Okusimbula Emabega

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Ebyokama
• Ekinaku eky'olwayo: Latissimus Dorsi
• Ekinaku eky'enna: Brachialis, Brachioradialis, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers

Okuva mu Okusimbula Emabega

Rear Pulldown dduyiro azimba amaanyi okusinga ng’otunuulira ebinywa by’omugongo naddala latissimus dorsi, wamu n’ebitundu by’omubiri ebiyitibwa biceps n’ebibegabega. Esaanira omuntu yenna okuva ku batandisi okutuuka ku bagenda mu jjiimu ab’omulembe, anoonya okutumbula amaanyi g’omubiri gwe ogwa waggulu n’enyimirira ye. Okwenyigira mu dduyiro ono kiyinza okutumbula okunnyonnyola ebinywa, okutumbula okukwatagana obulungi kw’omubiri, n’okuyamba mu kukola emirimu gya buli lunaku n’emirimu emirala egy’omubiri.

Okukola : Okukola Okufaayo Okusimbula Emabega

• Tuula ku kyuma ng’ebigere byo biwanvuye ku ttaka ate ng’omugongo gwo gugoloddwa, olwo okwata ebbaala ng’emikono gyo gigazi okusinga obugazi bw’ebibegabega.
• Sika ebbaala wansi ng’oyolekera ekifuba kyo ekya waggulu ng’osika ebibegabega byo wamu n’okukuuma enkokola zo nga ziri kumpi n’omubiri gwo.
• Kwata ekifo kino okumala akaseera, ng’owulira okukonziba mu binywa byo eby’omugongo.
• Golola mpola emikono gyo giddeyo waggulu okutuuka mu kifo w’otandikidde, ng’okuuma okufuga entambula okukakasa nti ebinywa byo bikwatagana mu dduyiro yenna.

Enfatuko Okukola Okusimbula Emabega

• Entambula ezifugibwa: Toyanguwa kukola dduyiro. Kakasa nti buli rep okola nga okola slow, controlled movements. Sika ebbaala wansi okutuuka mu kifuba kyo ekya waggulu, oyimirirako katono, olwo oddeyo mpola mu kifo we watandikira. Kino kijja kuyamba okutumbula okukwatagana kw’ebinywa n’okuziyiza obuvune obuyinza okuva mu kutambula okw’amangu, okuwuguka.
• Full Range of Motion: Kakasa nti okozesa full range of motion. Tandika ng’ebbaala egaziyiziddwa mu bujjuvu waggulu wo ogisika okutuukira ddala wansi mu kifuba kyo ekya waggulu. Obutamaliriza kutambula mu bujjuvu kiyinza okukomya emigaso gy’okukola dduyiro.
• Weewale Okukozesa Momentum: Ensobi etera okukolebwa kwe kukozesa body momentum

Okusimbula Emabega Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okusimbula Emabega?

Yee, abatandisi basobola ddala okukola dduyiro wa Rear Pulldown. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Era kya muganyulo okuba n’omutendesi oba omukugu mu kugenda mu jjiimu ng’alondoola okugezaako okusooka okukakasa nti dduyiro akolebwa bulungi. Nga bwe kiri ku dduyiro yenna, kikulu okwongera ku buzito mpolampola ng’amaanyi n’obwesige byeyongera.

Wagamba atya akawu emirundi Okusimbula Emabega?

• Close-Grip Rear Pulldown essira erisinga kulissa ku lats eza wansi n’ebinywa by’omugongo ogwa wakati ng’ekozesa okukwata okumpi.
• Underhand Rear Pulldown emanyiddwa nga Reverse Grip Pulldown, etunuulira nnyo lats eza wansi ng’ekozesa ekyuma ekikwata wansi.
• Single-Arm Rear Pulldown dduyiro wa ludda lumu akusobozesa okussa essira ku ludda olumu olw’omugongo omulundi gumu, okutumbula amaanyi agakwatagana n’okukula kw’ebinywa.
• V-Bar Rear Pulldown ekozesa ebbaala eringa V okuteeka essira ery’enjawulo ku lats n’okusobozesa okusika okuzitowa.

Waakulu obulimba ebyamarga Okusimbula Emabega?

• Bent-Over Rows nazo zijjuliza Rear Pulldowns nga zikola ebinywa by’omugongo okuva mu ngeri ey’enjawulo, okutumbula amaanyi okutwalira awamu n’okutebenkeza ebinywa, ate nga zikola n’emisuwa n’ebinywa okwongera okutebenkera.
• Pull-ups dduyiro mulala ow’omugaso okugatta ne Rear Pulldowns, kuba zikozesa entambula y’emu ey’okusika naye nga zikwatagana n’obuzito bw’omubiri gw’omuntu yennyini, bwe kityo ne kyongera amaanyi g’emirimu n’okutumbula okufuga obulungi okukwatagana kw’ebinywa.