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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 ye dduyiro ow’okutendeka amaanyi agakola emirimu egy’enjawulo ng’okusinga atunuulira ebinywa by’omugongo, ebibegabega n’emikono, n’alongoosa amaanyi g’omubiri ogwa waggulu okutwalira awamu n’engeri gy’oyimiriddemu. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba obuziyiza busobola bulungi okutereezebwa okutuukana n’obusobozi bw’omuntu. Abantu bandyagadde okukola dduyiro ono okutumbula amaanyi g’omubiri gwabwe ogwa waggulu, okulongoosa ennyonyola y’ebinywa, n’okuwagira okukola obulungi mu mizannyo emirala n’emirimu egya bulijjo.

Okukola : Okukola Okufaayo Okusika waya

  • Kwata ebbaala ng’emikono gyo gigazi okusinga obugazi bw’ebibegabega, ng’engalo zitunudde mu maaso.
  • Sika ebbaala wansi okutuuka ku ddaala ly’ekifuba kyo ng’omugongo gwo gugoloddwa n’okusika ebibegabega byo.
  • Kwata embeera eno okumala akaseera, ng’okakasa nti enkokola zo ziri kumpi n’omubiri gwo ate ng’emikono gyo egya waggulu gikwatagana n’ettaka.
  • Sumulula mpola mpola ebbaala oddeyo mu kifo w’otandikidde, ng’osobozesa emikono gyo okugaziwa mu bujjuvu, era oddemu dduyiro okumala omuwendo gw’okuddamu gw’oyagala.

Enfatuko Okukola Okusika waya

  • Kuuma Ennyimiririra Ennungi: Omugongo gukuume nga gugoloddwa era nga weesigamye katono emabega mu dduyiro yenna. Weewale okuzingulula ebibegabega oba omugongo kuba kino kiyinza okukuviirako obuvune n’okunyigirizibwa mu bulago n’omugongo.
  • Entambula efugirwa: Weewale okusika obuzito oba okukozesa amaanyi okusika ebbaala wansi. Mu kifo ky’ekyo, kozesa entambula egenda mpola era efugibwa. Kino tekikoma ku kukendeeza ku bulabe bw’okufuna obuvune wabula era kiyamba nnyo ebinywa.
  • Full Range of Motion: Kakasa nti ogolola emikono gyo mu bujjuvu waggulu ku ntambula era osika ebbaala wansi okutuuka ku kifuba kyo ekya waggulu. Weewale okuddamu okukola ekitundu ekiyinza okukomya obulungi bwa dduyiro.
  • Tosika Wansi Nnyo: Ensobi etera okukolebwa kwe kusika ebbaala wansi nnyo, ebiseera ebisinga okutuuka mu lubuto. Kino kiyinza okuteeka ebiteetaagisa

Okusika waya Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okusika waya?

Yee, abatandisi basobola okukola dduyiro wa Cable Pulldown. Dduyiro mulungi nnyo okutandika kuba atunuulira ekibinja ekinene eky’ebinywa mu mugongo gwo. Wabula kikulu okukozesa obuzito obutuukira ku mutindo gw’omubiri gwo n’okukozesa ffoomu entuufu okutangira obuvune. Kiyinza okuba ekirungi okuba n’omutendesi w’omuntu oba omukugu mu kukola dduyiro okukulaga engeri y’okukolamu dduyiro mu butuufu ng’otandika.

Wagamba atya akawu emirundi Okusika waya?

  • Close Grip Pulldown erimu okukozesa okukwata okumpi ku bbaala, ekiyinza okussa essira ennyo ku lats eza wansi.
  • Single Arm Cable Pulldown nkyukakyuka ekusobozesa okukola buli ludda lw’omubiri gwo nga weetongodde, okulongoosa bbalansi y’ebinywa n’okukwatagana.
  • Wide Grip Pulldown y’enkyukakyuka endala mw’okwata ebbaala mu bugazi okusinga obugazi bw’ebibegabega ng’eyawukana, etunuulira obulungi lats eza waggulu.
  • Straight Arm Pulldown nkyukakyuka ya njawulo mw’okuuma emikono gyo nga gigoloddwa mu dduyiro yenna, ng’otunuulira lats mu ngeri ey’enjawulo ate n’okwata n’ebitundu ebisatu.

Waakulu obulimba ebyamarga Okusika waya?

  • Dumbbell Row ye dduyiro omulala ow’okujjuliza, kuba era essira aliteeka ku latissimus dorsi - ekibinja ky’ebinywa ekisookerwako kye kimu ne Cable Pulldown - naye okuva mu nsonda ey’enjawulo, bwe kityo n’ewa dduyiro omujjuvu eri ekibinja ky’ebinywa kino.
  • Pull-ups era zisobola okwongera ku Cable Pulldowns, kuba dduyiro wa buzito bw’omubiri ng’atunuulira ebibinja by’ebinywa ebifaanagana - okusinga omugongo ne biceps - naye era akwata n’omusingi n’ebibegabega, okuwa dduyiro ow’omubiri gwonna n’okutumbula amaanyi g’emirimu.

Ebifaananyi ez'okusobola okutandika Okusika waya

  • Okukola dduyiro wa Cable Pulldown
  • Dduyiro w’okunyweza omugongo
  • Workouts z’ekyuma kya cable
  • Dduyiro w’omugongo ogwa waggulu nga okozesa cable
  • Cable Pulldown ku binywa by’omugongo
  • Gym workouts ku mugongo
  • Enkola ya Cable Pulldown
  • Engeri y'okukolamu Cable Pulldowns
  • Dduyiro z’ekyuma kya cable ku mugongo
  • Workout y'omugongo ne Cable Pulldown.