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Okusika okuyambibwa

Empaawo y'ensomero

Omusangwa w'ekifoOsende y’okufuna ky’ogulemu mu mulundi.
EkitunduKakok yapapa obuzi obaakubambezzamu.
Ekinaku eky'olwayoLatissimus Dorsi
Ekinaku eky'ennaBrachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Okusika okuyambibwa

Dduyiro wa Assisted Pull-up dduyiro azimba amaanyi ng’atunuulira ebinywa by’omugongo, ebibegabega n’emikono, ekigifuula dduyiro omulungi ennyo eri abo abanoonya okutumbula amaanyi g’omubiri gwabwe ogwa waggulu. Kya mugaso nnyo eri abatandisi oba abayinza okulwanagana n’okusika bulijjo, kuba kibasobozesa okuzimba mpolampola amaanyi gaabwe n’okugumiikiriza. Bw’oyingiza Assisted Pull-ups mu nkola yo ey’okukola dduyiro, osobola okulongoosa tone y’ebinywa byo, okwongera amaanyi go, n’okukola okutuuka ku kumaliriza pull-ups ezitayambiddwa.

Okukola : Okukola Okufaayo Okusika okuyambibwa

  • Yimirira ku pulatifomu oba fukamira ku paadi, kwata emikono ng’engalo zo zitunudde wala, ate ng’emikono gyo gigaziye katono okusinga obugazi bw’ebibegabega.
  • Wansizza omubiri gwo wansi mpola mu ngeri efugibwa okutuusa ng’emikono gyo giwanvuye mu bujjuvu, okukakasa nti toleka buzito kukka mangu.
  • Tandika okwesika waggulu ng’osika ebibegabega byo wamu n’okusika enkokola wansi ng’oyolekera ebisambi okutuusa ng’akalevu kwo kali waggulu w’ebbaala.
  • Wekka mpola mpola oddeyo mu kifo w’otandikidde, ng’okakasa nti entambula zo zifugibwa era nga zinywevu, olwo oddemu dduyiro okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Okusika okuyambibwa

  • **Weewale Okufubutuka Okutambula**: Ensobi etera okukolebwa kwe kufubutuka mu dduyiro, ekiyinza okuvaako ffoomu etali ntuufu n’obuvune obuyinza okubaawo. Kakasa nti buli rep okola mpola era ng’ofuga, ng’essira olitadde ku kukonziba kw’ebinywa n’okufulumya.
  • **Togolola Mikono Mu bujjuvu**: Weewale okugolola emikono gyo mu bujjuvu wansi mu ntambula. Okukuuma ebikoona nga bifukamidde katono kiyinza okuziyiza ebinywa okunyigirizibwa n’okukuuma okusika omuguwa ku binywa by’ogezaako okukola.
  • **Engage Your Core**: Okuyingiza core yo mu dduyiro yenna kiyinza okuyamba okukuuma obutebenkevu

Okusika okuyambibwa Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okusika okuyambibwa?

Mu butuufu, abatandisi basobola okukola dduyiro wa Assisted Pull-up. Dduyiro ono akoleddwa mu ngeri ey’enjawulo okuyamba abatandisi okuzimba amaanyi n’okukola okutuuka ku kukola pull-ups bulijjo. Assisted Pull-ups osobola okugikola ng’okozesa resistance bands oba ekyuma ekiyamba okusika waggulu ky’osobola okusanga mu jjiimu ezisinga obungi. Ebikozesebwa bino biyamba okuggya obuzito obumu ku mikono n’ebibegabega, ekikusobozesa okwesika waggulu nga tolina buzibu bungi. Bw’ogenda weeyongera amaanyi, osobola okukendeeza ku buyambi okutuusa lw’onoosobola okukola pull-ups nga toyambiddwa. Bulijjo jjukira okukuuma ffoomu n’obukodyo obutuufu okwewala obuvune.

Wagamba atya akawu emirundi Okusika okuyambibwa?

  • Negative Pull-ups: Mu nkyukakyuka eno, otandikira waggulu ku ntambula n’okka wansi mpola, ng’essira olitadde ku kitundu kya dduyiro ekitali kya bulijjo.
  • Inverted Row: Wadde nga si ya kinnansi okusika, enkyukakyuka eno ekola ebinywa ebifaanagana era nga kizingiramu okusika obuzito bw’omubiri gwo okutuuka ku bbaala ate ng’ebigere byo bikuuma ku ttaka.
  • Jumping Pull-ups: Enkyukakyuka eno erimu okubuuka okuva ku ttaka okuyamba ku mutendera ogw’okudda waggulu ogw’okusika waggulu, olwo n’okka wansi mpola.
  • Kipping Pull-ups: Pul-up eno ey’omulembe gwa CrossFit ekozesa entambula ey’okuwuubaala okukola amaanyi, ekifuula pull-up okwangu n’okusobozesa okuddiŋŋana ennyo.

Waakulu obulimba ebyamarga Okusika okuyambibwa?

  • Inverted Rows nazo zijjuliza Assisted Pull-ups nga essira liteekebwa ku binywa bye bimu naye nga liva mu nsonda ey’enjawulo, okuwa workout enzijuvu eri omugongo n’emikono n’okulongoosa amaanyi g’omubiri gwo ag’okusika.
  • Push-ups, wadde nga okusinga zitunuulira kifuba ne triceps, era zisobola okujjuliza Assisted Pull-ups kuba ziyamba okuzimba amaanyi g’omubiri ogwa waggulu okutwalira awamu, balance, n’okutebenkera, ebyetaagisa okukola pull-ups obulungi.

Ebifaananyi ez'okusobola okutandika Okusika okuyambibwa

  • Dduyiro w’ekyuma ekisika waggulu nga kiyambibwako
  • Okunyweza Omugongo Pull-up
  • Ekyuma kya Leverage Ekisika-okusitula
  • Assisted Pull-up eri Omugongo
  • Ebikozesebwa mu Gym okukola Pull-ups
  • Okukola dduyiro w’omugongo nga tuyambibwa
  • Ebintu Ebisika Ebikozesebwa Ebiyambibwako Ekyuma
  • Dduyiro ow’okusika waggulu ng’oyambibwako
  • Dduyiro w’okusika ebinywa by’omugongo
  • Okutendekebwa mu kusimbula nga bayambibwako