Okusika-okusitula

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

Okuva mu Okusika-okusitula

Push-ups dduyiro akola emirimu mingi ng’okusinga anyweza ekifuba, ebibegabega n’ebitundu by’omubiri ebisatu, ate ng’akwata n’omusingi n’omubiri ogwa wansi, n’akuwa dduyiro omulungi. Dduyiro ono asaanira abantu ssekinnoomu ku mitendera gyonna egy’okubeera omulamu obulungi, nga waliwo enkyukakyuka okwongera oba okukendeeza ku buzibu. Abantu bandyagadde okukola ‘push-ups’ kubanga tezeetaaga bikozesebwa, zisobola okukolebwa wonna, era zikola bulungi mu kulongoosa amaanyi g’omubiri okutwalira awamu n’okutebenkera.

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 wansi ng’ofukamira enkokola, ng’okuuma enkokola zo nga ziri kumpi n’omubiri gwo ate ng’omugongo gwo gugoloddwa.
• Weeyongere okwekka okutuusa ng’ekifuba oba ekirevu kyo kikwata wansi, oba okumpi nga bw’osobola okutuuka nga tofudde ffoomu yo.
• Sindika omubiri gwo waggulu oddeyo mu kifo we watandikira, ng’ogololera emikono gyo mu bujjuvu, ate ng’okuuma layini engolokofu okuva ku mutwe okutuuka ku bigere byo.

Enfatuko Okukola Okusika-okusitula

• **Kuuma Omubiri Omugolokofu:** Omubiri gwo gulina okukola layini engolokofu okuva ku mutwe okutuuka ku bigere. Weewale okuleka omugongo okugwa oba akabina okunywerera waggulu mu bbanga, kuba zino nsobi za bulijjo eziyinza okukuviirako okulumwa omugongo oba ebibegabega. Engage your core okuyamba okukuuma ekifo kino.
• **Full Range of Motion:** Wansi omubiri gwo okutuusa ng’ekifuba katono kikwata wansi n’oluvannyuma n’osika okudda waggulu okutuuka mu kifo we watandikira. Ensobi etera okukolebwa kwe butagenda wansi kimala oba obutagolola mikono mu bujjuvu waggulu. Kino kikendeeza ku bulungibwansi bw’okusika waggulu era kiyinza n’okuviirako ebinywa obutakwatagana oluvannyuma lw’ekiseera.
• **Entambula efugirwa:** Weewale okufubutuka okutambula. Wansi era ositule omubiri gwo mu a

Okusika-okusitula Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okusika-okusitula?

Yee, abatandisi basobola ddala okukola dduyiro w’okusika. Wabula kiyinza okukusoomooza mu kusooka kuba kyetaagisa amaanyi okuva mu mikono gyo, ebibegabega, ekifuba n’omusingi. Abatandisi basobola okutandika n’engeri ezikyusiddwa ez’okusika, gamba ng’okusika okugulu oba okusika ku bbugwe, ng’osika omubiri gwo okuva ku bbugwe ng’oyimiridde. Amaanyi n’okugumiikiriza bwe bigenda byeyongera, basobola okugenda mu maaso mpolampola ne bafuuka abasika bulijjo. Jjukira nti kikulu okukuuma ffoomu entuufu okwewala obuvune.

Wagamba atya akawu emirundi Okusika-okusitula?

• Wide Grip Push-up kizingiramu okuteeka emikono gyo nga gyawukana okusinga obugazi bw’ebibegabega, ng’essira osinga kulissa ku binywa by’ekifuba.
• Decline Push-up ekolebwa ng’oteeka ebigere byo ku kifo ekigulumivu, ng’ossa essira ku kifuba ekya waggulu n’ebibegabega.
• Spiderman Push-up ye dynamic version nga okugulu okumu kuleetebwa okwolekera elbow ku buli rep, engaging core ne hip flexors.
• Plyometric Push-up, era emanyiddwa nga clapping push-up, erimu okusika okuva ku ttaka n’amaanyi agamala okusitula emikono okumala akaseera katono, n’ogattako ekintu ky’emisuwa n’amaanyi mu dduyiro ono.

Waakulu obulimba ebyamarga Okusika-okusitula?

• Tricep Dips ziyamba nnyo Push-ups kubanga okusinga zissa essira ku triceps n’ebibegabega, okutumbula amaanyi n’okugumiikiriza ebinywa bino ebikulu ennyo mu kukola push-ups ennungi.
• Embaawo zijjuliza Push-ups nga zinyweza ebinywa ebikulu, ebikulu ennyo mu kukuuma ffoomu entuufu mu kiseera ky’okusika n’okutumbula okutebenkera okutwalira awamu n’okugumiikiriza.