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Omuguwa ogutudde Olunyiriri

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 Omuguwa ogutudde Olunyiriri

Dduyiro wa Rope Seated Row dduyiro azimba amaanyi ng’atunuulira ebibinja by’ebinywa ebingi omuli omugongo, ebibegabega n’ebitundu by’omubiri ebiyitibwa biceps, ekigifuula dduyiro omulungi ennyo eri abantu ssekinnoomu abagenderera okutumbula amaanyi g’omubiri gwabwe ogwa waggulu. Esaanira abatandisi n’abawagizi ba fitness ey’omulembe kuba esobola bulungi okukyusibwa okusinziira ku maanyi g’omuntu kinnoomu. Abantu bayinza okulonda dduyiro ono olw’okukola emirimu mingi, obusobozi bw’okukwata ebinywa ebingi omulundi gumu, n’okutumbula enyimirira ennungi n’okutebenkeza amaanyi g’ebinywa ku njuyi zombi ez’omubiri.

Okukola : Okukola Okufaayo Omuguwa ogutudde Olunyiriri

  • Omugongo gukuume nga gugoloddwa, omutwe guwanvuye, era osika omuguwa ng’ogyolekera ekiwato ng’osika ebibegabega byo wamu.
  • Kwata embeera eno okumala sekondi ntono ng’emikono gyo gisinga kumpi n’ekiwato kyo okusobola okutumbula okukonziba mu binywa byo eby’omugongo.
  • Golola mpola emikono gyo giddeyo ebweru okutuuka mu kifo we watandikira nga toleka buzito kukwatagana, ng’okuuma okusika omuguwa buli kiseera.
  • Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala ng’okakasa nti omugongo gwo gugoloddwa era weewale okukozesa omubiri gwo okusika omuguwa.

Enfatuko Okukola Omuguwa ogutudde Olunyiriri

  • Enfo y’omukono: Kakasa nti omuguwa ogukwata n’omukono ogukwata waggulu, ng’engalo zo zitunudde. Weewale okukwata omuguwa ennyo kuba kiyinza okuvaako engalo okunyigirizibwa. Mu kifo ky’ekyo, kuuma ng’okwata bulungi naye ng’owummudde okusobola okukwata obulungi ebinywa by’omugongo n’ebibegabega.
  • Entambula efugirwa: Entambula zirina okuba mpola era nga zifugibwa, toyanguwa kukola dduyiro. Sika omuguwa ng’oyolekera olubuto lwo, yimirirako katono owulira okukonziba mu binywa by’omugongo, n’oluvannyuma ogolole mpola emikono gyo giddeyo ebweru. Entambula ez’amangu, eziwuuma ziyinza okuvaako ebinywa okunyigirizibwa era tezijja kutunuulira bulungi binywa by’ogenderera.
  • Full Range of Motion: Kakasa nti ogolola emikono gyo mu bujjuvu ku ntandikwa ya buli rep era osika omuguwa okutuukira ddala mu lubuto lwo

Omuguwa ogutudde Olunyiriri Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Omuguwa ogutudde Olunyiriri?

Yee, abatandisi mazima ddala basobola okukola dduyiro wa Rope Seated Row. Wabula kyetaagisa okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Era kya mugaso okuba n’omuntu amanyi ku fitness oba omutendesi w’omuntu akulungamya mu dduyiro okukakasa nti okikola bulungi. Dduyiro ono mulungi nnyo mu kunyweza omugongo, ebibegabega n’emikono.

Wagamba atya akawu emirundi Omuguwa ogutudde Olunyiriri?

  • Standing Rope Row: Mu kifo ky’okutuula, okola dduyiro ng’oyimiridde ekintu ekisinga okukwata ebinywa byo ebikulu.
  • Rope Seated Row with Twist: Mu nkyukakyuka eno, oyongerako okukyusakyusa ku nkomerero y’entambula okwongera okukwata ebinywa byo ebiserengese.
  • High Pulley Rope Row: Bw’okyusa enkoona n’okusika okuva ku pulley eya waggulu, osobola okutunuulira ebinywa eby’enjawulo mu mugongo gwo.
  • Rope Seated Row with Pause: Bw’oyongera okuyimirira ku ntikko y’okukonziba, osobola okwongera ku budde ng’osika ebinywa byo, ekivaamu amaanyi amangi n’obunene.

Waakulu obulimba ebyamarga Omuguwa ogutudde Olunyiriri?

  • Dduyiro wa Barbell Bent Over Row ye dduyiro omulala ajjuliza Rope Seated Row kuba atunuulira ebibinja by’ebinywa ebikulu bye bimu, naye era akwata n’omugongo ogwa wansi n’emisuwa, okutumbula amaanyi g’omubiri okutwalira awamu n’okutebenkeza.
  • Dumbbell Renegade Row etuukiriza Rope Seated Row nga tekoma ku kukola binywa bya mugongo ne biceps, wabula n’okusikiriza core n’ebibegabega, n’ewa workout y’omubiri eya waggulu esingako.

Ebifaananyi ez'okusobola okutandika Omuguwa ogutudde Olunyiriri

  • Cable Rope Seated Okukola workout mu lunyiriri
  • Dduyiro w’okunyweza omugongo
  • Workouts z’ekyuma kya cable
  • Rope Seated Row ku binywa by’omugongo
  • Dduyiro wa jjiimu ku mugongo
  • Dduyiro z’okuvuba ku waya
  • Rope Seated Enkola ya Row
  • Workouts z’emabega n’ekyuma kya cable
  • Rope Seated Dduyiro w’omugongo mu lunyiriri
  • Okutendekebwa okusobola okufuna ebinywa by’omugongo ebinywevu