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Olunyiriri Olutudde Wansi

Empaawo y'ensomero

Omusangwa w'ekifoOsende y’okufuna ky’ogulemu mu mulundi.
EkitunduEbyokama
Ekinaku eky'olwayoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Ekinaku eky'ennaBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Olunyiriri Olutudde Wansi

Dduyiro wa Low Seated Row dduyiro azimba amaanyi ng’atunuulira ebinywa by’omugongo, ebibegabega n’emikono, ekiyamba okulongoosa enyimirira n’amaanyi g’omubiri ogwa waggulu okutwalira awamu. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, omuli n’abo abanoonya okutumbula omutindo gwabwe mu mizannyo oba okulongoosa entambula za buli lunaku. Abantu ssekinnoomu bayinza okwagala okuyingiza Low Seated Rows mu nkola yaabwe ey’okukola dduyiro okuyamba okukula kw’ebinywa, okutumbula enyimirira ennungi, n’okwongera ku maanyi g’omubiri ogwa waggulu.

Okukola : Okukola Okufaayo Olunyiriri Olutudde Wansi

  • Omugongo gukuume nga gugoloddwa, ekifuba kifulumye, era fukamira amaviivi go katono. Eno y’entandikwa yo.
  • Sika emikono ng’oyolekera olubuto lwo, ng’okuuma ebikoona byo nga biri kumpi n’omubiri gwo n’okusika ebibegabega byo wamu.
  • Kwata ekifo kino okumala akaseera, ng’owulira okukonziba mu binywa byo eby’omugongo.
  • Mpola mpola zzaayo emikono mu kifo we batandikira, okukakasa entambula efugibwa, okumaliriza rep emu. Ddamu dduyiro okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Olunyiriri Olutudde Wansi

  • Entambula efugirwa: Weewale okukozesa amaanyi (momentum) okusika obuzito. Eno nsobi ya bulijjo eyinza okuvaako obuvune era tegenda kutunuulira bulungi binywa by’ogezaako okunyweza. Mu kifo ky’ekyo, essira lisse ku kusika obuzito mu ngeri empola era efugibwa.
  • Full Range of Motion: Okusobola okufunamu ennyo mu dduyiro wo, kakasa nti okozesa full range of motion. Kino kitegeeza okusika obuzito okutuukira ddala ku mubiri gwo n’oluvannyuma n’ogololera emikono gyo mu bujjuvu ku kusumululwa. Weewale half reps kuba tezijja kukuwa migaso gya dduyiro mu bujjuvu.
  • Okukwata Ennungi: Ensobi endala etera okukolebwa kwe kukwata omukono n’amaanyi ennyo oba mu kifo ekikyamu. Enkwata yo erina okuba nga nnywevu naye nga tenywevu nnyo, .

Olunyiriri Olutudde Wansi Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Olunyiriri Olutudde Wansi?

Yee, abatandisi mazima ddala basobola okukola dduyiro wa Low Seated Row. Wabula kikulu okuyiga ffoomu n’obukodyo obutuufu okutangira obuvune. Zirina okutandika n’obuzito obutono ne zeeyongera mpolampola ng’amaanyi gazo geeyongera. Era kya muganyulo okubeera n’omutendesi oba omukugu mu kugenda mu jjiimu ng’alabirira mu ntandikwa okukakasa nti dduyiro akolebwa bulungi.

Wagamba atya akawu emirundi Olunyiriri Olutudde Wansi?

  • Wide-Grip Low Seated Row: Mu nkyukakyuka eno, okozesa ebbaala ya wide grip eyamba okusikiriza ennyo ebinywa by’omugongo gwo ogwa waggulu n’ebibegabega.
  • Close-Grip Low Seated Row: Enkyusa eno ekozesa ebbaala oba omukono ogukwata okumpi, ng’essira lisinga kulissa ku kitundu kya wakati eky’omugongo gwo ne biceps yo.
  • Underhand Low Seated Row: Bw’okwata ebbaala okuva wansi mu nkyukakyuka eno, osobola okutunuulira obulungi lats zo eza wansi ne biceps.
  • High-to-Low Seated Row: Enkyukakyuka eno erimu okusika waya okuva mu kifo ekigulumivu wansi okutuuka mu kiwato kyo, n’okwata ekitundu ekya wansi ekya lats zo ne rhomboids zo n’amaanyi.

Waakulu obulimba ebyamarga Olunyiriri Olutudde Wansi?

  • Lat Pulldown ye dduyiro omulala atuukiriza Low Seated Row nga essira aliteeka ku kibinja ky’ebinywa ekinene kye kimu - latissimus dorsi - naye okuva mu nsonda ey’enjawulo, okutumbula enkula y’ebinywa mu ngeri ey’enjawulo.
  • Bent Over Row ejjuliza Low Seated Row kuba era etunuulira ebinywa by’omugongo naddala ebya rhomboids ne trapezius ebiyinza okuyamba okulongoosa enyimirira n’okuwa omugongo obuwagizi obw’amaanyi.

Ebifaananyi ez'okusobola okutandika Olunyiriri Olutudde Wansi

  • "Dduyiro wa Cable Low Seated Row".
  • "Okukola dduyiro w'omugongo ne Cable".
  • "Seated Row ku binywa by'omugongo".
  • "Dduyiro wa jjiimu ku mugongo".
  • "Cable workout ku mugongo ogwa wansi".
  • "Okutendekebwa mu maanyi nga olina Low Seated Row".
  • "Dduyiro z'emabega w'ekyuma kya cable".
  • "Obukodyo bwa Seated Row".
  • "Omulagirizi wa ffoomu ya Low Seated Row".
  • "Engeri y'okukolamu Low Seated Row ne Cable".