Okusika Amaanyi g’okuyimiriza

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Olwawonye
• Ekinaku eky'olwayo: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Ekinaku eky'enna: Deltoid Posterior, Obliques, Pectoralis Major Sternal Head

Okuva mu Okusika Amaanyi g’okuyimiriza

Suspension Power Pull ye dduyiro ow’amaanyi ow’omubiri gwonna ng’ayongera amaanyi, okutebenkera n’okugumiikiriza, okusinga ng’atunuulira omugongo, emikono n’ebinywa ebikulu. Dduyiro ono mulungi nnyo eri abaagalana ba fitness ku mitendera gyonna, okuva ku batandisi abanoonya okuzimba amaanyi ag’omusingi okutuuka ku bannabyamizannyo abagenderera okutumbula omutindo gwabwe. Okuyingiza Suspension Power Pull mu nkola yo ey’okukola dduyiro kiyinza okulongoosa entambula y’omubiri gwo, okutumbula bbalansi y’ebinywa, n’okwongera ku mutindo gw’enkyukakyuka y’emmere, ekigifuula eky’omuwendo mu nkola yonna ey’okukola ffiiti.

Okukola : Okukola Okufaayo Okusika Amaanyi g’okuyimiriza

• Yimirirako ng’otunudde mu kifo we basimba ennanga, kwata emikono ng’engalo zo zitunudde, olwo weesigame emabega okutuusa ng’omubiri gwo guli mu nkoona entono, ng’ebigere byo biri mu maaso go ate ng’emikono gyo giwanvuye mu bujjuvu.
• Dduyiro otandike ng’osika omubiri gwo ng’ogyolekera emikono, ng’ofukamira ebikoona n’okubikuuma nga kumpi n’omubiri gwo.
• Nga bw’osika waggulu, kyusa omubiri gwo ku ludda olumu, otuuke ku mukono ogw’ekikontana ng’oyolekera ekifo omutendesi w’okuyimiriza w’asimba ennanga.
• Wekka wansi oddeyo mu kifo w’otandikidde mu ngeri efugibwa, olwo oddemu dduyiro ku ludda olulala.

Enfatuko Okukola Okusika Amaanyi g’okuyimiriza

• **Engage Your Core:** Dduyiro ono si ku maanyi g’omubiri gwo ogwa waggulu gokka; okuyingiza omusingi gwo kikulu nnyo okukuuma bbalansi n’obutebenkevu. Kino era kijja kukuyamba okukuuma omugongo gwo ogwa wansi obutanyigirizibwa. Ensobi etera okukolebwa kwe kuleka olubuto ne luseeyeeya nga lwolekera wansi oba okukoona omugongo ekisusse ekiyinza okuvaako obuzibu mu mugongo.
• **Entambula ezifugibwa:** Weewale entambula eziwuuma oba ez’amangu. Wabula essira lisse ku ntambula empola ezifugibwa ng’osika omubiri gwo waggulu ng’oyolekera emikono n’oluvannyuma n’okka mpola n’odda mu mbeera gy’otandikidde. Kino kijja kukakasa nti okola ebinywa

Okusika Amaanyi g’okuyimiriza Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okusika Amaanyi g’okuyimiriza?

Mu butuufu, abatandisi basobola okukola dduyiro wa Suspension Power Pull. Wabula kikulu okumanya nti ono dduyiro wa mulembe era abatandisi balina okutandika n’okuziyiza okutono okukakasa nti bakozesa ffoomu entuufu so si kunyigiriza binywa byabwe. Era kirungi okuba n’omutendesi w’omuntu oba omukugu mu kukola ffiiti akulage ffoomu entuufu okutangira obuvune. Bulijjo jjukira okubuguma nga tonnaba kukola dduyiro ate ng’omaze okukola dduyiro n’onnyogoga. Bw’oba ​​owulira obulumi bwonna ng’okola dduyiro, yimirira mangu onoonye amagezi okuva eri omukugu mu kukola dduyiro.

Wagamba atya akawu emirundi Okusika Amaanyi g’okuyimiriza?

• "Suspension Power Pull with Squat" eyongera ku elementi y'omubiri ogwa wansi ng'eyingizaamu squat ku nkomerero ya buli kusika, ng'ekola glutes n'ebisambi byo.
• "Alternating Suspension Power Pull" kizingiramu okukyusakyusa wakati w'okusika n'omukono ogwa ddyo n'oluvannyuma n'omukono ogwa kkono, ekiyinza okuyamba okulongoosa amaanyi g'oludda olumu ne bbalansi.
• "Suspension Power Pull with Twist" eyongerako entambula ey'okuzimbulukuka ku ntikko y'okusika, n'ekwata ebinywa byo ebiwanvu (obliques) n'ebinywa ebirala ebikulu.
• "Suspension Power Pull with Jump" eyongerako ekintu kya plyometric nga kissaamu okubuuka ku nkomerero y'okusika, ekiyinza okutumbula amaanyi n'okubwatuka.

Waakulu obulimba ebyamarga Okusika Amaanyi g’okuyimiriza?

• Deadlift ye dduyiro omulala akwatagana nayo kuba tekoma ku kukola binywa bya mugongo nga Suspension Power Pull wabula ekwata n’omubiri omusingi n’ogw’omukono ogwa wansi, n’ewa dduyiro omujjuvu n’okutumbula amaanyi g’omubiri okutwalira awamu.
• Pull-up ye dduyiro omulala akwatagana nayo kuba akola ku bibinja by’ebinywa bye bimu ne Suspension Power Pull, kwe kugamba ebinywa by’omugongo, ebibegabega n’omukono, era ayamba okwongera amaanyi g’omubiri ogwa waggulu n’okulongoosa ennyonyola y’ebinywa.