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Olunyiriri olwa Waggulu

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 olwa Waggulu

Upper Row dduyiro akola nnyo ng’atunuulira ebinywa by’omubiri ebingi ebya waggulu omuli omugongo, ebibegabega n’emikono, bwe kityo n’ayongera amaanyi, okugumiikiriza n’okuyimirira. Workout nnungi nnyo eri abantu ssekinnoomu ab’emitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, nga baluubirira okutumbula amaanyi g’omubiri gwabwe ogwa waggulu. Abantu bandyagadde okukola dduyiro ono kuba takoma ku kuyamba mu kunyweza binywa n’okunyweza, wabula ayamba n’okuziyiza obuvune ng’alongoosa bbalansi y’ebinywa n’okukwatagana kw’ennyiriri.

Okukola : Okukola Okufaayo Olunyiriri olwa Waggulu

  • Fukamira amaviivi go katono, era weesigame mu maaso ng’onyiga ku bisambi okutuusa ng’omubiri gwo kumpi gukwatagana ne wansi, ng’omugongo gwo gugoloddwa ate ng’omutwe gwo guwanvuye.
  • Sika obuzito okutuuka ku lubuto lwo olwa waggulu ng’ofukamira ebikoona n’okusika ebibegabega byo wamu, obuzito obukuuma nga buli kumpi n’omubiri gwo nga bwe kisoboka.
  • Kwata ekifo kino okumala akasekondi okusobola okutumbula okukonziba mu binywa byo eby’omugongo.
  • Wansi mpola mpola obuzito buddeyo mu kifo we watandikira, ng’ogololera emikono n’ebibegabega byo mu bujjuvu. Ddamu dduyiro ku muwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Olunyiriri olwa Waggulu

  • **Weewale okukozesa obuzito obusukkiridde**: Ensobi etera okukolebwa kwe kukozesa obuzito obuzitowa ennyo, ekiyinza okuvaako ffoomu etali ntuufu n’okufuna obuvune. Kirungi okutandika n’obuzito obutono n’oyongera mpolampola ng’amaanyi go geeyongera.
  • **Controlled Movement**: Weewale okutambula nga jerky oba amangu. Omutendera gw’okusitula n’okukka wansi mu dduyiro gulina okufugibwa. Kino tekikoma ku kukendeeza bulabe bwa buvune wabula kyongera ku bulungibwansi bwa dduyiro ng’ebinywa byo bikuuma nga binywezeddwa okumala ebbanga eddene.
  • **Tokozesa Mugongo**: Ekirala ekitera okubeerawo

Olunyiriri olwa Waggulu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Olunyiriri olwa Waggulu?

Yee, abatandisi mazima ddala basobola okukola dduyiro wa Upper Row. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Nga bwe kiri ku dduyiro yenna omupya, abatandisi balina okumutwala mpola, okuyiga obukodyo obutuufu, era mpolampola okwongera ku buzito ng’amaanyi gaabwe n’okugumiikiriza bigenda bitereera. Era kya mugaso okubeera n’omutendesi w’omuntu oba omukugu mu by’okukola ffiiti okusooka okulaga dduyiro okukakasa nti akolebwa bulungi.

Wagamba atya akawu emirundi Olunyiriri olwa Waggulu?

  • Osobola okukola Upper Row ng’otudde, ekisobozesa okunyweza ennyo n’okussa essira ku binywa by’omugongo ogwa waggulu.
  • Olunyiriri olwa Upper Row lusobola okukyusibwa ne lufuuka olunyiriri olukwata ennyo, nga lugenderera nnyo ebinywa by’omugongo eby’ebweru.
  • Enkyukakyuka endala ye Upper Row ey’omukono gumu, gy’okola dduyiro omukono gumu ku gumu, ekisobozesa okussa essira ennyo ku bibinja by’ebinywa kinnoomu.
  • Olunyiriri olwa Upper Row era lusobola okukolebwa ne bbandi eziziyiza, nga ziwa ekika ky’okuziyiza eky’enjawulo n’okusoomoozebwa eri ebinywa.

Waakulu obulimba ebyamarga Olunyiriri olwa Waggulu?

  • Pull-ups ye dduyiro omulala omulungi atuukiriza Upper Rows, kuba era essira liteekebwa ku binywa by’omugongo n’omukono naddala latissimus dorsi ne biceps, okutumbula amaanyi g’omubiri ogwa waggulu n’okugumiikiriza.
  • Lat Pulldowns nazo zisobola okujjuliza Upper Rows, kuba zitunuulira ebinywa ebinene bye bimu mu mugongo, latissimus dorsi, era ziyamba okulongoosa amaanyi n’okunnyonnyola omubiri ogwa waggulu, ate nga nazo zongera ku maanyi g’okukwata.

Ebifaananyi ez'okusobola okutandika Olunyiriri olwa Waggulu

  • Dduyiro wa Cable Upper Row
  • Workout y'omugongo ne Cable
  • Upper Row Back okunyweza
  • Dduyiro wa cable ku binywa by’omugongo
  • Upper Row ku mugongo fitness
  • Okukola dduyiro wa Cable Back
  • Okunyweza Omugongo n'Olunyiriri olwa Waggulu
  • Dduyiro wa Cable Upper Row Back
  • Okutendekebwa mu binywa by’omugongo ne Cable
  • Upper Row Cable Okukola workout emabega