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Okunnyika mu ngeri ey’okudda emabega

Empaawo y'ensomero

Omusangwa w'ekifoEmitima Mayumba - Okyuuzyaża Ez'olupapula., Bizeeyo by'ekiseera.
EkitunduOmwendo mw'ebikolwa.
Ekinaku eky'olwayoTriceps Brachii
Ekinaku eky'ennaDeltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Okunnyika mu ngeri ey’okudda emabega

Dduyiro wa Reverse Dip dduyiro akola nnyo mu mubiri ogwa waggulu ng’okusinga atunuulira ebitundu byo ebisatu, ebibegabega n’ekifuba, okuyamba mu kuzimba amaanyi n’okutumbula okunnyonnyola ebinywa. Dduyiro ono asaanira abatandisi n’abaagazi ba fitness ey’omulembe kuba asobola okukyusibwa okutuuka ku mitendera gya fitness egy’enjawulo. Abantu ssekinnoomu bayinza okulonda Reverse Dips olw’engeri gye zikolamu ebintu bingi, nga zeetaaga ebyuma ebitono, n’obusobozi bw’okukwatagana n’ebibinja by’ebinywa ebingi omulundi gumu, ekivaamu okulongoosa amaanyi g’omubiri ogwa waggulu okutwalira awamu n’enyimirira.

Okukola : Okukola Okufaayo Okunnyika mu ngeri ey’okudda emabega

  • Sindika okuva ku katebe oserenge ebisambi byo mu maaso, ng’omugongo gwo gukuume nga guli kumpi n’entebe, era wansi omubiri gwo ng’ofukamira ebikoona okutuusa lwe bikola enkoona ya diguli 90.
  • Kakasa nti ebibegabega byo biri wansi era nga biva ku matu go okuziyiza okunyigirizibwa kwonna.
  • Ng’okozesa amaanyi g’omukono gwo, ssika omubiri gwo okudda waggulu mu kifo we watandikira ng’ogolola ebikoona byo.
  • Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti okuuma ffoomu entuufu mu dduyiro yenna.

Enfatuko Okukola Okunnyika mu ngeri ey’okudda emabega

  • Controlled Movement: Kikulu okukola reverse dip mu ngeri efugibwa mpola. Wansi omubiri gwo ng’ofukamira ebikoona okutuusa lwe biba mu nkoona ya diguli nga 90, olwo oddeyo waggulu. Weewale okufubutuka okutambula oba okukozesa amaanyi, kuba kino kiyinza okuvaako ffoomu etali ntuufu n’okwongera ku bulabe bw’okufuna obuvune.
  • Omugongo Gukuume Kumpi N’entebe: Ensobi etera okukolebwa kwe kutambuza omubiri gwo ewala ennyo okuva ku katebe ng’ogenda okunnyika. Kino kiyinza okukuteeka akazito akateetaagisa ku bibegabega byo. Kakasa nti omugongo gwo gusigala kumpi n’entebe mu kiseera kyonna ky’otambula.
  • Engage Your Core: Engage your core kijja kuyamba okutebenkeza omubiri gwo ng’otambula. Kino tekikoma ku kukola

Okunnyika mu ngeri ey’okudda emabega Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okunnyika mu ngeri ey’okudda emabega?

Yee, abatandisi basobola okukola dduyiro wa Reverse Dip, naye kikulu okutandika n’amaanyi amatono n’agyongera mpolampola ng’amaanyi n’okugumiikiriza bitereera. Reverse Dip okusinga etunuulidde ebitundu by’omubiri ebiyitibwa triceps, naye era ekola ebinywa ebirala mu mikono gyo, ebibegabega n’ekifuba. Laba engeri gy'oyinza okukikolamu eri abatandisi: 1. Tuula ku mabbali g’entebe oba entebe ennywevu ng’emikono gyo giteekeddwa okumpi n’ebisambi byo. 2. Tambuza omubiri gwo mu maaso okuva ku katebe, ng’owanirira obuzito bwo n’emikono gyo. 3. Ebigere bibeere nga biwanvu wansi, amaviivi nga gafukamidde mu ngeri ya diguli 90. 4. Wansi omubiri gwo ng’ofukamira ebikoona okutuusa lwe biba mu kkoona lya diguli nga 90, olwo oddeyo waggulu okutuuka mu kifo w’otandikidde. Jjukira okukuuma omugongo gwo nga guli kumpi n’entebe ate ng’omubiri gwo guyimiridde. Kino bw’okisanga nga kyangu nnyo, osobola okwongera ku buzibu ng’ogolola amagulu go mu maaso go. Bulijjo jjukira okubuguma nga tonnaba kukola dduyiro n’okunyogoga oluvannyuma lw’okukola dduyiro. Bwe

Wagamba atya akawu emirundi Okunnyika mu ngeri ey’okudda emabega?

  • Spin Entry Reverse Dip erimu abagoberera okukola spin nga tebannakulemberwa mu reverse dip omukulembeze.
  • Double Reverse Dip nkyukakyuka esinga okusoomoozebwa ng’abaagalana bakola reverse dips bbiri mu kuddiŋŋana okw’amangu.
  • Promenade Position Reverse Dip etandika n’abafumbo mu mbeera ya promenade, olwo ne bakyuka ne bagenda mu reverse dip.
  • Shadow Position Reverse Dip ye nkyukakyuka ng’abafumbo batandikira mu mbeera y’ekisiikirize, ng’omukulembeze y’ali emabega w’abagoberezi, nga tebannagenda mu reverse dip.

Waakulu obulimba ebyamarga Okunnyika mu ngeri ey’okudda emabega?

  • Bench Press: Dduyiro ono era atunuulira ekifuba, ebibegabega, n’ebitundu ebisatu nga Reverse Dip, naye alimu okukozesa obuzito, ekisobozesa okuziyiza okutereezebwa n’okukula kw’ebinywa ebinene.
  • Tricep Kickbacks: Tricep Kickbacks ziyamba nnyo mu Reverse Dips kuba zaawula n’okutunuulira triceps specifically, okuyamba okuzimba amaanyi mu kibinja ky’ebinywa kino ekyetaagisa okukola Reverse Dips obulungi.

Ebifaananyi ez'okusobola okutandika Okunnyika mu ngeri ey’okudda emabega

  • Dduyiro w’obuzito bw’omubiri obuyitibwa triceps
  • Okukola dduyiro w’omukono ogwa waggulu
  • Dduyiro wa Reverse Dip
  • Enkola z’okukola ffiiti mu buzito bw’omubiri
  • Dduyiro w’okunyweza ebitundu by’omubiri ebiyitibwa Triceps
  • Dduyiro w’omukono ogwa waggulu mu buzito bw’omubiri
  • Workout awaka ku triceps
  • Reverse Dip okusobola okutonnya omukono
  • Tewali byuma triceps workout
  • Toning y’omukono ogwa waggulu nga olina Reverse Dips