Okuzingulula Ebweru mu Kibegabega Ekigolokofu

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Ekicwata ttoowaAbantu bonna abasula nyo.
• Ekinaku eky'olwayo: Teres Major, Teres Minor

Okuva mu Okuzingulula Ebweru mu Kibegabega Ekigolokofu

Dduyiro ow’ebweru w’ekibegabega (Uright Shoulder External Rotation) dduyiro mulungi okusinga anyweza ebinywa bya rotator cuff, okutumbula okutebenkera kw’ebibegabega n’okukyukakyuka. Workout eno nnungi nnyo eri bannabyamizannyo naddala abeenyigira mu mizannyo gy’okusuula oba egy’okukuba racquet, wamu n’abantu ssekinnoomu abanoonya okulongoosa enyimirira yaabwe oba okuwona obuvune ku bibegabega. Dduyiro ono bw’ossa mu nkola yo kiyinza okuyamba okuziyiza obuvune ku bibegabega, okutumbula omutindo gw’emizannyo, n’okutumbula obulamu bw’ebibegabega okutwalira awamu.

Okukola : Okukola Okufaayo Okuzingulula Ebweru mu Kibegabega Ekigolokofu

• Fukamira enkokola zo mu ngeri ya diguli 90, ng’emikono gyo egya waggulu gikuume kumpi n’omubiri gwo, ate emikono gyo egy’omu maaso nga gikwatagana ne wansi.
• Zingulula mpola emikono gyo egy’omu maaso okudda ebweru, ng’ositula dumbbells okutuuka ku mabbali ate ng’enkokola zo zifukamidde era nga ziri kumpi n’omubiri gwo.
• Kwata embeera eno okumala sekondi ntono okuwulira okukonziba mu binywa by’ebibegabega byo.
• Mpola mpola wansi dumbbells zidde mu kifo we zitandikidde, ng’okuuma okufuga entambula, era oddemu dduyiro okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Okuzingulula Ebweru mu Kibegabega Ekigolokofu

• Entambula efugirwa: Toyanguwa kuyita mu dduyiro. Kakasa nti buli kuzimbulukuka kugenda mpola era nga kufugibwa. Weewale entambula z’okusika omuguwa kuba ziyinza okunyigiriza ebinywa by’ebibegabega n’ennyondo.
• Right Angle: Bw’oba ​​okola dduyiro ono, enkokola yo erina okuba mu nkoona entuufu (diguli 90). Ensobi etera okukolebwa kwe kuleka enkoona y’enkokola okugazi ennyo oba okufunda ennyo. Kino kiyinza okukendeeza ku bulung’amu bwa dduyiro n’okwongera ku bulabe bw’okufuna obuvune.
• Kozesa obuzito obusaanira: Tandika n’obuzito obutono ogende mpolampola ng’amaanyi go geeyongera. Okukozesa obuzito obuzitowa ennyo kiyinza okuvaako ffoomu etali ntuufu n’okufuna obuvune.
• Okusika omuguwa okutambula obutakyukakyuka: Fuba okukuuma okusika omuguwa okutambula mu binywa byo

Okuzingulula Ebweru mu Kibegabega Ekigolokofu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okuzingulula Ebweru mu Kibegabega Ekigolokofu?

Yee, abatandisi mazima ddala basobola okukola dduyiro wa Upright Shoulder External Rotation. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okuziyiza obuvune. Era kirungi okuba n’omutendesi oba omuntu ssekinnoomu alina obumanyirivu okulabirira oba okulungamya dduyiro okukakasa nti akolebwa bulungi. Dduyiro ono wa mugaso mu kunyweza ebinywa bya rotator cuff, ebikulu ennyo mu kunyweza ebibegabega n’okuziyiza obuvune.

Wagamba atya akawu emirundi Okuzingulula Ebweru mu Kibegabega Ekigolokofu?

• Prone Shoulder External Rotation: Mu nkyukakyuka eno, ogalamira ng’otunudde wansi ku katebe oba ku mupiira ogw’okutebenkera, ekisobozesa essikirizo okwongera ku maanyi ga dduyiro.
• Supine Shoulder External Rotation: Kino kikolebwa nga ogalamidde ku mugongo ekiyinza okuyamba okwongera okwawula ebinywa by’ebibegabega.
• Standing Band Shoulder External Rotation: Enkyukakyuka eno ekozesa resistance band, ekusobozesa okutereeza omutindo gw’obuzibu okusinziira ku maanyi go.
• Wall Shoulder External Rotation: Enkyusa eno ekolebwa ng’oyimiridde ku bbugwe, ekiyamba okukuuma enyimirira entuufu n’okukwatagana obulungi mu dduyiro yenna.

Waakulu obulimba ebyamarga Okuzingulula Ebweru mu Kibegabega Ekigolokofu?

• Okusika mu maaso: Dduyiro ono era atunuulira ebitundu by’ebinywa eby’emabega (posterior deltoids) ne rhomboids, ebibinja by’ebinywa bye bimu ebikwatibwako mu Upright Shoulder External Rotation, bwe kityo n’alongoosa obulamu bw’ebibegabega n’enyimirira.
• Dumbbell Shoulder Press: Dduyiro ono anyweza ebinywa bya deltoids ne trapezius, ebiwagira ebinywa bya rotator cuff mu kiseera kya Upright Shoulder External Rotation, bwe kityo n’alongoosa amaanyi g’ebibegabega okutwalira awamu n’enkola y’emirimu.