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Okutudde Lateral Raise

Empaawo y'ensomero

Omusangwa w'ekifoEndokubiri.
EkitunduEkicwata ttoowaAbantu bonna abasula nyo.
Ekinaku eky'olwayoDeltoid Lateral
Ekinaku eky'ennaDeltoid Anterior, Serratus Anterior
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Okutudde Lateral Raise

Dduyiro wa Seated Lateral Raise ye dduyiro ow’okutendekebwa mu maanyi ng’atunuulira ebinywa by’ebibegabega naddala eby’ebbali (lateral deltoids), okutumbula amaanyi g’omubiri ogwa waggulu okutwalira awamu n’okulongoosa entambula y’ebibegabega. Kirungi nnyo eri abatandisi n’abawagizi ba fitness ey’omulembe kuba kyangu okutereezebwa okutuukagana n’amaanyi g’omuntu kinnoomu. Dduyiro ono bw’ossa mu nkola yo kiyinza okuyamba okuyimirira obulungi, okulongoosa mu mizannyo, n’okulabika obulungi mu mubiri ogwa waggulu.

Okukola : Okukola Okufaayo Okutudde Lateral Raise

  • Ng’okuuma omubiri gwo nga teguyimiridde, situla mpola dumbbells ku ludda lwo ng’ofukamidde katono ku nkokola yo ate ng’emikono gyo giwanise katono mu maaso ng’olinga ayiwa amazzi mu giraasi.
  • Weeyongere okusitula obuzito okutuusa ng’emikono gyo gikwatagana ne wansi, ng’okakasa nti okuuma okukoona okutono kwe kumu mu nkokola yo mu ntambula yonna.
  • Yimirirako katono waggulu ku ntambula, olwo mpola mpola wansi dumbbells odde wansi mu kifo we watandikira.
  • Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti entambula zo zikuuma mpola era nga zifugibwa okusobola okutumbula okukwatagana kw’ebinywa.

Enfatuko Okukola Okutudde Lateral Raise

  • Entambula Efugirwa: Bw’oba ​​ositula obuzito, kikole mpola era ng’ofugibwa. Weewale okutambula amangu oba okutambula amangu ekiyinza okuvaako obuvune. Okusitula obuzito amangu ennyo nakyo kiyinza okukozesa amaanyi okusinga amaanyi g’ebinywa, ekikendeeza ku bulung’amu bwa dduyiro.
  • Enfo Entuufu ey’Omukono: Tandika ng’emikono gyo gigoloddwa mu bujjuvu ate ng’obuzito buli ku mabbali go. Bw’oba ​​ositula obuzito, ebikoona bikuume nga bifukamidde katono okwewala okunyigirizibwa. Weewale okusitula obuzito waggulu w’obuwanvu bw’ekibegabega, kuba kino kiyinza okuteeka situleesi eteetaagisa ku kinywa ky’ekibegabega.
  • Okussa: Jjukira okussa obulungi ng’okola dduyiro. Fuuwa omukka nga bw’ositula obuzito ate ssa nga bw’obukka. Okukwata omukka kiyinza okukuviirako...

Okutudde Lateral Raise Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okutudde Lateral Raise?

Yee, abatandisi basobola ddala okukola dduyiro wa Seated Lateral Raise. Dduyiro mwangu nnyo ng’atunuulira ebinywa by’ebibegabega naddala eby’ebbali oba eby’oku mabbali. Wabula kikulu okutandika n’obuzito obutono okwewala obuvune n’okukakasa nti ffoomu entuufu ekozesebwa. Era kya mugaso okuba n’omutendesi oba omuntu ssekinnoomu alina obumanyirivu alungamya abatandisi okuyita mu nkola okukakasa obukodyo obutuufu.

Wagamba atya akawu emirundi Okutudde Lateral Raise?

  • Bent-Over Lateral Raise: Enkyukakyuka eno etunuulira ebitundu by’omubiri ebiyitibwa posterior deltoids nga bifukamira mu kiwato n’okusitula obuzito okuva mu mbeera y’okuwanirira.
  • Single Arm Lateral Raise: Enkyukakyuka eno ekolebwa omukono gumu ku gumu, ekikusobozesa okussa essira ku buli kibegabega kinnoomu.
  • Lateral Raise with Resistance Bands: Mu kifo ky’okukozesa dumbbells, enkyukakyuka eno ekozesa resistance bands okusobola okuwa ekika ky’okusika eky’enjawulo ku binywa.
  • Incline Bench Lateral Raise: Enkyukakyuka eno ekolebwa ku incline bench, ekyusa enkoona ya dduyiro n’etunuulira ebinywa mu ngeri ey’enjawulo.

Waakulu obulimba ebyamarga Okutudde Lateral Raise?

  • Upright Row: Okufaananako ne Seated Lateral Raise, Upright Row ekola ku lateral deltoids, naye era etunuulira trapezius ne biceps, ekiyamba okuzimba amaanyi n’okutebenkeza okubuna omubiri ogwa waggulu.
  • Front Dumbbell Raise: Dduyiro ono ajjuliza Seated Lateral Raise nga atunuulira anterior deltoids, okukakasa nti ebitundu byonna eby’ekibinja kino eky’ebinywa ebizibu bikolebwa kyenkanyi era ne bikula.

Ebifaananyi ez'okusobola okutandika Okutudde Lateral Raise

  • "Dumbbell Etudde Ku Lateral Raise".
  • "Dduyiro w'okunyweza ebibegabega nga okozesa dumbbells".
  • "Okukola dduyiro w'ebibegabega nga batudde".
  • "Dumbbell exercises ku binywa by'ebibegabega".
  • "Enkola ya Seated Lateral Raise".
  • "Engeri y'okukola Seated Lateral Raise".
  • "Dumbbell lateral raise nga otudde".
  • "Okusitula ebibegabega nga batudde workout".
  • "Dumbbell workout eri aba deltoids".
  • "Okuyigiriza kwa Dumbbell okutudde ku mabbali".