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Omukono Gumu oguzitowa Sika waggulu

Empaawo y'ensomero

Omusangwa w'ekifoOsende y’okufuna ky’ogulemu mu mulundi.
EkitunduEkibwadde
Ekinaku eky'olwayoLatissimus Dorsi
Ekinaku eky'ennaBrachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Omukono Gumu oguzitowa Sika waggulu

Weighted One Hand Pull up ye dduyiro asoomooza mu mubiri ogwa waggulu anyweza nnyo n’okutonnya ebinywa mu mikono, ebibegabega, omugongo n’omusingi. Kya mugaso nnyo eri bannabyamizannyo, abazimba omubiri, n’abo abamaze okukuguka mu kusika bulijjo era nga baagala okwongera amaanyi n’okugumiikiriza. Abantu ssekinnoomu bandyagadde okukola dduyiro ono okutumbula amaanyi g’omubiri gwabwe ogwa waggulu okutwalira awamu, okutumbula okunnyonnyola ebinywa, n’okulongoosa omutindo gwabwe mu mizannyo n’emirimu egyetaagisa amaanyi amangi ag’omubiri ogwa waggulu.

Okukola : Okukola Okufaayo Omukono Gumu oguzitowa Sika waggulu

  • Kwata ebbaala esika n’omukono gumu, enkwata yo erina okuba ennywevu ng’engalo zo zitunudde wala.
  • Weesika waggulu ng’onyiga enkokola n’osika omubiri gwo ogwa waggulu waggulu ng’oyolekera ebbaala. Omubiri gukuume nga gugoloddwa nga bwe kisoboka era weewale okuwuubaala.
  • Weeyongere okwesika waggulu okutuusa ng’akalevu kwo kali waggulu w’ebbaala, ng’okakasa nti enkokola yo efukamidde mu bujjuvu era ng’osika ebinywa by’omugongo waggulu ku ntambula.
  • Wekka mpola mpola era ng’ofugibwa oddeyo mu kifo w’otandikidde, ng’ogololera omukono gwo mu bujjuvu, era oddemu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala nga tonnakyusa ku mukono mulala.

Enfatuko Okukola Omukono Gumu oguzitowa Sika waggulu

  • Kozesa Ffoomu Entuufu: Ffoomu entuufu nsonga nkulu nnyo mu kukola obulungi okusika okuzitowa okw’omukono gumu. Olina okutandika ng’omukono gwo gugoloddwa mu bujjuvu, weesika waggulu okutuusa ng’akalevu kwo kali waggulu w’ebbaala, n’oluvannyuma n’okka wansi n’odda wansi mu ngeri efugibwa. Weewale okukozesa ‘momentum’ okwesika waggulu, kuba kino kiyinza okukuviirako obuvune n’okukendeeza ku bulung’amu bwa dduyiro.
  • Kozesa obuzito obusaanira: Tandika n’obuzito bw’osobola okukwata obulungi era mpolampola yongera ku buzito ng’amaanyi go geeyongera. Okukozesa obuzito obuyitiridde amangu kiyinza okuvaako ffoomu embi n’okwongera ku bulabe bw’okufuna obuvune.
  • Kozesa Spotter: Naddala ng’otandise oba ng’ogezaako okuzitowa okupya, kya mugaso okubeera n’omulabi. Bayinza okukuyamba okukuuma ffoomu, okukulemesa

Omukono Gumu oguzitowa Sika waggulu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Omukono Gumu oguzitowa Sika waggulu?

Dduyiro wa Weighted One Hand Pull Up wa mulembe nnyo era yeetaaga amaanyi amangi ag’omubiri ogwa waggulu. Okutwalira awamu tekiba kirungi eri abatandisi. Abatandisi balina okutandika ne dduyiro omukulu okuzimba amaanyi gaabwe era mpolampola bagenda mu dduyiro ow’omulembe. Basobola okutandika n’okusika waggulu okwa bulijjo era bwe bamala okweyagaza n’ekyo, basobola okugenda mu nkyukakyuka ezisinga okusoomoozebwa ng’okusika omukono gumu. Okwongera obuzito kulina okuba enkulaakulana esembayo oluvannyuma lw’okukuguka mu kusika omukono gumu waggulu nga olina ffoomu entuufu. Bulijjo kikulu okwewala obuvune nga tofubutuka mu dduyiro agenda mu maaso nnyo.

Wagamba atya akawu emirundi Omukono Gumu oguzitowa Sika waggulu?

  • Weighted One Hand Pull Up with Assisted Band erimu bbandi ya resistance okuwanirira ate ng’osika waggulu n’omukono gumu n’okwata obuzito mu mulala.
  • Weighted One Hand Pull Up with Iso Hold yeetaaga okukwata waggulu ku pull up okumala sekondi ntono nga tonnakka wansi, ng’olina obuzito mu mukono omulala.
  • Weighted One Hand Pull Up with Leg Raise erimu okusitula amagulu waggulu ku ntambula okukwatagana n’omusingi, ate mu mukono omulala n’okwata obuzito.
  • Weighted One Hand Pull Up with Plyometric Switch erimu okusika waggulu n’omukono gumu, okukyusakyusa emikono waggulu ku ntambula, n’oluvannyuma n’okka wansi n’omukono omulala, byonna ng’okwata obuzito.

Waakulu obulimba ebyamarga Omukono Gumu oguzitowa Sika waggulu?

  • Bent-over Rows za mugaso kuba era zissa essira ku lats, rhomboids, ne traps, ebikulu ennyo mu ntambula z’okusika waggulu, era ziyamba okulongoosa amaanyi go ag’okusika n’okutebenkera, ekyetaagisa ennyo mu kukola Weighted One Hand Pull-ups .
  • Lat Pulldowns zisobola okutumbula omutindo gwo mu Weighted One Hand Pull-ups kuba zitunuulira nnyo ebinywa bya latissimus dorsi, ebikulu ennyo mu ntambula z’okusika waggulu, era era ziyamba okulongoosa amaanyi g’okukwata, ekyetaagisa okukuuma ebbaala mu kiseera ky’okukola dduyiro.

Ebifaananyi ez'okusobola okutandika Omukono Gumu oguzitowa Sika waggulu

  • Weighted Omukono Gumu Pull Up workout
  • Dduyiro w’okunyweza omugongo
  • Omukono gumu okusika waggulu n’obuzito
  • Okutendekebwa mu kusika waggulu okuzitowa
  • Single hand weighted okusika waggulu
  • Okukola dduyiro w’ebinywa by’omugongo
  • Dduyiro z’okusika waggulu ez’omulembe
  • Omukono gumu oguzitowa gusika waggulu
  • Workouts ez’amaanyi ez’omugongo
  • Okutendekebwa mu maanyi eri ebinywa by’omugongo