Okuyonja Amasannyalaze
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Okuva mu Okuyonja Amasannyalaze
Power Clean dduyiro wa maanyi, ow’omubiri gwonna, ayongera amaanyi okutwalira awamu, sipiidi n’amaanyi, ekigifuula ey’omugaso naddala eri bannabyamizannyo mu mizannyo egyetaaga entambula ezitulika. Esaanira abaagalana ba fitness ab’omu makkati okutuuka ku ba waggulu olw’obutonde bwayo obuzibu n’okukwatagana kwe yeetaaga. Abantu ssekinnoomu bayinza okusalawo okuyingiza Power Clean mu nkola yaabwe okutumbula omutindo gw’emirimu, okwongera ku mutindo gw’enkyukakyuka mu mubiri olw’okugejja, n’okutumbula ennyonyola y’ebinywa naddala mu magulu, mu musingi, n’omubiri ogwa waggulu.
Okukola : Okukola Okufaayo Okuyonja Amasannyalaze
- Mu ngeri ey’amangu era ey’okubwatuka, ssika ebbaati okutuuka ku bisambi byo, ng’ogaziya ebisambi n’amaviivi, n’oluvannyuma onyige mangu ebibegabega byo nga toleka nkokola zo kufukamira.
- Ebbaala bw’etuuka ku buwanvu obusingako, genda mangu wansi w’ebbaala ng’ofukamira amaviivi n’ebisambi, ng’okwata ebbaala eri mu maaso g’ebibegabega byo ng’ebikoona byo bitunudde mu maaso ne waggulu.
- Yimirira butereevu, ng’ogololera ebisambi n’amaviivi okutuuka mu mbeera nga yeegolodde mu bujjuvu, ng’okuuma ebbaati ng’ewummudde mu maaso g’ebibegabega byo.
- N’ekisembayo, wansi ebbaati odde wansi mu ngeri efugibwa, nga weetegekera okuddiŋŋana okuddako.
Enfatuko Okukola Okuyonja Amasannyalaze
- **Warm-Up**: Totandika kuyonja masannyalaze nga tolina warm-up entuufu. Kino kiyinza okuvaako omuntu okufuna obuvune. Mala waakiri eddakiika 10-15 ng’obugumya omubiri gwo ng’okozesa ‘light cardio’ ne ‘dynamic stretching’. Kino kyongera okutambula kw’omusaayi mu binywa n’okuteekateeka omubiri gwo okukola dduyiro ow’amaanyi.
- **Tandika n'obuzito obutono**: Abatandisi batera okukola ensobi y'okusitula obuzito obuzito amangu. Tandika n’obuzito obutono ogende mpolampola ng’ogenda weeyongera amaanyi n’okwesanyusaamu n’obukodyo buno. Kino kiyamba okwewala obuvune n’okukakasa nti ozimba amaanyi n’obukodyo omulundi gumu.
- **Kozesa Full Body**: Power clean dduyiro wa mubiri gwonna. Kakasa nti ggwe...
Okuyonja Amasannyalaze Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Okuyonja Amasannyalaze?
Yee, abatandisi basobola okukola dduyiro wa Power Clean, naye kirungi okukikola nga balabirirwa omutendesi alina ebbaluwa. Dduyiro ono ntambula nzibu eyeetaaga ffoomu ennungi n’obukodyo okwewala obuvune. Kikulu nnyo okutandika n’obuzito obutono n’okwongera mpolampola ng’amaanyi n’obukodyo bigenda bitereera. Era kirungi okuyiga entambula enkulu nga deadlifts ne front squats nga tonnagezaako Power Clean.
Wagamba atya akawu emirundi Okuyonja Amasannyalaze?
- High Pull Power Clean erimu okusika barbell waggulu okusinga mu power clean ey’ekinnansi, ekiyinza okuyamba okulongoosa okubwatuka n’amaanyi g’okusika.
- Single Arm Dumbbell Power Clean nkyukakyuka ya ludda lumu ng’okola entambula n’omukono gumu omulundi gumu, ng’okozesa dumbbell mu kifo kya barbell.
- Power Clean and Jerk ntambula ya kugatta eyongera okusika waggulu oba "jerk," ku nkomerero y'okuyonja amaanyi.
- Power Clean from Blocks nkyukakyuka nga barbell etandikira ku kusitula bulooka ku buwanvu obugere, ekikusobozesa okussa essira ku mitendera egy’enjawulo egy’okusitula.
Waakulu obulimba ebyamarga Okuyonja Amasannyalaze?
- Deadlifts era zisobola okujjuliza Power Cleans kuba zombi zirimu ‘pulling’ motion era zigenderera ebinywa ebifaanagana nga hamstrings, glutes, ne lower back, ekiyinza okuyamba okulongoosa amaanyi go okutwalira awamu n’amaanyi go ku Power Clean.
- Push Press ye dduyiro omulala asobola okujjuliza Power Cleans, kuba erimu entambula y’okubwatuka efaananako bwetyo okusika obuzito waggulu, ekiyinza okuyamba okulongoosa okubwatuka kwo n’okukwatagana ku Power Clean.
Ebifaananyi ez'okusobola okutandika Okuyonja Amasannyalaze
- Barbell Okuyonja Amasannyalaze
- Dduyiro Anyweza Ebisambi
- Workout ey'okuyonja amaanyi
- Dduyiro wa Barbell ku bisambi
- Enkola y’Okuyonja Amasannyalaze
- Okutendekebwa kw'amaanyi g'ebisambi
- Dduyiro wa Barbell Okwoza Amaanyi
- Workout ya Barbell mu mubiri ogwa wansi
- Power Clean ku binywa by'amagulu
- Power Clean Ekisambi Workout