Omusaale Simbula waggulu

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Ekinaku eky'enna: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Okuva mu Omusaale Simbula waggulu

Archer Pull Up dduyiro ow’omulembe ow’omubiri ogwa waggulu ng’okusinga atunuulira ebinywa by’omugongo, ebibegabega n’omukono, ng’akuwa dduyiro ow’amaanyi okusinga ow’ekinnansi. Kirungi nnyo eri abaagalana abalina obumanyirivu mu kukola ffiiti n’abazannyi abanoonya okusomooza amaanyi gaabwe n’okugumiikiriza kw’ebinywa. Okwenyigira mu dduyiro ono kiyinza okutumbula okunnyonnyola ebinywa, okulongoosa amaanyi g’omubiri okutwalira awamu, n’okuyamba okuyimirira obulungi n’okukwatagana kw’omubiri.

Okukola : Okukola Okufaayo Omusaale Simbula waggulu

• Sika omubiri gwo waggulu ng’oyolekera ebbaala, ate mu kiseera kye kimu n’ogololera omukono gumu okudda ku mabbali mu layini engolokofu, ng’okoppa ekikolwa ky’omusaale ng’asika omuguwa gw’obusaale. Kino kye kitundu kya ‘omusaale’ mu dduyiro.
• Kwata ekifo ekyo waggulu okumala akaseera, olwo mpola mpola wansi omubiri gwo odde wansi mu kifo we watandikira, ng’okuuma omukono gwo ogwagoloddwa nga gugoloddwa.
• Ddamu dduyiro naye kyusa ku mukono omulala olw’entambula ya ‘omusaale w’obusaale’.
• Sigala ng’okyusakyusa wakati w’emikono gyombi okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Omusaale Simbula waggulu

• **Foomu entuufu**: Ffoomu entuufu nkulu nnyo mu kukola Archer Pull ups obulungi. Tandika ng’owanise ku bbaala ng’emikono gyo gigazi okusinga obugazi bw’ebibegabega. Weesika waggulu ng’oyolekera omukono gumu ng’omukono omulala gukuuma nga gugoloddwa, olwo weekka wansi oddemu ku ludda olulala. Kakasa nti omubiri gwo gukuuma nga gugoloddwa nga bwe kisoboka mu kiseera kyonna ky’otambula. Ensobi etera okukolebwa kwe kuwuuba oba okukozesa amaanyi okwesika waggulu ekiyinza okukuleetera obuvune n’okukendeeza ku bulungibwansi bwa dduyiro.
• **Obukodyo bw'okussa**: Okussa obulungi nga okola dduyiro kiyinza okulongoosa ennyo omutindo gwo n'obugumu bwo. Fuuwa omukka ng’ogenda wekka wansi

Omusaale Simbula waggulu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Omusaale Simbula waggulu?

Yee, abatandisi basobola okugezaako dduyiro wa Archer Pull up, naye kikulu okumanya nti ngeri ya pull up ey’omulembe ennyo. Kyetaaga amaanyi amalungi ag’omubiri ogwa waggulu naddala mu mugongo n’emikono. Bw’oba ​​omutandisi, kirungi okutandikira ku basic pull ups n’ogenda mu maaso mpolampola okutuuka ku nkyukakyuka enzibu nga Archer Pull up. Bulijjo jjukira okuwuliriza omubiri gwo so si kunyigiriza kusukka kkomo lyo okwewala okulumwa. Era kiyinza okuba eky’omugaso okubeera n’omutendesi w’omuntu oba omukugu mu by’okukola ffiiti okukulambika mu nkola eno.

Wagamba atya akawu emirundi Omusaale Simbula waggulu?

• Commando Pull Up: Ku nkyukakyuka eno, otunudde mu maaso n’osika waggulu ng’okyusakyusa omubiri gwo okuva ku ludda olumu okudda ku lulala, ng’okola ebibinja by’ebinywa eby’enjawulo.
• Typewriter Pull Up: Kino kifaananako ne Archer Pull Up naye nga kirimu okutambula mu bbanga (horizontal movement) nga weesika waggulu, olwo n’otambula okuva ku ludda olumu okudda ku lulala waggulu nga tonnaba kwekka wansi.
• Mixed Grip Pull Up: Enkyukakyuka eno erimu omukono ogumu nga gutunudde mu maaso ate omulala nga gutunudde emabega, ekiyamba okukola ku bibinja by’ebinywa eby’enjawulo mu mubiri ogwa waggulu.
• L-Sit Pull Up: Enkyukakyuka eno erimu okukwata amagulu go mu maaso go mu ngeri ya ‘L’ ng’osika waggulu, ekikola core yo nga kw’otadde n’omubiri gwo ogwa waggulu.

Waakulu obulimba ebyamarga Omusaale Simbula waggulu?

• Wide Grip Pull Ups: Dduyiro ono era akwatagana ne Archer Pull Ups kubanga essira aliteeka ku binywa bye bimu naye ng’alina grip egazi, ekiyinza okuyamba okwongera okukulaakulanya latissimus dorsi n’okwongera amaanyi g’okusika okutwalira awamu.
• Negative Pull Ups: Zino za mugaso ng’ezijjuliza Archer Pull Ups kuba ziyamba okuzimba amaanyi ag’ekyewuunyo ageetaagisa mu mutendera gw’okukka wansi ogwa pull up, ekintu ekikulu ennyo mu kulongoosa omulimu n’obukodyo okutwalira awamu mu Archer Pull Ups.