Omusaale Sindika waggulu

• Omusangwa w'ekifo: Ebinyumu
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Ekinaku eky'enna: Deltoid Anterior, Triceps Brachii

Okuva mu Omusaale Sindika waggulu

Archer Push Up dduyiro asoomooza mu mubiri ogwa waggulu ng’atunuulira ekifuba, ebibegabega n’ebitundu ebisatu ate ng’akwata n’omusingi n’okulongoosa bbalansi. Kirungi nnyo eri abawagizi ba fitness ab’omu makkati okutuuka ku ba waggulu abanoonya okwongera amaanyi mu nkyukakyuka zaabwe mu push-up n’okutumbula amaanyi okutwalira awamu. Dduyiro ono yeegomba kuba takoma ku kwongera kunnyonnyola binywa n’okukwatagana, wabula era alongoosa enkola y’emirimu ng’akoppa enkola y’entambula ekozesebwa mu mizannyo n’emirimu gya buli lunaku.

Okukola : Okukola Okufaayo Omusaale Sindika waggulu

• Wansi omubiri gwo ng’oyolekera wansi, ng’ofukamira omukono oguli wansi w’ekibegabega kyo butereevu ng’omukono omulala gukuuma nga gugoloddwa ate engalo nga zikwata ku ttaka.
• Sika omubiri gwo gudde waggulu okutuuka mu kifo we watandikira, essira lisse ku kukozesa amaanyi g’omukono oguli wansi w’ekibegabega kyo.
• Ddamu dduyiro ku ludda lwe lumu okumala omuwendo gw’okuddamu gw’oyagala, olwo okyuse ku mabbali, ng’otambuza omukono ogwagoloddwa wansi w’ekibegabega kyo ate omulala n’ofuluma ku ludda.
• Sigala ng’okyusakyusa enjuyi ku buli seti okukakasa nti amaanyi gakula mu ngeri ey’enjawulo.

Enfatuko Okukola Omusaale Sindika waggulu

• **Kuuma Ffoomu Entuufu**: Ensobi abantu gye basinga okukola kwe butakuuma ffoomu ntuufu. Omubiri gwo gulina okuba mu layini engolokofu okuva ku mutwe okutuuka ku bigere. Bw’okka omubiri gwo, omukono ogumu gulina okugololwa okutuuka ku bbali, ate omulala ne gufukamira ku nkokola n’engalo, omubiri gwo ne guleeta wansi. Omukono ogugoloddwa gulina okukuumibwa nga gugoloddwa so si kufukamira ku nkokola.
• **Fuga Entambula Zo**: Weewale okufubutuka mu dduyiro. Ekikulu mu kufunamu ennyo mu Archer Push up kwe kufuga entambula zo, mu kkubo ng’okka n’okulinnya. Kino kijja kukwata ebinywa ebingi era kivaamu ebirungi.
• **Don’t Neglect Your Core**: Ensobi etera okukolebwa kwe...

Omusaale Sindika waggulu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Omusaale Sindika waggulu?

Yee, abatandisi basobola okukola dduyiro wa Archer Push up, naye atwalibwa ng’enkyukakyuka ey’omulembe ku mutindo gwa push up. Kyetaaga amaanyi g’omubiri ogw’okungulu, bbalansi n’okukwatagana. Bw’oba ​​omutandisi, wandibadde otandikira ku basic push ups n’ogenda mu maaso mpolampola ng’ogenda mu nkyukakyuka enzibu nga Archer Push up. Era kikulu okukuuma ffoomu entuufu okwewala obuvune. Bw’oba ​​tokakasa, bulijjo kiba kirungi okwebuuza ku mukugu mu by’okukola ffiiti oba omutendesi w’omuntu.

Wagamba atya akawu emirundi Omusaale Sindika waggulu?

• Wide Grip Archer Push Up: Mu nkyukakyuka eno, emikono gyo giteekebwa nga gyawukana okusinga obugazi bw’ebibegabega, nga gigenderera ebibinja by’ebinywa eby’enjawulo era ne giwa okusoomoozebwa okw’enjawulo eri amaanyi go ne bbalansi.
• Decline Archer Push Up: Enkyukakyuka eno eya Archer Push Up erimu okuteeka ebigere byo ku kifo ekigulumivu, okwongera ku buzibu ng’oyongera obuzito ku mubiri gwo ogwa waggulu.
• Diamond Archer Push Up: Enkyusa eno ekulina okukola ekifaananyi kya dayimanda n’emikono gyo, ng’essira osinga kulissa ku binywa byo eby’omu kifuba ebiyitibwa triceps n’eby’omunda.
• Plyometric Archer Push Up: Enkyukakyuka eno eya Archer Push Up erimu okugattako ekintu ekibuuka ng’okyusa enjuyi, okutumbula amaanyi go ag’okubwatuka n’okukwatagana.

Waakulu obulimba ebyamarga Omusaale Sindika waggulu?

• Embaawo: Embaawo naddala ez’ebbali zinyweza omusingi n’omubiri ogwa waggulu, ekintu ekyetaagisa okukuuma ffoomu entuufu ne bbalansi mu kiseera ky’okukuba Archer Push-up.
• Wide Grip Pull-ups: Dduyiro ono agenderera latissimus dorsi, biceps, ne deltoids, ebibinja by’ebinywa bye bimu ebikozesebwa mu kiseera kya Archer Push-up, bwe kityo n’olongoosa amaanyi go okutwalira awamu n’okugumiikiriza.