Thumbnail for the video of exercise: Okuyimirizaawo Okusika-okusitula

Okuyimirizaawo Okusika-okusitula

Empaawo y'ensomero

Omusangwa w'ekifoOsende y’okufuna ky’ogulemu mu mulundi.
EkitunduOlwawonye
Ekinaku eky'olwayoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Ekinaku eky'ennaBiceps Brachii, Brachialis, Brachioradialis, Pectoralis Major Sternal Head, Rectus Abdominis
AppStore IconGoogle Play Icon

Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Okuyimirizaawo Okusika-okusitula

Dduyiro wa Suspension Pull-up asomooza omubiri ogwa waggulu anyweza n’okutonnya ebinywa by’omugongo, ebibegabega n’emikono. Esaanira abantu ssekinnoomu abali ku ddaala lya fitness erya wakati oba ery’omulembe abanoonya okutumbula amaanyi g’omubiri gwabwe ogwa waggulu n’okugumira ebinywa. Nga bayingiza dduyiro ono mu nkola yaabwe, abantu ssekinnoomu basobola okulongoosa omutindo gwabwe ogw’okusika waggulu, okutumbula okufuga omubiri gwabwe okutwalira awamu, n’okwongera ku maanyi g’emirimu, ekigifuula ekifo ekirungi ennyo eri abo abaagala okuzimba omubiri, omutindo gw’emizannyo, oba okubeera omulamu obulungi okutwalira awamu.

Okukola : Okukola Okufaayo Okuyimirizaawo Okusika-okusitula

  • Yimirira wansi w’emiguwa, kwata waggulu okwate emikono ng’engalo zo zitunudde mu ngeri etaliimu, era otambule ebigere mu maaso omubiri gwo gubeere mu nkoona entono.
  • Tandika dduyiro ng’osika omubiri gwo waggulu ng’ogyolekera emikono, ng’omubiri gwo gugoloddwa n’okwata omusingi gwo okutangira ebisambi okugwa.
  • Weeyongere okwesika waggulu okutuusa ng’ekifuba kyo kikwatagana n’emikono, essira lisse ku kusika ebibegabega byo wamu n’okukonziba ebinywa by’omugongo.
  • Wansi omubiri gwo gudde wansi mu kutambula mpola, okufugibwa okutuuka mu kifo w’otandikidde, ng’okakasa nti ogolola emikono gyo mu bujjuvu nga tonnatandika kuddiŋŋana kuddako.

Enfatuko Okukola Okuyimirizaawo Okusika-okusitula

  • **Controlled Movement**: Wesika waggulu mu ngeri efugibwa, okukakasa nti ebinywa byo bye bikola omulimu, so si momentum. Bw’otuuka waggulu, yimirirako katono nga tonnaba kwekka mpola. Entambula ez’amangu era eziwuuma ziyinza okukuviirako obuvune era tezijja kukwata binywa byo mu ngeri ennungi.
  • **Engage Your Core**: Engage your core kisumuluzo ky’okukuuma obutebenkevu mu kiseera ky’okukola dduyiro ono. Era kiyamba okutumbula amaanyi okutwalira awamu n’emigaso gy’okutereeza embeera y’okusika waggulu. Weewale okuleka olubuto lwo okugwa oba okuleka omugongo gwo ogwa wansi.
  • **Full Range of Motion**: Okufuna ebisingawo mu kusika okuyimiriza, kozesa entambula enzijuvu. Tandika ne...

Okuyimirizaawo Okusika-okusitula Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okuyimirizaawo Okusika-okusitula?

Yee, abatandisi basobola okukola dduyiro wa Suspension Pull-up. Wabula kikulu okumanya nti dduyiro ono yeetaaga amaanyi g’omubiri ogwa waggulu. Abatandisi balina okutandika n’obuzito obutono ne bongera mpolampola nga bwe bazimba amaanyi. Era kikulu nnyo okukuuma ffoomu entuufu okwewala obuvune. Bw’oba ​​omutandisi, kiyinza okuba eky’omugaso okubeera n’omutendesi w’omuntu oba omukugu mu kukola dduyiro akulungamya mu dduyiro mu kusooka.

Wagamba atya akawu emirundi Okuyimirizaawo Okusika-okusitula?

  • Suspension Muscle-Up: Mu nkyusa eno, weesika waggulu n’oluvannyuma n’osika omubiri gwo waggulu w’emikono, n’okwata ekifuba kyo n’ebitundu by’omubiri ebiyitibwa triceps.
  • Inverted Row Suspension Pull-Up: Ku nkyukakyuka eno, oteeka omubiri gwo wansi w’emiguwa gy’okuyimiriza n’osika ekifuba okutuuka ku mikono, ng’otunuulira ebinywa byo eby’omugongo.
  • Suspension Pull-Up with Knee Tuck: Enkyukakyuka eno eyongera ku core workout, nga osiba amaviivi go ku kifuba waggulu ku pull-up.
  • Wide-Grip Suspension Pull-Up: Mu nkyusa eno, okwata emikono nga gyawukana okusinga obugazi bw’ebibegabega, ng’oggumiza ebinywa byo ebya lat.

Waakulu obulimba ebyamarga Okuyimirizaawo Okusika-okusitula?

  • Lat Pulldowns: Dduyiro ono era atunuulidde latissimus dorsi, ekibinja ky’ebinywa ekikulu ekikozesebwa mu Suspension Pull-ups. Bw’onyweza ebinywa bino, osobola okwongera ku maanyi g’okusika waggulu n’okugumiikiriza, ekifuula Suspension Pull-up okwangu okukola.
  • Dead Hangs: Dduyiro ono ayamba okutumbula amaanyi g’okukwata n’okunyweza ebibegabega, ebintu bibiri ebikulu mu kukola obulungi Suspension Pull-ups. Bw’oyingiza Dead Hangs mu nkola yo, osobola okutumbula obusobozi bwo okukwata ku miguwa gy’okuyimiriza okumala ebbanga eddene, n’olongoosa omulimu gwo okutwalira awamu ogwa Suspension Pull-up.

Ebifaananyi ez'okusobola okutandika Okuyimirizaawo Okusika-okusitula

  • Okuyimirizaawo Workout ey’okusika waggulu
  • Dduyiro z’omugongo nga ziyimirizibwa
  • Okutendekebwa mu kuyimiriza omugongo
  • Enkyukakyuka mu kusika waggulu n’okuyimiriza
  • Ebikozesebwa mu kuyimirizaawo back workout
  • Okutendekebwa mu maanyi nga olina okusika okuyimiriza
  • Dduyiro w’okuyimiriza omubiri ogwa waggulu
  • Enkula y’ebinywa by’omugongo nga waliwo ebisiba ebiyimiriziddwa
  • Dduyiro ow’amaanyi ow’okusitula okuyimiriza
  • Workout awaka nga olina suspension pull-ups.