omubiri gwo ng’ofukamira ebikoona okutuusa lwe bikola enkoona ya diguli 90. Oluvannyuma, zza omubiri gwo waggulu ng’okozesa emikono n’ebibegabega, so si magulu go. Entambula erina okuba mpola era nga efugibwa. Weewale okufubutuka dduyiro kuba kino kiyinza okuvaako ffoomu embi n’okukendeeza ku bulungibwansi.
  • Full Range of Motion: Kakasa nti oyita mu full range of motion mu kiseera kya buli rep. Kino kitegeeza okukka omubiri gwo nga bwe kisoboka, n’oluvannyuma n’onyiga waggulu okutuusa ng’emikono gyo giwanvuye mu bujjuvu. Ekitundu

Okunnyika mu bitundu by’omubiri (Scapula Dips). Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okunnyika mu bitundu by’omubiri (Scapula Dips).?

Yee, abatandisi basobola okukola dduyiro wa Scapula Dips. Wabula kikulu okutandika ne ffoomu entuufu n’okuddiŋŋana okutono okwewala obuvune. Amaanyi n’okutambula bwe byeyongera, omuwendo gw’okuddiŋŋana oba seti guyinza okweyongera. Bulijjo kirungi okwebuuza ku mukugu mu kukola ffiiti oba omusawo w’omubiri okukakasa nti dduyiro akolebwa mu butuufu.

Wagamba atya akawu emirundi Okunnyika mu bitundu by’omubiri (Scapula Dips).?

  • Tricep Dips: Zino nkola ya scapula dips ey’omulembe, nga kyetaagisa okugolola emikono gyo mu bujjuvu okusobola okukwata triceps zo mu ngeri ey’amaanyi.
  • Straight Leg Dips: Mu nkyukakyuka eno, okuuma amagulu go nga gagoloddwa mu maaso go ng’okola dip, ekyongera okukaluba n’okusikiriza ennyo core yo.
  • Weighted Dips: Ku abo abanoonya dduyiro asinga okusoomoozebwa, weighted dips zirimu omusipi oba vest okwongera okuziyiza, bwe kityo ne kyongera ku maanyi ga dduyiro.
  • Ring Dips: Enkyukakyuka eno ey’omulembe ekozesa empeta za jjiimu mu kifo ky’okukozesa ekifo ekinywevu, kyetaagisa bbalansi n’okutebenkera ennyo, n’okutunuulira ebinywa byo mu ngeri ey’enjawulo.

Waakulu obulimba ebyamarga Okunnyika mu bitundu by’omubiri (Scapula Dips).?

  • Okusika: Okusika kutunuulira ebinywa mu mugongo, emikono n’ebibegabega omuli n’ebinywa by’omugongo. Zijjuliza Scapula Dips nga ziyamba okutebenkeza amaanyi n’okutambula kw’omubiri ogwa waggulu.
  • Dduyiro wa YTWL: Enkola eno yatuumiddwa erinnya olw’ebifo bina eby’okukola dduyiro, etunuulidde ebinywa ebinyweza ebibegabega n’ebinywa ebiyitibwa rotator cuff, nga bituukana ne Scapula Dips nga erongoosa entambula y’ebibegabega n’okukwatagana kw’ennyiriri.

Ebifaananyi ez'okusobola okutandika Okunnyika mu bitundu by’omubiri (Scapula Dips).

  • Obuzito bw’omubiri Scapula Dips
  • Dduyiro Anyweza Omugongo
  • Scapula Dips Workout mu kukola dduyiro
  • Workout y'omugongo mu buzito bw'omubiri
  • Dduyiro w'Awaka ku Mugongo
  • Dduyiro wa Scapular Dips
  • Dduyiro w’obuzito bw’omubiri ku Scapula
  • Dduyiro w'okuzimba ebinywa by'omugongo
  • Tewali Bikozesebwa Mugongo Dduyiro
  • Scapula Dips okusobola okufuna amaanyi g’omugongo