Pull-up nga Bent Knee wakati wa Chairs

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

Okuva mu Pull-up nga Bent Knee wakati wa Chairs

Dduyiro wa Pull-up with Bent Knee between Chairs dduyiro asoomooza mu buzito bw’omubiri ng’okusinga atunuulira ebinywa by’omubiri ebya waggulu omuli omugongo, emikono n’ebibegabega. Esaanira abantu ssekinnoomu abali ku mitendera gya fitness egy’omu makkati okutuuka ku gya waggulu abanoonya engeri y’okunywezaamu omubiri gwabwe ogwa waggulu nga tekyetaagisa bikozesebwa mu jjiimu. Dduyiro ono takoma ku kulongoosa maanyi ga binywa n’okugumiikiriza, wabula ayongera ku kutebenkera kw’omusingi n’okukwatagana kw’omubiri, ekigufuula eky’okulonda ekirungi ennyo eri abo abagenderera okukola enkola ya fitness enzijuvu.

Okukola : Okukola Okufaayo Pull-up nga Bent Knee wakati wa Chairs

• Yimirira wakati w’entebe okwata emabega oba entebe z’entebe buli mukono, okakasa nti enkwata yo nnywevu era nga nnywevu.
• Situla omubiri gwo mpola okuva ku ttaka ng’osika waggulu n’emikono n’ebibegabega, ng’ofukamira amaviivi go mu ngeri ya diguli 90 ng’osituka.
• Kwata embeera eno okumala sekondi ntono, ng’owulira okusika omuguwa mu mubiri gwo ogwa waggulu n’ebinywa ebikulu.
• Mpola mpola wansi omubiri gwo gudde wansi mu kifo we watandikira, ng’amaviivi go gafukamidde, olwo oddemu dduyiro okumala omuwendo gw’oyagala okuddiŋŋana.

Enfatuko Okukola Pull-up nga Bent Knee wakati wa Chairs

• Enkola Entuufu: Tandika ng’okwata waggulu w’entebe ng’engalo zo zitunudde wala. Fukamira amaviivi go mu ngeri ya diguli 90 era osale enkizi. Kozesa amaanyi g’omubiri gwo ogwa waggulu okwesika waggulu okutuusa ng’akalevu kwo kali waggulu w’omutindo gw’entebe. Weewale okukozesa momentum oba okuwuuba omubiri gwo okwesika waggulu; eno nsobi ya bulijjo eyinza okuvaako obuvune n’okukendeeza ku bulung’amu bwa dduyiro.
• Entambula efugibwa: Weekka wansi oddeyo wansi mu ngeri ey’empola era efugibwa okutuusa ng’emikono gyo giwanvuye mu bujjuvu. Weewale okugwa wansi amangu kuba kino kiyinza okunyigiriza ebinywa n’ennyondo.
• Enkola y’okussa: Fuuwa ng’ossa wansi n’okufulumya omukka ng’osika waggulu. Kino kiyamba okukuuma

Pull-up nga Bent Knee wakati wa Chairs Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Pull-up nga Bent Knee wakati wa Chairs?

Yee, abatandisi basobola okukola dduyiro wa Pull-up with Bent Knee wakati wa Chairs, naye balina okugenda mu maaso n’obwegendereza okwewala obuvune. Dduyiro ono yeetaaga amaanyi agawera ku mubiri ogwa waggulu, n’olwekyo kiyinza okuba ekizibu eri abantu ssekinnoomu abapya mu kutendekebwa kw’amaanyi. Kikulu okukozesa ffoomu entuufu n’okuzimba amaanyi mpolampola. Singa kiba kizibu nnyo, basobola okutandika ne dduyiro ennyangu okuzimba amaanyi g’omubiri gwabwe ogwa waggulu, gamba ng’okusika oba okusimbula nga bayambibwako. Era kirungi okubeera n’omulabi oba omutendesi naddala eri abatandisi.

Wagamba atya akawu emirundi Pull-up nga Bent Knee wakati wa Chairs?

• Ennyiriri ezikyusiddwa wakati w’entebe: Mu kifo ky’okwesika waggulu, weeteeka wansi w’entebe n’osika omubiri gwo waggulu ng’ogyolekera, ng’otunuulira ebinywa eby’enjawulo.
• Okusika Omukono Gumu wakati w’entebe: Enkyukakyuka eno erimu okukola dduyiro ng’okozesa omukono gumu gwokka, okwongera nnyo ku buzibu n’okussa essira ku maanyi ag’oludda olumu.
• L-Sit Pull-up between Chairs: Mu nkyukakyuka eno, okwata amagulu go mu ngeri ya "L" mu maaso go ng'osika waggulu, ekyongera okusoomoozebwa eri core zo ne hip flexors.
• Wide Grip Pull-up between Chairs: Bw’oteeka emikono gyo nga gigazi ku ntebe, osobola okutunuulira ebinywa eby’enjawulo mu mugongo n’ebibegabega.

Waakulu obulimba ebyamarga Pull-up nga Bent Knee wakati wa Chairs?

• Dips: Dduyiro ono era akozesa obuzito bw’omubiri gwennyini okuziyiza, okugeza okusika waggulu, naye okusinga atunuulira ebinywa by’omugongo n’ebinywa by’omu kifuba, ekijjuliza essira ly’okusika waggulu ku mugongo ne biceps.
• Embaawo: Embaawo zikola ebinywa ebikulu ebikwatibwako mu kiseera ky’okusika okusobola okutebenkera, n’olwekyo, okunyweza ebinywa bino kiyinza okulongoosa omulimu okutwalira awamu n’okugumiikiriza mu kiseera ky’okusika.