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Okusika wansi

Empaawo y'ensomero

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

Okuva mu Okusika wansi

Pulldown ye dduyiro ow’okutendekebwa mu maanyi agakola emirimu egy’enjawulo ng’okusinga atunuulira ebinywa by’omugongo naddala latissimus dorsi ate ng’akwata n’ebibegabega byo ne biceps. Kirungi nnyo eri omuntu yenna ayagala okuzimba amaanyi g’omubiri ogwa waggulu, okuva ku batandisi okutuuka ku baagalana ba fitness ey’omulembe. Bw’oyingiza Pulldowns mu nkola yo ey’okukola dduyiro, osobola okulongoosa ennyimiririra yo, okutumbula okunnyonnyola ebinywa, n’okwongera ku maanyi g’omubiri gwo ogwa waggulu okutwalira awamu.

Okukola : Okukola Okufaayo Okusika wansi

  • Kwata ebbaala ng’emikono gyo gigaziye katono okusinga obugazi bw’ebibegabega, ng’engalo zitunudde mu maaso.
  • Sika ebbaala wansi ng’oyolekera ekifuba kyo ekya waggulu ng’omugongo gukuuma nga gugoloddwa, ng’essira olitadde ku kukwata ebibegabega byo wamu.
  • Kwata ekifo kino okumala akaseera, ng’owulira okukonziba mu binywa byo eby’omugongo.
  • Sumulula mpola mpola ebbaala oddeyo mu kifo w’otandikidde, okukakasa nti entambula efugibwa okusobola okuyingiza ebinywa byo mu bujjuvu.

Enfatuko Okukola Okusika wansi

  • **Controlled Movement**: Weewale ensobi y'okukozesa momentum okusika ebbaala wansi. Wabula essira lisse ku ntambula efugirwa mpola ng’osika ebbaala wansi okutuuka mu kifuba kyo n’oluvannyuma n’ogireka mpola mpola n’eddamu okusituka. Kino kikakasa nti ebinywa byo bye bikola omulimu so si sipiidi okuva mu ntambula y’omubiri gwo.
  • **Weewale Okugaziya ennyo**: Ensobi endala etera okukolebwa kwe kusika ebbaala wansi nnyo. Ebbaala erina okusimbulwa wansi okutuuka ku kifuba kyo ekya waggulu, so si mu lubuto lwo. Okuwanvuwa ennyo kiyinza okuvaako okulumwa ebibegabega n’omugongo.
  • **Obugazi bw’okukwata**: Obugazi bw’okukwata kwo bulina okuba nga bugazi katono okusinga obugazi bw’ekibegabega. Ngazi nnyo oba nnyo

Okusika wansi Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okusika wansi?

Yee, abatandisi basobola ddala okukola dduyiro wa Pulldown. Dduyiro mulungi nnyo okunyweza ebinywa by’omugongo naddala ebya latissimus dorsi. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Amaanyi n’obukodyo bwe bigenda byeyongera, obuzito busobola okweyongera mpolampola. Kiyinza okuba eky’omugaso okubeera n’omutendesi w’omuntu oba omukugu mu by’okukola dduyiro okusooka okulaga dduyiro okukakasa nti alina obukodyo obutuufu.

Wagamba atya akawu emirundi Okusika wansi?

  • Close-Grip Pulldown y’engeri endala ng’essira eriteeka ku lats eza wansi, n’ewa omugongo gwo okulabika ng’ojjudde.
  • Reverse-Grip Pulldown y’ekyusakyusa ku dduyiro ow’ekinnansi, ng’eggumiza ebinywa mu lats zo eza wansi ne rhomboids.
  • Straight-Arm Pulldown nkyukakyuka ya njawulo etunuulira lats, eyamba okulongoosa enyimirira yo n’okukyukakyuka.
  • Underhand Pulldown nkola ya njawulo ku dduyiro ono, ng’essira liteekeddwa ku biceps n’ebinywa by’omugongo ogwa waggulu.

Waakulu obulimba ebyamarga Okusika wansi?

  • Bent-Over Row ye dduyiro omulala ajjuliza Pulldown okuva bwe kiri nti akola ku bibinja by’ebinywa bye bimu, omuli latissimus dorsi ne trapezius, naye okuva mu nsonda ey’enjawulo, okutumbula enkula y’ebinywa mu ngeri ey’enjawulo.
  • Deadlift dduyiro wa mugaso akwatagana ne Pulldown kuba takoma ku kunyweza binywa bya mugongo wabula akwata n’omubiri ogwa wansi n’omusingi, n’awa enkola ey’okutendekebwa ey’amaanyi enzijuvu.

Ebifaananyi ez'okusobola okutandika Okusika wansi

  • "Okukola dduyiro wa Cable Pulldown".
  • "Dduyiro w'okunyweza omugongo".
  • "Dduyiro wa cable ku mugongo".
  • "Okudduka emabega w'okusika wansi".
  • "Dduyiro wa jjiimu ku mugongo".
  • "Okukola dduyiro wa cable mu mubiri ogwa waggulu".
  • "Dduyiro wa Lat Pulldown".
  • "Dduyiro w'okuzimba ebinywa by'omugongo".
  • "Emisomo gy'ebyuma bya cable".
  • "Okutendekebwa kw'amaanyi eri ebinywa by'omugongo".