Okunnyika mu kifuba

• Omusangwa w'ekifo: Ebinyumu
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Pectoralis Major Sternal Head
• Ekinaku eky'enna: Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Triceps Brachii

Okuva mu Okunnyika mu kifuba

Chest Dip dduyiro wa maanyi mu mubiri ogwa waggulu ng’okusinga atunuulira ekifuba, triceps, n’ebibegabega, okuyamba okuzimba amaanyi n’okunnyonnyola ebinywa. Kirungi nnyo eri abantu ssekinnoomu abali ku ddaala lya fitness erya wakati oba ery’omulembe abanoonya okutumbula amaanyi g’omubiri gwabwe ogwa waggulu. Okukola Chest Dips kiyinza okulongoosa ennyo obusobozi bwo obw’okusika, ennyimiririra yo, n’omutindo gw’emizannyo okutwalira awamu, ekigifuula eky’okwongerako ekyetaagisa ku nkola yonna ey’amaanyi oba okuzimba omubiri.

Okukola : Okukola Okufaayo Okunnyika mu kifuba

• Wansi omubiri gwo mpola ng’ofukamira ebikoona ng’onyiga omubiri gwo katono mu maaso. Genda mu maaso n’okutambula kuno okutuusa lw’owulira ng’ekifuba kiwanvuye katono.
• Oluvannyuma lw’okutuuka wansi mu ntambula, ssika omubiri gwo gudde waggulu okutuuka mu kifo we watandikira ng’ogolola emikono gyo n’okukozesa ebinywa by’ekifuba okusitula obuzito bw’omubiri gwo.
• Omubiri gwo gukuume nga gugoloddwa ate engalo zo nga zikwatagana n’emikono gyo egy’omu maaso mu dduyiro yenna okwewala okulumwa.
• Ddamu enkola eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma okufuga n’okukola ffoomu mu buli kuddiŋŋana kwonna.

Enfatuko Okukola Okunnyika mu kifuba

• Entambula efugirwa: Weewale okufubutuka mu dduyiro. Okukola entambula eno amangu ennyo kiyinza okuvaako obuvune n’ebivaamu obutakola bulungi. Wansi omubiri gwo mu ngeri ey’okufugibwa mpola, olwo oddeyo waggulu okutuuka mu kifo w’otandikidde. Kino kijja kwongera okukwatagana kw’ebinywa n’okukendeeza ku bulabe bw’okufuna obuvune.
• Obuziba bw’okunnyika: Weegendereze obutagenda wansi nnyo ng’onnyika. Obuziba obusinga obulungi bwe buba ng’enkokola zo ziri mu nkoona ya diguli 90. Okugenda wansi okusinga kino kiyinza okukuteeka akazito ku bibegabega n’okukuviirako okufuna obuvune.
• Okubuguma: Bulijjo bbugumu nga tonnaba kukola ‘chest dips’. Kino kijja kuteekateeka ebinywa byo okukola dduyiro n’okukendeeza ku bulabe bw’okufuna obuvune. Abatonotono

Okunnyika mu kifuba Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okunnyika mu kifuba?

Yee, abatandisi basobola okukola dduyiro wa Chest Dip, naye kikulu okumanya nti ayinza okusoomoozebwa ennyo kuba yeetaaga amaanyi amalungi ag’omubiri ogwa waggulu. Kirungi okutandika n’okunnyika ng’oyambibwako oba okunnyika ku katebe okuzimba amaanyi nga tonnagenda mu kunnyika mu buzito bw’omubiri obujjuvu. Nga bwe kiri ku dduyiro yenna, ffoomu entuufu kikulu nnyo okuziyiza obuvune. Abatandisi nabo bayinza okuganyulwa mu bulagirizi oba okulabirirwa okuva eri omukugu mu kukola dduyiro nga basooka kugezaako dduyiro ono.

Wagamba atya akawu emirundi Okunnyika mu kifuba?

• Weighted Chest Dip erimu okwongera obuzito ku mubiri gwo ng’okozesa omusipi oba vest eriko obuzito, ekyongera amaanyi ga dduyiro n’okuyamba okuzimba amaanyi g’ebinywa.
• Bench Dip nkyukakyuka mw’okozesa entebe oba entebe okukola dip, nga kino kirungi nnyo eri abatandisi oba abatalina dip bar.
• Ring Dip nkyukakyuka esinga okusoomoozebwa mw’okola dip ku mpeta za jjiimu, eyeetaaga okutebenkera ennyo n’okukwata ebinywa byo ebikulu.
• Assisted Chest Dip erimu okukozesa ekyuma oba munno okukuyamba mu mutendera ogw’okulinnya waggulu mu dip, ekintu ekirungi ennyo eri abatandisi oba abo abeetaaga obuyambi mu dduyiro.

Waakulu obulimba ebyamarga Okunnyika mu kifuba?

• Bench Press nayo ejjuliza Chest Dip kubanga essira erisinga kulissa ku kibinja ky’ebinywa ebisookerwako kye kimu, eby’omu kifuba, naye kisobozesa okuzitowa ennyo, ekivaako ebinywa n’amaanyi okweyongera.
• Dumbbell Fly ye dduyiro omulala ow’omugaso ajjuliza Chest Dip kuba eyawula ebinywa by’ekifuba, n’awa ekika eky’enjawulo eky’okunyigirizibwa n’okugolola, ekiyinza okuvaako okukula kw’ebinywa okulongoosa n’okunnyonnyola.