Thumbnail for the video of exercise: Okusika okugaziwa

Okusika okugaziwa

Empaawo y'ensomero

Omusangwa w'ekifoEbinyumu
EkitunduOmwendo mw'ebikolwa.
Ekinaku eky'olwayoPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Ekinaku eky'ennaDeltoid Anterior, Triceps Brachii
AppStore IconGoogle Play Icon

Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Okusika okugaziwa

Wide Push-up ye dduyiro ow’amaanyi ow’omubiri ogwa waggulu ng’okusinga atunuulira ekifuba, ebibegabega n’ebitundu ebisatu, ate ng’akwata n’ebinywa ebikulu. Kisaanira omuntu yenna ayagala okuzimba amaanyi g’omubiri ogwa waggulu n’okulongoosa omubiri gwe, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe. Abantu bayinza okwagala okuyingiza Wide Push-ups mu nkola yaabwe ey’okukola dduyiro olw’obulungi bwayo mu kwongera okunnyonnyola ebinywa, okutumbula enyimirira ennungi, n’okutumbula amaanyi g’omubiri okutwalira awamu nga tekyetaagisa bikozesebwa mu jjiimu.

Okukola : Okukola Okufaayo Okusika okugaziwa

  • Ebigere bikuume nga bikwataganye ate ng’omubiri gwo guli mu layini engolokofu ng’okka omubiri gwo ng’ofukamira enkokola.
  • Kakasa nti core yo enyweza ate ng’omutwe gwo guli mu mbeera ya neutral, ng’otunudde wansi wansi.
  • Wansi omubiri gwo okutuusa ng’ekifuba katono kikwata wansi, ng’okakasa nti enkokola zo ziyaka ng’okka.
  • Sika omubiri gwo gudde waggulu okutuuka mu kifo we watandikira, ng’ogololera emikono gyo mu bujjuvu naye nga togisibye, era ddamu enkola eno okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Okusika okugaziwa

  • Kuuma Omubiri Omugolokofu: Kikulu nnyo okukuuma omubiri gwo nga gugoloddwa okuva ku mutwe okutuuka ku bigere mu dduyiro yenna. Weewale okusereba ebisambi oba okusitula enkwaso, kuba kino kiyinza okuvaako okunyigirizibwa wansi w’omugongo. Teebereza layini engolokofu eddukira okuva ku mutwe gwo okutuuka ku bigere byo era fuba okukuuma enkwatagana eno mu dduyiro yenna.
  • Entambula efugirwa: Weewale okufubutuka mu bifo ebikusika. Kakasa nti okka omubiri gwo mu ngeri efugibwa okutuusa ng’ekifuba kyo kumpi kikwata wansi, n’oluvannyuma oddeyo waggulu okutuuka mu kifo w’otandikidde. Entambula eno efugibwa ejja kuyamba okuyingiza ebinywa byonna ebyetaagisa n’okukendeeza ku bulabe bw’okufuna obuvune.
  • Okussa Okutuufu: B

Okusika okugaziwa Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okusika okugaziwa?

Yee, abatandisi basobola okukola dduyiro wa Wide Push-up. Wabula kiyinza okusoomoozebwa abatandisi kuba kyetaagisa amaanyi n’okutebenkera okusinga ku mutindo gwa push-up. Kikulu okutandika mpola n’ossa essira ku ffoomu okusinga obungi. Bwe kiba kizibu nnyo, basobola okutandika n’enkyusa ezikyusiddwa ng’okusika ku maviivi oba ku bbugwe okutuusa lwe bazimba amaanyi. Bulijjo kirungi okwebuuza ku mukugu mu by’okukola ffiiti okulaba nga ffoomu entuufu n’okuziyiza obuvune.

Wagamba atya akawu emirundi Okusika okugaziwa?

  • Diamond Wide Push-up kizingiramu okuteeka emikono gyo okumpi ate ng’okuuma ennyiriri empanvu, ekikuwa okusoomoozebwa okunene eri ebitundu by’omubiri ebiyitibwa triceps n’ebibegabega.
  • Staggered Wide Push-up kizingiramu okuteeka omukono gumu mu maaso okusinga omulala, ekisomooza okutebenkera kwo okw’omusingi era nga kigenderera ebibinja by’ebinywa eby’enjawulo.
  • Single Arm Wide Push-up erimu okusitula omukono gumu okuva ku ttaka, ekyongera nnyo ku buzibu era nga kigenderera ebinywa ebitebenkeza mu mubiri gwo ogwa core ne wansi.
  • Plyometric Wide Push-up erimu okusika okuva ku ttaka n’amaanyi agamala okusitula emikono gyo okuva ku ttaka, nga kino kiyingiza amaanyi ag’okubwatuka mu dduyiro.

Waakulu obulimba ebyamarga Okusika okugaziwa?

  • Incline Push-Up nayo etuukiriza Wide Push-Up kubanga essira erisinga kulissa ku kitundu ekya wansi eky’ekifuba n’ebibegabega, ekiyinza okuyamba okutumbula enkula y’ekifuba okutwalira awamu n’amaanyi.
  • Dumbbell Bench Press ye dduyiro omulala ow’omugaso ajjuliza Wide Push-Up kuba asobozesa okutambula okunene, bwe kityo n’ekola ebinywa by’ekifuba mu ngeri ey’enjawulo n’okutumbula okukula n’amaanyi g’ebinywa.

Ebifaananyi ez'okusobola okutandika Okusika okugaziwa

  • Workout ya Push-up eyagazi
  • Dduyiro w’ekifuba ow’obuzito bw’omubiri
  • Okukola dduyiro w’ekifuba awaka
  • Wide grip push-up
  • Dduyiro w’okusitula obuzito bw’omubiri
  • Dduyiro w’okunyweza ekifuba
  • Wide stance push-up nga bwe kiri
  • Okukola workout mu kifuba nga tolina byuma
  • Ebintu ebigazi okuteeka emikono push-ups
  • Enkyukakyuka mu kusika waggulu ku kifuba.