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Okusika waya

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 waya

Cable Pulldown dduyiro amanyiddwa ennyo mu kutendekebwa mu maanyi ng’okusinga atunuulira ebinywa by’omugongo naddala latissimus dorsi, naye era akola ku bibegabega n’emikono gyo. Dduyiro ono mulungi nnyo eri abatandisi n’abaagazi ba fitness ey’omulembe, kuba obuzito busobola bulungi okutereezebwa okutuukagana n’amaanyi g’omuntu kinnoomu. Okuyingiza Cable Pulldowns mu nkola yo ey’okukola dduyiro kiyinza okuyamba okulongoosa amaanyi g’omubiri ogwa waggulu, okutumbula enyimirira ennungi, n’okutumbula okunnyonnyola ebinywa.

Okukola : Okukola Okufaayo Okusika waya

  • Yimirira oba tuula mu maaso g’ekyuma, kwata ebbaala n’emikono gyombi ng’okozesa ekintu ekikwata waggulu, era kakasa nti emikono gyo gyawukana okutuuka ku bibegabega.
  • Sika ebbaala wansi okutuuka mu kifuba ng’ofukamira ku bikoona n’osika ebibegabega byo wamu, ng’omugongo gwo gugoloddwa ate ng’omusingi gwo guyingidde.
  • Yimirirako akaseera wansi mu ntambula, ng’okakasa nti ebikoona byo bifukamidde mu bujjuvu ate ng’ebibegabega byo biwanvuye mu bujjuvu.
  • Ddayo mpola mpola ebbaala mu kifo we yatandikira, oleke emikono gyo okugaziwa mu bujjuvu n’ebibegabega byo okusaasaana, era oddemu dduyiro okumala omuwendo gw’oyagala okuddiŋŋana.

Enfatuko Okukola Okusika waya

  • Entambula efugirwa: Weewale okukozesa amaanyi okusika ebbaala wansi. Kino tekikoma ku kukendeeza ku bulungibwansi bwa dduyiro naye era kiyinza okuvaako omuntu okufuna obuvune. Mu kifo ky’ekyo, essira lisse ku kufuga entambula ng’okka n’okulinnya. Kino kijja kukwata bulungi ebinywa byo era kikendeeze ku bulabe bw’okufuna obuvune.
  • Enkwata Entuufu: Ensobi endala etera okukolebwa kwe kukozesa enkwata enkyamu. Emikono gyo girina okuba nga gyawukana okusinga obugazi bw’ebibegabega, ate engalo zo zirina okuba nga zitunudde mu maaso. Weewale okukwata ennyo ebbaala kuba kino kiyinza okuvaako okunyigirizibwa engalo n’emikono egy’omu maaso.
  • Full Range of Motion: Kakasa nti okozesa full range of motion nga okola dduyiro. Sika ebbaala okutuukira ddala wansi mu kifuba kyo

Okusika waya Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okusika waya?

Yee, abatandisi basobola ddala okukola dduyiro wa Cable Pulldown. Dduyiro mulungi nnyo okunyweza n’okutonnya ebinywa mu mugongo, emikono n’ebibegabega. Wabula kikulu okutandika n’obuzito obutono n’okussa essira ku ffoomu entuufu okwewala obuvune. Bw’oba ​​tokakasa ngeri ya kukola dduyiro ono, kiyinza okuba eky’omugaso okubuuza omutendesi oba okulaba vidiyo ezikuyigiriza ku Intaneeti. Bulijjo jjukira okubuguma nga tonnatandika kukola dduyiro yenna.

Wagamba atya akawu emirundi Okusika waya?

  • Close-Grip Pulldown y’enkyukakyuka endala erimu okukozesa ekintu ekikwata ku bbaala ezikwata kumpi, ng’essira lisinga kulissa ku lats eza wansi n’omugongo ogwa wakati.
  • Wide-Grip Pulldown erimu okubunyisa emikono gyo ku bbaala, ekiyamba okuyingiza lats eza waggulu n’ebinywa mu bibegabega byo.
  • Straight Arm Pulldown y’engeri gy’okuuma emikono gyo nga gigoloddwa n’osika ebbaala wansi ng’okozesa lats zo, eyawula ebinywa bino butereevu.
  • Single Arm Pulldown erimu okusika waya wansi n’omukono gumu omulundi gumu, ekiyinza okuyamba okukola ku butakwatagana bwonna mu maanyi wakati w’enjuyi zo zombi.

Waakulu obulimba ebyamarga Okusika waya?

  • Pull-ups ziyamba nnyo Cable Pulldowns kubanga zikozesa ebibinja by’ebinywa ebifaanagana, omuli latissimus dorsi ne biceps, naye nga ziva mu nkoona ey’enjawulo, ekyongera amaanyi okutwalira awamu n’okukula kw’ebinywa.
  • Bent Over Rows ye dduyiro omulala ajjuliza Cable Pulldowns, kuba zikola ebibinja by’ebinywa ebikulu bye bimu, omuli lats ne rhomboids, naye era zikwatagana n’omugongo ogwa wansi ne core, okutumbula amaanyi g’omugongo okutwalira awamu n’okutebenkera.

Ebifaananyi ez'okusobola okutandika Okusika waya

  • Okukola dduyiro wa Cable Pulldown
  • Dduyiro w’okunyweza omugongo
  • Workouts z’ekyuma kya cable
  • Dduyiro w’okusika wansi ku mugongo
  • Dduyiro wa Cable Back
  • Ebikozesebwa mu jjiimu ebikozesebwa mu binywa by’omugongo
  • Enkola ya Cable Pulldown
  • Okutendekebwa mu mugongo n'ekyuma kya Cable
  • Enkola ya Cable Pulldown
  • Workouts z’omugongo ogwa waggulu n’ekyuma kya Cable