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Okusika-okusitula

Empaawo y'ensomero

Omusangwa w'ekifoEbinyumu
EkitunduOmwendo mw'ebikolwa.
Ekinaku eky'olwayoPectoralis Major Sternal Head
Ekinaku eky'ennaDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Okusika-okusitula

Push-ups dduyiro akola ebintu bingi anyweza ekifuba, ebibegabega, triceps, n’ebinywa ebikulu, okutumbula amaanyi g’omubiri okutwalira awamu n’okugumiikiriza. Zisaanira abantu ssekinnoomu ku mitendera gyonna egy’okubeera omulamu obulungi, kuba zisobola okukyusibwa okwongera oba okukendeeza ku maanyi. Abantu bandyagadde okussaamu okusika mu nkola yaabwe olw’okubanguyira, nga tekyetaagisa bikozesebwa, n’obulungi bwabyo mu kulongoosa amaanyi g’omubiri ogwa waggulu n’okutumbula amaanyi g’ebinywa.

Okukola : Okukola Okufaayo Okusika-okusitula

  • Ebigere byo bikuume nga byawukanye mu bugazi bw’ekisambi, kwata omusingi gwo, era kuuma layini engolokofu okuva ku mutwe okutuuka ku bigere byo.
  • Tandika okukka omubiri gwo ng’oyolekera ettaka ng’ofukamira ebikoona byo, ng’okuuma enkokola zo nga ziri kumpi n’omubiri gwo.
  • Weeyongere okwekka okutuusa ng’ekifuba oba ekirevu kyo kikwata wansi, oba okumpi nga bw’osobola okutuuka.
  • Sindika omubiri gwo waggulu ng’odda mu mbeera y’embaawo empanvu, ng’okuuma layini engolokofu era toleka mugongo gwo kugwa. Kino kimaliriza push-up emu.

Enfatuko Okukola Okusika-okusitula

  • Okuteeka Omukono: Ensobi endala etera okukolebwa kwe kuteeka emikono mu ngeri enkyamu. Emikono gyo girina okuba nga gigazi katono okusinga obugazi bw’ebibegabega nga gyawukana era nga gikwatagana n’ebibegabega byo oba wansi katono. Tezirina kubeera wala nnyo mu maaso oba emabega nnyo, kuba kino kiyinza okunyigiriza ebibegabega n’okukendeeza ku bulung’amu bwa dduyiro.
  • Full Range of Motion: Okusobola okufunamu ennyo mu dduyiro ono, kakasa nti okozesa full range of motion. Wansi omubiri gwo okutuusa ng’ekifuba katono kikwata wansi n’oluvannyuma n’osika okudda waggulu okutuuka mu kifo we watandikira. Weewale okukola half push-ups (obutagenda wansi yonna oba waggulu yonna), kuba kino kikendeeza ku bulungibwansi bwa dduyiro era kisobola

Okusika-okusitula Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okusika-okusitula?

Yee, abatandisi mazima ddala basobola okukola push-ups. Wabula bayinza okwetaaga okutandika n’enkyusa ezikyusiddwa singa basanga nga standard push-up esoomooza nnyo. Enkyukakyuka emu etera okukolebwa kwe kukola ‘push-ups’ ku maviivi mu kifo ky’okukola ku bigere. Kino kikendeeza ku buzito bw’omubiri omuntu bw’alina okusitula, ne kibanguyira dduyiro. Amaanyi bwe geeyongera, basobola okugenda mu maaso ne batuuka ku ‘push-ups’ mu bujjuvu. Kikulu okukuuma ffoomu entuufu okwewala obuvune n’okufuna omugaso ogusinga mu dduyiro ono.

Wagamba atya akawu emirundi Okusika-okusitula?

  • Diamond Push-Up kika kya push-up ng’emikono gyo gikola ekifaananyi kya dayimanda, nga gigenderera ebinywa byo eby’omu kifuba ebisatu n’eby’omunda.
  • Decline Push-Up kizingiramu okuteeka ebigere byo ku kifo ekigulumivu, okwongera ku buziyiza n’okussa essira ku kifuba ekya waggulu n’ebibegabega.
  • Spiderman Push-Up ye nkyukakyuka ya ‘dynamic push-up variation’ ng’oleeta okugulu kwo ku nkokola yo mu kiseera ky’okusika, n’okwata core yo ne obliques.
  • One Arm Push-Up nkyukakyuka ya mulembe eyongera nnyo ku buzibu ng’okola dduyiro n’omukono gumu gwokka, n’esomooza amaanyi go ne bbalansi.

Waakulu obulimba ebyamarga Okusika-okusitula?

  • Pull-ups ziyamba nnyo ku push-ups kuba zitunuulira omugongo ne biceps, okutebenkeza ebibinja by’ebinywa ebikolebwa mu kiseera ky’okusika n’okutumbula amaanyi n’okutebenkera kw’omubiri ogwa waggulu okutwalira awamu.
  • Tricep dips ye dduyiro omulala ajjuliza push-ups kubanga egenderera triceps, ekibinja ky’ebinywa ekikozesebwa ennyo mu push-ups, bwe kityo ne kyongera ku mutindo gwo push-up n’okugumiikiriza.

Ebifaananyi ez'okusobola okutandika Okusika-okusitula

  • Dduyiro w’ekifuba ow’obuzito bw’omubiri
  • Workout ey’okusika waggulu
  • Okukola dduyiro w’omubiri ogwa waggulu
  • Dduyiro z’okutendeka amaanyi
  • Workout awaka ku kifuba
  • Enkola ya fitness nga mulimu push-ups
  • Ekitabo ky’okutendekebwa mu kusika waggulu
  • Dduyiro w’okuzimba ebinywa by’ekifuba
  • Tewali bikozesebwa mu kifuba workout
  • Okulongoosa amaanyi g’ekifuba ng’okozesa ‘push-ups’