Omukono Mugazi Nyiga waggulu
Empaawo y'ensomero
Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu Omukono Mugazi Nyiga waggulu
Wide Hand Push Up dduyiro wa mugaso agenderera n’okunyweza ebinywa by’ekifuba, ebibegabega n’omubiri ogwa waggulu. Dduyiro ono asaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti naddala abo abanoonya okutumbula amaanyi g’omubiri gwabwe ogwa waggulu n’okugumiikiriza. Okuyingiza Wide Hand Push Ups mu nkola yo kiyinza okulongoosa ennyonyola y’ebinywa, okutumbula amaanyi g’omubiri okutwalira awamu, n’okutumbula omutindo gw’emirimu, ne kibanguyira emirimu gya bulijjo.
Okukola : Okukola Okufaayo Omukono Mugazi Nyiga waggulu
- Omubiri gwo gukuume nga gugoloddwa era nga mukakanyavu, okuva ku mutwe okutuuka ku bigere, ng’okwata omusingi gwo.
- Wansi omubiri gwo ng’oyolekera ettaka, ng’ofukamiza enkokola zo okutuuka ku mabbali okutuusa ng’ekifuba katono kikwata wansi.
- Yimirirako katono wansi mu ntambula, ng’okakasa nti enkokola zo ziri mu nkoona ya diguli 90.
- Sika omubiri gwo gudde waggulu okutuuka mu kifo we watandikira, ng’ogololera emikono gyo mu bujjuvu naye nga tosibye bikoona byo. Ddamu enkola eno okumala omuwendo gw’okuddiŋŋana gw’oyagala.
Enfatuko Okukola Omukono Mugazi Nyiga waggulu
- Kuuma ng’omubiri gukwatagana bulungi: Omubiri gwo gulina okukola layini engolokofu okuva ku mutwe okutuuka ku bigere. Kino kyetaagisa okukwata core yo ne glutes okuziyiza ebisambi byo okugwa oba okusitula waggulu ennyo. Ensobi etera okukolebwa kwe kuleka omugongo ogwa wansi okugwa oba enkwaso okusituka waggulu, byombi biyinza okuvaako obuvune.
- Entambula efugirwa: Bw’oba ossa wansi omubiri gwo, kikole mpola era ng’ofugibwa okutuusa ng’ekifuba katono kikwata wansi. Oluvannyuma, ssika omubiri gwo gudde waggulu okutuuka mu kifo we watandikira. Weewale okufubutuka okutambula oba okukozesa amaanyi okusika waggulu, ekiyinza okukendeeza ku bulungibwansi bwa...
Omukono Mugazi Nyiga waggulu Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Omukono Mugazi Nyiga waggulu?
Yee, abatandisi basobola okukola dduyiro wa Wide Hand Push-up, naye kiyinza okuba ekizibu mu kusooka kuba kyetaagisa amaanyi mangi okusinga push-up eya bulijjo. Dduyiro ono atunuulira nnyo ebinywa by’ekifuba n’ebibegabega. Singa kizibu nnyo mu kusooka, abatandisi basobola okukyusa dduyiro nga bakola ‘push-ups’ ku maviivi oba ku bbugwe okutuusa lwe bazimba amaanyi agamala okukola ‘full wide hand push-up’. Bulijjo kikulu okukuuma ffoomu entuufu okwewala obuvune.
Wagamba atya akawu emirundi Omukono Mugazi Nyiga waggulu?
- Incline Push-Up: Ku nkyukakyuka eno, oteeka emikono gyo ku kifo ekigulumivu ng’entebe oba eddaala, ekitunuulidde ekifuba kyo ekya wansi n’ebibegabega.
- Decline Push-Up: Kino kizingiramu okuteeka ebigere byo ku kifo ekigulumivu, okwongera ku buzibu n’okutunuulira ekifuba ekya waggulu n’ebibegabega.
- Archer Push-Up: Mu nkyukakyuka eno, ogolola omukono gumu ebweru okutuuka ku bbali, ng’olinga omusaale asika obutaasa, ekyongera amaanyi ku mukono omulala.
- One Arm Push-Up: Eno nkyukakyuka esoomooza ng’okola push up ng’olina omukono gumu gwokka, n’oyongera nnyo amaanyi ne bbalansi ebyetaagisa.
Waakulu obulimba ebyamarga Omukono Mugazi Nyiga waggulu?
- Dumbbell Bench Press: Dduyiro ono akola pectoralis major, anterior deltoids, ne triceps, ebibinja by’ebinywa ebifaanagana n’okusika omukono omugazi, n’awa enkola y’okutendeka amaanyi ey’enjawulo ejjuliza dduyiro w’obuzito bw’omubiri.
- Embaawo: Embaawo zinyweza omusingi n’okulongoosa okutebenkera kw’omubiri okutwalira awamu, ekintu ekikulu ennyo mu kukuuma ffoomu entuufu mu kiseera ky’okusika emikono emigazi, bwe kityo ne kyongera ku bulung’amu bwa dduyiro w’okusika waggulu.
Ebifaananyi ez'okusobola okutandika Omukono Mugazi Nyiga waggulu
- Wide Hand Push up dduyiro
- Dduyiro w’ekifuba ng’obuzito bw’omubiri
- Wide grip push up okutendekebwa
- Workout awaka ku kifuba
- Tewali dduyiro wa kifuba bya bikozesebwa
- Obuzito bw’omubiri push up enjawulo
- Wide stance push waggulu workout
- Dduyiro w’okunyweza ekifuba
- Enkola ya Wide Hand Push up
- Dduyiro w’obuzito bw’omubiri ku binywa by’ekifuba.