okusika okuyita mu

• Omusangwa w'ekifo: Ebisenteza.
• Ekitundu: Ebyokama
• Ekinaku eky'olwayo: Gluteus Maximus
• Ekinaku eky'enna: Erector Spinae, Hamstrings

Okuva mu okusika okuyita mu

Dduyiro pull through ye ntambula ey’amaanyi ng’okusinga etunuulira ebinywa by’omugongo, emisuwa gy’omugongo, n’omugongo ogwa wansi, ekiyamba okuzimba amaanyi n’okutebenkera mu bitundu bino. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi abanoonya okulongoosa ffiiti yaabwe ey’emirimu okutuuka ku bannabyamizannyo ab’omulembe abaagala okutumbula amaanyi gaabwe n’omutindo gwabwe. Okuyingiza pull throughs mu nkola yo ey’okukola dduyiro kiyinza okuyamba mu kutumbula enyimirira ennungi, okukendeeza ku bulabe bw’okufuna obuvune, n’okulongoosa omutindo gw’emizannyo okutwalira awamu.

Okukola : Okukola Okufaayo okusika okuyita mu

• Tuuka wakati w’amagulu go okukwata omukono gwa cable oba bbandi n’emikono gyombi, ng’emikono gyo gigoloddwa ate ng’omugongo gwo guwanvuye.
• Sika waya oba bbandi mu magulu go ng’ovuga ebisambi byo mu maaso n’oyimirira butereevu.
• Sika glutes zo waggulu ku ntambula, okukakasa nti omubiri gwo gukola layini engolokofu okuva ku mutwe okutuuka ku bigere.
• Dda emabega mpola entambula, ng’osika ebisambi byo emabega n’okukka omubiri gwo okudda mu kifo we watandikira.

Enfatuko Okukola okusika okuyita mu

• Entambula efugirwa: Bw’okola okusika okuyita mu, kakasa nti okozesa entambula efugibwa era eteredde. Weewale okutambula amangu oba okutambula amangu ekiyinza okunyigiriza ebinywa oba okukuleetera obuvune. Ensobi etera okukolebwa kwe kukozesa amaanyi mu kifo ky’amaanyi g’ebinywa ekikendeeza ku bulungibwansi bwa dduyiro.
• Obuzito obutuufu: Tandika n’obuzito obutono okukakasa nti osobola okukola dduyiro ng’olina ffoomu entuufu. Bw’ogenda weeyongera amaanyi, osobola okwongera ku buzito mpolampola. Ensobi etera okukolebwa kwe kukozesa obuzito obuzitowa amangu ennyo, ekiyinza okuvaako ffoomu embi n’okufuna obuvune.

okusika okuyita mu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola okusika okuyita mu?

Yee, abatandisi mazima ddala basobola okukola okusika nga bayita mu dduyiro. Dduyiro mulungi nnyo okunyweza ebitundu by’omubiri ebiyitibwa glutes, hamstrings, n’omugongo ogwa wansi. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Era kirungi okuba n’omutendesi oba omuntu alina obumanyirivu mu jjiimu okulabirira okugezaako okusooka okukakasa nti dduyiro akolebwa bulungi.

Wagamba atya akawu emirundi okusika okuyita mu?

• Kettlebell Pull Through y’enkyukakyuka endala ekozesa kettlebell mu kifo kya cable, ng’essira liteekebwa ku bibinja by’ebinywa bye bimu naye ng’eyongerako okusoomoozebwa okw’enjawulo mu kukwata.
• Band Pull Through nkyukakyuka ekozesa bbandi eziziyiza, ekisobozesa okutereeza obuziyiza okwangu n’okugifuula eky’okulonda ekirungi ennyo mu kukola dduyiro awaka.
• Wide-Stance Pull Through y’enkyukakyuka gy’oyimiridde ng’olina ennyiriri egazi, etunuulira ennyo ebisambi byo eby’omunda ne glutes.
• Squat Pull Through nkyukakyuka eyongera okutambula mu squat ku pull through, okwongera okukwatagana kwa quads zo ne glutes.

Waakulu obulimba ebyamarga okusika okuyita mu?

• Glute bridges zisobola okwongera ku migaso gy’okusika, kuba era essira zissa ku kugaziya hip n’okunyweza glutes, ekiyinza okulongoosa obulungi bw’entambula ya hip hinge mu pull throughs.
• Kettlebell swings kyongera nnyo ku pull throughs, kuba zirimu entambula ya hip hinge efaananako n’amaanyi agabwatuka, bwe kityo ne kyongera amaanyi n’okugumiikiriza mu glutes ne hamstrings.