Okuyimiriza Olunyiriri lwa Wakati

• Omusangwa w'ekifo: Endokubiri.
• Ekitundu: Olwawonye
• Ekinaku eky'olwayo: Deltoid Posterior
• Ekinaku eky'enna: Brachialis, Brachioradialis, Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Okuva mu Okuyimiriza Olunyiriri lwa Wakati

Dduyiro wa Suspension Middle Row azimba amaanyi ng’okusinga atunuulira ebinywa by’omugongo, ebibegabega n’emikono, okutumbula amaanyi g’omubiri ogwa waggulu n’okulongoosa enyimirira. Workout nnungi nnyo eri abantu ssekinnoomu ab’emitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo abamanyi, kuba esobola bulungi okutereezebwa okukwatagana n’amaanyi g’omuntu n’okugumiikiriza. Abantu bandyagadde okukola dduyiro ono si kuzimba binywa byokka n’okutumbula amaanyi g’omubiri ogwa waggulu, wabula n’okutumbula okutebenkera kw’omusingi, okutumbula okukwatagana obulungi kw’omubiri, n’okutumbula omutindo gw’emirimu okutwalira awamu.

Okukola : Okukola Okufaayo Okuyimiriza Olunyiriri lwa Wakati

• Kwata emikono ng’engalo zo zitunudde mu maaso era otambule ebigere mu maaso okukola enkoona entono ng’omubiri gwo gwesigamye emabega.
• Omubiri gukuume nga gugoloddwa, ssika ebibegabega byo emabega ne wansi, n’oluvannyuma osika ekifuba okutuuka ku mikono ng’ofukamira ebikoona.
• Yimirirako katono ku ntikko y’entambula, ng’osika ebinywa byo eby’omugongo.
• Wansi mpola mpola omubiri gwo gudde mu kifo we watandikira, ng’ogololera emikono gyo mu bujjuvu, era oddemu okumala omuwendo gw’oyagala okuddiŋŋana.

Enfatuko Okukola Okuyimiriza Olunyiriri lwa Wakati

• **Engage Your Core**: Kuuma omusingi omunywevu mu dduyiro yenna. Kino kiyamba okutebenkeza omubiri gwo n’okuziyiza okunyigirizibwa okuteetaagisa ku mugongo gwo ogwa wansi. Ensobi etera okukolebwa kwe kuleka olubuto ne lugwa wansi oba omugongo okutuuka ku bbugumu ekisusse.
• **Sika n’Omugongo, So Si Mikono**: Ekibinja ky’ebinywa ekikulu ky’okola nayo dduyiro ono gwe mugongo gwo, so si mikono gyo. Sika omubiri gwo waggulu ng’osika ebibegabega byo wamu n’okuvuga ebikoona byo nga byolekedde ebisambi byo. Weewale ensobi eya bulijjo ey’okusika n’emikono oba okusitula ebibegabega

Okuyimiriza Olunyiriri lwa Wakati Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okuyimiriza Olunyiriri lwa Wakati?

Yee, abatandisi basobola okukola dduyiro wa Suspension Middle Row. Wabula kikulu okutandika n’okuziyiza okutono okukakasa ffoomu entuufu n’okuziyiza obuvune. Era kiyinza okuyamba abatandisi okuba n’omutendesi oba omuntu alina obumanyirivu n’abalabirira mu kusooka okukakasa nti bakola dduyiro mu butuufu.

Wagamba atya akawu emirundi Okuyimiriza Olunyiriri lwa Wakati?

• Suspension Middle Row ne Twist eyongera entambula ey’okuzimbulukuka ku lunyiriri olwa bulijjo, ng’ekwata ku binywa ebiwanvu (obliques) n’ebinywa ebirala ebikulu.
• Wide Grip Suspension Middle Row ekyusa ekifo emikono gyo we gibeera ne giba nga gigazi okusinga obugazi bw’ebibegabega nga gyawukana, ng’etunuulira ebinywa eby’enjawulo mu mugongo n’ebibegabega.
• Close Grip Suspension Middle Row erimu okuteeka emikono gyo okumpi, ekiyinza okussa essira ku binywa ebiri wakati mu mugongo gwo.
• Incline Suspension Middle Row ekyusa enkoona y’omubiri gwo, ekifuula dduyiro okwangu oba okukaluba okusinziira ku ddaala ly’ogenda.

Waakulu obulimba ebyamarga Okuyimiriza Olunyiriri lwa Wakati?

• Deadlifts: Deadlifts dduyiro wa compound akwata ebinywa ebingi omulundi gumu omuli omugongo, glutes n’emisuwa. Kino kijjuliza Suspension Middle Row nga kinyweza omubiri okutwaliza awamu, okulongoosa enyimirira, n’okutumbula obusobozi bw’omubiri okukola entambula ezikola.
• Ennyiriri za Cable ezitudde: Okufaananako ne Suspension Middle Row, dduyiro ono atunuulira ebinywa ebiri mu mugongo naddala ebinywa ebiyitibwa rhomboids ne latissimus dorsi. Nga ekozesa ekika ky’okuziyiza eky’enjawulo (ekyuma kya cable okusinziira ku buzito bw’omubiri mu kutendekebwa mu kuyimiriza), kiwa enjawulo era esomooza ebinywa mu ngeri ey’enjawulo, okutumbula enkula y’ebinywa mu ngeri ey’enjawulo.