Omusasi w’Oludda Olumu Push-up

• Omusangwa w'ekifo: Ebinyumu
• Ekitundu: Omwendo mw'ebikolwa.

Okuva mu Omusasi w’Oludda Olumu Push-up

One Side Archer Push-up dduyiro asoomooza mu mubiri ogwa waggulu ng’atunuulira ekifuba, ebibegabega n’emikono, ate ng’akwata n’omusingi okusobola okutebenkera. Kirungi nnyo eri abaagalana ba fitness ab’omu makkati okutuuka ku mulembe abanoonya okwongera ku maanyi g’omubiri gwabwe ogwa waggulu n’okugumira ebinywa. Dduyiro ono wa mugaso nnyo eri abo abanoonya okulongoosa enkola yaabwe ey’okusika, okutumbula okufuga omubiri gwabwe, n’okwongera eby’enjawulo mu nkola yaabwe ey’okukola dduyiro.

Okukola : Okukola Okufaayo Omusasi w’Oludda Olumu Push-up

• Kyuusa obuzito bwo ku ludda olumu, ng’ogololera omukono ogw’ekikontana n’ogufuluma butereevu, ng’olinga omusasi w’obusaale.
• Wansi omubiri gwo ng’oyolekera ettaka, ng’okuuma omukono gwo ogugoloddwa nga gugoloddwa era ng’ofukamira omukono gwe weesigamyeko, okufaananako n’okukola okusika omukono gumu.
• Sika omubiri gwo gudde waggulu okutuuka mu kifo we wasooka, ng’omukono gwo ogugoloddwa gukuume nga gugoloddwa mu ntambula yonna.
• Ddamu dduyiro ku ludda olulala ng’okyusakyusa obuzito bwo n’okugolola omukono ogw’ekikontana.

Enfatuko Okukola Omusasi w’Oludda Olumu Push-up

• Kuuma Core Stability: Omubiri gwo gukuume nga gugoloddwa okuva ku mutwe okutuuka ku bigere, ng’olubaawo. Ensobi etera okukolebwa kwe kuleka ebisambi okugwa oba okusitula waggulu ennyo ekiyinza okussa akazito akateetaagisa ku mugongo ogwa wansi. Okuyingiza core yo kijja kuyamba okukuuma omubiri nga gukwatagana bulungi.
• Entambula efugirwa: Wansi omubiri gwo ng’oyolekera omukono wansi w’ekibegabega kyo, ng’omukono omulala gukuume nga gugoloddwa. Sindika oddeyo waggulu okutuuka mu kifo w’otandikidde. Entambula erina okuba mpola era nga efugibwa. Weewale okufubutuka mu dduyiro kuba kino kiyinza okuvaako ffoomu embi n’okufuna obuvune.
• Even Distribution: Kikulu okukola dduyiro ku njuyi zombi okulaba nga egabanya mu ngeri ey’enjawulo

Omusasi w’Oludda Olumu Push-up Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Omusasi w’Oludda Olumu Push-up?

Dduyiro wa One Side Archer Push-up ye dduyiro ow’omulembe era nga yeetaaga amaanyi amalungi ag’omubiri ogwa waggulu n’okutebenkera. Kirungi abatandisi batandikire ku basic push-ups ne bagenda mu maaso mpolampola okutuuka ku nkyukakyuka enzibu ng’amaanyi gaabwe ne ffoomu bitereera. Wabula singa omutandisi aba mumalirivu okugezesa One Side Archer Push-up, kyandibadde kya muganyulo okukikola ng’alabirirwa omutendesi oba okukozesa enkyukakyuka, gamba ng’okukikola ku maviivi oba ng’akozesa bbugwe, okutuusa lwe bazimba amaanyi ageetaagisa.

Wagamba atya akawu emirundi Omusasi w’Oludda Olumu Push-up?

• Diamond Archer Push-Up: Enkyukakyuka eno erimu okuteeka emikono gyo okumpi mu ngeri ya dayimanda, olwo n’ogolola omukono gumu okufuluma ku bbali ng’okka mu push-up.
• Wide-Grip Archer Push-Up: Ku nkyukakyuka eno, oteeka emikono gyo nga gyawukana okusinga obugazi bw’ebibegabega, ekitunuulira ennyo ekifuba n’ebibegabega.
• Decline Archer Push-Up: Kino kizingiramu okuteeka ebigere byo ku kifo ekigulumivu, ekyongera okukaluubirirwa n’okussa essira ku kifuba ekya waggulu n’ebibegabega.
• Archer Push-Up with Rotation: Mu nkyukakyuka eno, okyusakyusa omubiri gwo ng’oyolekera omukono ogugaziyiziddwa nga bw’osika okudda waggulu, ng’okwata obliques zo n’okwongerako okukyusakyusa mu kusika omusaale ow’ekinnansi.

Waakulu obulimba ebyamarga Omusasi w’Oludda Olumu Push-up?

• Dumbbell Rows: Dduyiro ono wa mugaso kuba anyweza ebinywa by’omugongo naddala ebya lats ebikwatibwako ng’okola One Side Archer Push-up, bw’otyo n’olongoosa amaanyi g’okusika n’okutebenkeza.
• Embaawo: Embaawo dduyiro mulungi nnyo okujjuliza One Side Archer Push-ups kuba ziyamba okunyweza ebinywa ebikulu, ebyetaagisa okukuuma ffoomu entuufu n’okutebenkera mu kiseera ky’okukuba Archer Push-up, okukendeeza ku bulabe bw’okufuna obuvune n’okulongoosa omutindo okutwalira awamu.