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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 w’okutendekebwa mu maanyi ng’okusinga atunuulira ebinywa by’omugongo, ebibegabega n’emikono, ekiyamba okutumbula amaanyi g’omubiri ogwa waggulu n’engeri gy’oyimiriddemu. Esaanira abantu ssekinnoomu ku mitendera gyonna egya fitness, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, olw’obuziyiza bwayo obutereezebwa. Okuyingiza Pulldowns mu nkola yo kiyinza okutumbula okunnyonnyola ebinywa, okulongoosa enkola y’emirimu, n’okuyamba mu kuziyiza obuvune, ekigifuula eky’omugaso eky’okwongera ku nkola yonna ey’okukola dduyiro.

Okukola : Okukola Okufaayo Okusika wansi

  • Tuula wansi ku kyuma okwata ebbaala n’omukono omugazi, engalo nga zitunudde mu maaso.
  • Sika ebbaala wansi ng’oyolekera ekifuba kyo ekya waggulu ng’omugongo gwo gugoloddwa era ng’osika ebibegabega byo wamu.
  • Kwata ekifo ekyo okumala akaseera, olwo oddeyo mpola mpola ebbaala mu kifo we watandikira, ng’osobozesa emikono gyo okugaziwa mu bujjuvu.
  • Ddamu ekikolwa kino ku muwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Okusika wansi

  • Enkwata n’Ekifo: Emikono gyo girina okuba nga gigazi okusinga ebibegabega, n’okukwata kwo kulina okuba nga kunywevu. Weewale okukwata ennyo oba okukwata ennyo. Engalo zo zirina okutunula mu maaso. Ate era, tokwata bbaala okuva ku nkomerero yennyini; kino kiyinza okuvaako obutakwatagana n’okukendeeza ku bulungibwansi bwa dduyiro.
  • Entambula efugirwa: Kakasa nti okola okusika wansi mu ngeri mpola era efugibwa. Weewale okutambula amangu oba okutambula amangu kuba kuyinza okuvaako obuvune era tekujja kutunuulira bulungi binywa.
  • Full Range of Motion: Kakasa nti okozesa full range of motion. Sika ebbaala wansi okutuuka ku ddaala ly’ekifuba kyo n’oluvannyuma gireke edde waggulu okutuusa ng’emikono gyo giwanvuye mu bujjuvu. Weewale okusitula ebitundutundu kuba tebijja kukwata binywa byo mu bujjuvu.

Okusika wansi Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okusika wansi?

Yee, abatandisi basobola ddala okukola dduyiro wa Pulldown. Dduyiro mulungi nnyo okunyweza n’okutonnya omubiri ogwa waggulu naddala ebinywa by’omugongo. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Era kiyinza okuba eky’omugaso okubeera n’omutendesi oba omuntu alina obumanyirivu mu jjiimu ng’asooka kulaga dduyiro okukakasa nti obukodyo obutuufu. Nga bwe kiri ku dduyiro yenna, kikulu okwongera ku buzito mpolampola ng’amaanyi n’okubudaabudibwa mu dduyiro byeyongera.

Wagamba atya akawu emirundi Okusika wansi?

  • Close-Grip Pulldown erimu okuteeka emikono gyo okumpi, okutunuulira lats eza wansi n’okwongera okwenyigira mu biceps.
  • Reverse-Grip Pulldown ekozesa enkola ey’okukwata wansi, ekisobozesa okutambula okunene ate ng’essira liteekebwa ku binywa bya lat ebya wansi.
  • Straight-Arm Pulldown nkyukakyuka okusinga etunuulira lats ate nga nayo ekola ku bibegabega ne triceps, okukuuma emikono gyo nga gigoloddwa mu ntambula yonna.
  • Single-Arm Pulldown dduyiro wa ludda lumu akusobozesa okukola oludda olumu olw’omubiri gwo omulundi gumu, ekiyamba okutereeza obutakwatagana bwonna mu binywa.

Waakulu obulimba ebyamarga Okusika wansi?

  • Seated Cable Row nayo etuukiriza Pulldown kubanga essa essira ku mugongo ogwa wakati ne lats, okufaananako ne Pulldown, naye era ekola ku mugongo ogwa wansi ne core, okutumbula amaanyi g’omugongo okutwalira awamu n’okutebenkera.
  • Deadlifts, wadde nga zitambula mu mubiri gwonna, zijjuliza Pulldown kuba zinyweza omugongo ogwa wansi n’emisuwa, okuwa omusingi omunywevu n’okulongoosa omutindo okutwalira awamu mu dduyiro ezissa essira ku mugongo nga Pulldown.

Ebifaananyi ez'okusobola okutandika Okusika wansi

  • Dduyiro w’okusika waya wansi
  • Workouts ezinyweza omugongo
  • Dduyiro w'Ekyuma kya Cable
  • Okuzimba Ebinywa by'omugongo
  • Dduyiro w'okusika emabega
  • Gym Cable Okukola Workouts
  • Okunyweza Omugongo ne Pulldown
  • Cable Pulldown okusobola okudda emabega
  • Okutendekebwa mu mugongo n'ekyuma kya Cable
  • Dduyiro wa Lat Pulldown