Thumbnail for the video of exercise: Okwongera ku Cable Concentration

Okwongera ku Cable Concentration

Empaawo y'ensomero

Omusangwa w'ekifoEmitima Mayumba - Okyuuzyaża Ez'olupapula., Bizeeyo by'ekiseera.
EkitunduEbyokama
Ekinaku eky'olwayoTriceps Brachii
Ekinaku eky'enna
AppStore IconGoogle Play Icon

Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Okwongera ku Cable Concentration

Dduyiro wa Cable Concentration Extension dduyiro akola nnyo ng’essira aliteeka ku kunyweza n’okutonnya ebinywa by’omubiri ebiyitibwa triceps. Kirungi nnyo eri abatandisi n’abawagizi ba fitness ey’omulembe abanoonya okutumbula amaanyi g’omubiri gwabwe ogwa waggulu n’okunnyonnyola. Dduyiro ono yeegomba olw’obusobozi bwe obw’okwawula ebitundu by’omubiri ebiyitibwa triceps, okusobozesa okukula kw’ebinywa okugendereddwamu n’okulongoosa enkola y’emikono.

Okukola : Okukola Okufaayo Okwongera ku Cable Concentration

  • Yimirirako ng’otunudde wala n’ekyuma, kwata omukono gw’omuguwa n’emikono gyombi, era ogende mu maaso okuleeta okusika omuguwa ku waya.
  • Fukamira ebikoona okutuuka ku diguli 90, ng’emikono gyo egya waggulu gikuume kumpi n’omubiri gwo ate engalo zo nga zitunudde waggulu.
  • Golola emikono gyo wansi, ng’onyiga omukono gw’omuguwa wansi okutuusa ng’emikono gyo giwanvuye mu bujjuvu n’owulira ng’okukonziba mu bitundu byo ebisatu.
  • Ddayo mpola mu kifo w’otandikidde, oleke waya okusika mpola emikono gyo okudda waggulu, era oddemu dduyiro okumala omuwendo gw’oyagala ogw’okuddiŋŋana.

Enfatuko Okukola Okwongera ku Cable Concentration

  • **Entambula efugirwa**: Entambula erina okuba mpola era nga efugibwa. Weewale okukozesa ‘momentum’ okusitula obuzito, kuba kino kiyinza okuvaako ffoomu etali ntuufu n’okufuna obuvune. Wabula essira lisse ku kukozesa triceps zo okusika waya wansi.
  • **Correct Grip**: Kwata omukono gwa cable nga okwata overhand (engalo zitunudde wansi). Kakasa nti enkwata yo nnywevu naye nga tenywevu nnyo kuba kino kiyinza okuvaako engalo okunyigirizibwa.
  • **Weewale Elbow Flaring**: Kuuma enkokola zo nga ziri kumpi n'omubiri gwo mu dduyiro yenna. Okuzikkiriza okufuumuuka kiyinza okukendeeza ku bulung’amu bwa dduyiro n’okwongera ku bulabe bw’okufuna obuvune.
  • **Full Range of Motion**: Kakasa nti ogolola emikono gyo mu bujjuvu wansi w’entambula n’oluvannyuma gikkiriza okudda mu kifo we watandikira, okutuuka ku range enzijuvu

Okwongera ku Cable Concentration Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okwongera ku Cable Concentration?

Yee, abatandisi basobola okukola dduyiro wa Cable Concentration Extension. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Nga bwe kiri ku dduyiro yenna, kirungi okuba n’omutendesi oba omuntu alina obumanyirivu mu jjiimu okusooka okulaga dduyiro okukakasa nti otegedde obukodyo obutuufu.

Wagamba atya akawu emirundi Okwongera ku Cable Concentration?

  • Enkyukakyuka endala ye One-Arm Cable Tricep Extension, gy’okozesa omukono gumu omulundi gumu, ekisobozesa okukola dduyiro ow’amaanyi era ow’amaanyi ku buli tricep kinnoomu.
  • Seated Cable Tricep Extension y’engeri endala, nga kino kizingiramu okutuula wansi n’ogololera emikono gyo mu maaso ng’okwata ku cable.
  • Reverse Grip Cable Tricep Extension ekyusakyusa waggulu grip, esobola okutunuulira ebitundu eby’enjawulo eby’ekinywa kya tricep, n’ekuwa workout esingako.
  • Ekisembayo, osobola okugezaako Cable Rope Overhead Tricep Extension, gy’okozesa ekiyungo ky’omuguwa mu kifo ky’ebbaala, okuwa feel ey’enjawulo era nga kiyinza okukola ebinywa mu ngeri ey’enjawulo katono.

Waakulu obulimba ebyamarga Okwongera ku Cable Concentration?

  • Overhead Tricep Extension: Dduyiro ono era atunuulira triceps, naye okuva mu nsonda ey’enjawulo okusinga Cable Concentration Extension, ekisobozesa okukola dduyiro wa tricep omujjuvu n’okukakasa nti ebitundu byonna eby’ekibinja ky’ebinywa bikubiddwa.
  • Close-Grip Bench Press: Dduyiro ono atuukiriza Cable Concentration Extension ng’atunuulidde ebitundu ebisatu nga kw’otadde n’ekifuba n’ebibegabega, okuwa dduyiro w’omubiri ogwa waggulu mu ngeri ey’enjawulo n’okuyamba okuzimba amaanyi okutwalira awamu n’okutebenkera.

Ebifaananyi ez'okusobola okutandika Okwongera ku Cable Concentration

  • Cable Concentration Extension okukola dduyiro
  • Dduyiro wa Triceps nga okozesa cable
  • Upper Arms okukola dduyiro wa cable
  • Dduyiro wa jjiimu ya cable
  • Okugaziya okusengejja ku triceps
  • Cable workouts ku binywa by’omukono
  • Dduyiro w’okunyweza omukono ogwa waggulu
  • Enkola ya Cable Concentration Extension
  • Dduyiro z’ekyuma kya cable ku triceps
  • Dduyiro wa cable ow’omulembe ku mikono egya waggulu.