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Okuyambibwako Okuyimirira Chin-Up

Empaawo y'ensomero

Omusangwa w'ekifoOsende y’okufuna ky’ogulemu mu mulundi.
EkitunduKakok yapapa obuzi obaakubambezzamu.
Ekinaku eky'olwayoLatissimus Dorsi
Ekinaku eky'ennaBrachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Trapezius Lower Fibers, Trapezius Middle Fibers
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Okuyambibwako Okuyimirira Chin-Up

Dduyiro wa Assisted Standing Chin-Up dduyiro azimba amaanyi ng’okusinga atunuulira ebinywa by’omugongo, emikono n’ebibegabega. Workout eno esaanira abatandisi n’abaagazi ba fitness ey’omulembe, kuba esobozesa okuziyiza okutereezebwa okusinziira ku maanyi g’omuntu kinnoomu. Abantu bandyagadde okukola dduyiro ono okutumbula amaanyi g’omubiri ogwa waggulu, okutumbula ennyonyola y’ebinywa, n’okuzimba omusingi omunywevu ogw’enjawulo ezisinga okusoomoozebwa ez’okusika waggulu.

Okukola : Okukola Okufaayo Okuyambibwako Okuyimirira Chin-Up

  • Tuuka waggulu okwate ebbaala ng’okwata wansi, emikono gyo girina okuba nga gyawukana ng’obugazi bw’ebibegabega.
  • Fukamira amaviivi n’osala enkizi emabega wo, kale omubiri gwo guwaniridde ku bbaala naye ng’ebigere bikyakwata ku ttaka.
  • Kozesa emikono gyo okusika omubiri gwo waggulu okutuusa ekirevu kyo lwe kiri waggulu w’ebbaala, ng’okozesa amagulu go okuyambibwa nga bwe kyetaagisa.
  • Wekka wansi mpola mpola okutuuka mu kifo w’otandikidde, okukakasa nti omubiri gwo gufugibwa ate ng’entambula zo zitambula bulungi. Ddamu dduyiro okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Okuyambibwako Okuyimirira Chin-Up

  • **Foomu entuufu**: Ensobi etera okukolebwa kwe kulemererwa okukuuma ffoomu entuufu. Kakasa nti emikono gyo gyawukana okutuuka mu bugazi bw’ebibegabega ate ng’engalo zo zitunudde gy’oli. Omubiri gwo gulina okuba nga gugoloddwa ate nga n’omusingi gwo gulina okubeera nga gwenyigidde mu dduyiro yenna. Weewale okukuba omugongo oba okuwuuba omubiri gwo okufuna amaanyi, kuba kino kiyinza okukuviirako obuvune.
  • **Entambula efugirwa**: Bw’oba ​​okola okusitula ekirevu, essira lisse ku ntambula empola n’efugibwa. Weewale okuwuubaala oba okukozesa momentum okwesika waggulu. Kino tekikoma ku kukendeeza ku bulungibwansi bwa dduyiro naye era kiyinza okuvaako omuntu okufuna obuvune.
  • **Full Range of Motion**: Okusobola okufunamu ennyo mu dduyiro ono, kakasa nti oyita mu ntambula enzijuvu. Kino kitegeeza okutandika okuva ku full hang ng’emikono gyo gijjudde

Okuyambibwako Okuyimirira Chin-Up Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okuyambibwako Okuyimirira Chin-Up?

Yee, abatandisi basobola okukola dduyiro wa Assisted Standing Chin-Up. Mu butuufu dduyiro munene nnyo eri abatandisi kubanga kibasobozesa okuzimba amaanyi n’okukola okutuuka ku kukola ‘unassisted chin-ups’. Obuyambi buno obuyinza okuweebwa ekyuma, bbandi eziziyiza oba wadde omuntu akola dduyiro, bukendeeza ku buzito bw’omubiri omuntu bw’alina okusitula, ekifuula dduyiro ono okuddukanyizibwa. Amaanyi gaabwe bwe geeyongera, omutindo gw’obuyambi guyinza okukendeera mpolampola.

Wagamba atya akawu emirundi Okuyambibwako Okuyimirira Chin-Up?

  • Jumping Chin-Up: Mu nkyusa eno, okozesa okubuuka okuva ku ttaka okwewa amaanyi ku ntandikwa ya dduyiro, ekikendeeza ku maanyi ageetaagisa okusitula omubiri gwo.
  • Eccentric Chin-Up: Enkyukakyuka eno essira erisinga kulissa ku mutendera gw’okukka wansi ogw’ekirevu. Okozesa bbokisi oba entebe okutandika waggulu ku ntambula, olwo n’okka wansi mpola nga bwe kisoboka.
  • Inverted Row: Wadde nga si strictly chin-up, dduyiro ono akozesa ebinywa ebifaanagana. Oteeka ebbaala okutuuka mu kiwato, olwo, ng’ogalamidde wansi waayo, n’osika ekifuba kyo okutuuka ku bbaala.
  • Machine Assisted Chin-Up: Ggim nnyingi zirina ekyuma ekikoleddwa mu ngeri ey’enjawulo okuyambako mu kusitula ekirevu. Oteeka obuzito okusobola okuziyiza ekitundu ky’omubiri gwo

Waakulu obulimba ebyamarga Okuyambibwako Okuyimirira Chin-Up?

  • Bicep Curls: Bicep curls eyamba okunyweza biceps zo, nga zino binywa bya kubiri ebikozesebwa mu Assisted Standing Chin-Up, n’olwekyo okulongoosa obusobozi bwo okwesika waggulu.
  • Ennyiriri ezikyusiddwa: Ennyiriri ezikyusiddwa zikola ku ntambula y’emu ey’okusika ng’okusitula ekirevu, ne zinyweza omugongo gwo, ebitundu by’omubiri ebiyitibwa biceps, n’okukwata, ekiyinza okuyamba okulongoosa ffoomu yo ey’okusitula ekirevu n’okugumiikiriza.

Ebifaananyi ez'okusobola okutandika Okuyambibwako Okuyimirira Chin-Up

  • Leverage ekyuma emabega workout
  • Dduyiro ow’okusitula ekirevu ng’ayambibwako
  • Dduyiro w’okunyweza omugongo
  • Leverage ebyuma ebikola workouts
  • Enkola ya Standing Chin-Up eyambibwako
  • Ebikozesebwa mu jjiimu ebikozesebwa mu binywa by’omugongo
  • Leverage ekyuma ekirevu-up
  • Dduyiro w’ebinywa by’omugongo
  • Workout y’ekyuma ekiyambibwako ekirevu
  • Chin-Up eyimiridde ng’erina ekyuma ekikola leverage