Olunyiriri lw’Abatudde

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Ebyokama
• Ekinaku eky'olwayo: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Ekinaku eky'enna: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Okuva mu Olunyiriri lw’Abatudde

Dduyiro w’okutuula (Seated Row) dduyiro akola nnyo mu kutendekebwa mu maanyi ng’okusinga atunuulira ebinywa by’omugongo, ebibegabega n’emikono, okutumbula enyimirira ennungi n’okutebenkeza ebinywa. Workout nnungi nnyo eri abantu ssekinnoomu ab’emitendera gyonna egy’okukola ffiiti omuli n’abatandisi kuba eyamba okutumbula amaanyi g’ebinywa n’okugumiikiriza. Abantu bayinza okulonda dduyiro ono kuba takoma ku kwongera maanyi ga mubiri ogwa waggulu wabula ayamba n’okuziyiza obuvune n’okulongoosa entambula z’emirimu gya buli lunaku.

Okukola : Okukola Okufaayo Olunyiriri lw’Abatudde

• Ng’ogolodde emikono, kwata omukono gwa V-bar weesigame emabega katono, ng’omugongo gwo gugoloddwa ate ekifuba nga kiwanvuye.
• Sika emikono gidde emabega ng’oyolekera omubiri gwo ng’okuuma enkokola zo nga ziri kumpi n’omubiri gwo, ng’osika ebinywa by’omugongo ng’otuuka ku ntikko y’entambula.
• Kwata ekifo ekikoleddwa okumala akasekondi era mpola mpola zzaayo V-bar mu kifo we yasooka ng’okuuma okufuga.
• Ddamu entambula eno okumala omuwendo ogusemba ogw’okuddiŋŋana, ng’okakasa nti omubiri gwo gusigala nga guyimiridde mu dduyiro yenna.

Enfatuko Okukola Olunyiriri lw’Abatudde

• Entambula efugibwa: Weewale okufubutuka okutambula. Mu kifo ky’ekyo, dduyiro oyo kola mpola era ng’ofuga. Sika emikono gyo gy’oli ng’okozesa ebinywa by’omugongo, yimirirako katono ng’emikono giri ku lubuto lwo, olwo oddeyo mpola mu kifo we watandikira. Kino kijja kulaba ng’ebinywa byo bikwatagana mu dduyiro yenna.
• Enkwata Entuufu: Kwata emikono ng’engalo zo zitunudde. Kino kiyitibwa neutral grip era kiyamba okwawula obulungi ebinywa by’omugongo. Weewale okukwata ennyo emikono kuba kino kiyinza okuvaako engalo okunyigirizibwa.
• Weewale okugaziya ennyo: Togolola nnyo mikono gyo oba okwesigamira emabega ennyo ng’odda mu kifo we watandikira. Kino kiyinza okukuteeka akazito akateetaagisa ku mugongo ne ku bibegabega, era kiyinza

Olunyiriri lw’Abatudde Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Olunyiriri lw’Abatudde?

Yee, abatandisi basobola okukola dduyiro wa Seated Row. Dduyiro mulungi nnyo okunyweza n’okutonnya ebinywa by’omugongo. Wabula kikulu abatandisi okutandika n’obuzito obutono okukakasa nti bakozesa ffoomu entuufu n’okutangira obuvune. Kiyinza okuba eky’omugaso okusooka okuba n’omutendesi oba omuntu alina obumanyirivu mu kugenda mu jjiimu okusooka okulaga obukodyo obutuufu. Bulijjo jjukira okubuguma nga tonnatandika kukola dduyiro yenna.

Wagamba atya akawu emirundi Olunyiriri lw’Abatudde?

• Incline Bench Seated Row: Mu nkyukakyuka eno, okola olunyiriri ng’otudde ku incline bench, ekiyinza okuyamba okukwata ebinywa byo ebya wansi mu mugongo mu ngeri ey’amaanyi.
• Ennyiriri za Cable ezitudde: Enkyukakyuka eno ekozesa ekyuma kya cable, ekisobozesa okutambula okulungi, okufugibwa n’okusika omuguwa buli kiseera ku binywa mu dduyiro yenna.
• Wide Grip Seated Row: Enkyukakyuka eno ekozesa grip egazi, eyinza okuyamba okutunuulira obulungi ebinywa by’omugongo gwo ogwa waggulu n’ebibegabega.
• Underhand Grip Seated Row: Enkyukakyuka eno ekozesa okukwata wansi, ekiyinza okussa essira ku kitundu ekya wansi eky’ekinywa kya latissimus dorsi mu mugongo gwo.

Waakulu obulimba ebyamarga Olunyiriri lw’Abatudde?

• Deadlifts dduyiro munene nnyo ow’okujjuliza Seated Rows kubanga zikola ku mugongo gwonna, omuli omugongo ogwa wansi n’emitego, nga bino si bye bisinga okutunuulirwa Seated Rows, bwe kityo ne kiwa workout y’omugongo enzijuvu.
• Bent-Over Rows nazo zisobola okujjuliza Seated Rows kuba zitunuulira ebibinja by’ebinywa ebifaanagana mu mugongo, naye okuva mu nsonda ey’enjawulo, bwe kityo ne zongera ku bbalansi y’ebinywa n’okukwatagana.