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Twist Okusika-okusitula

Empaawo y'ensomero

Omusangwa w'ekifoEbinyumu
EkitunduOmwendo mw'ebikolwa.
Ekinaku eky'olwayoPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Ekinaku eky'ennaDeltoid Anterior, Obliques, Triceps Brachii
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Twist Okusika-okusitula

Twist Push-up dduyiro wa maanyi ayongera ku migaso gya push-up ey’ekinnansi ng’oyongerako entambula ey’okuzimbulukuka, ng’otunuulidde si kifuba n’emikono gyokka wabula n’omusingi gwo n’obliques. Dduyiro ono mulungi nnyo eri abaagalana ba fitness ab’omu makkati okutuuka ku ba waggulu abanoonya okutumbula amaanyi g’omubiri gwabwe ogwa waggulu n’okutebenkera kw’omusingi. Nga bayingiza Twist Push-up mu nkola yaabwe, abantu ssekinnoomu basobola okulongoosa enkolagana y’omubiri gwabwe okutwalira awamu, okutumbula enyimirira ennungi, n’okwongera amaanyi g’emirimu, ne kibanguyira emirimu gya buli lunaku.

Okukola : Okukola Okufaayo Twist Okusika-okusitula

  • Wansi omubiri gwo ng’oyolekera ettaka, ng’ofukamira ebikoona byo era ng’omusingi gwo gukutte.
  • Nga bw’osika omubiri gwo okudda waggulu, kyusa omubiri gwo ku ddyo ositule omukono gwo ogwa ddyo okuva ku ttaka, ogugolole ng’oyolekera waggulu.
  • Ddayo omukono gwo ogwa ddyo ku ttaka, era oddemu okusika waggulu, ku mulundi guno ng’okyusakyusa omubiri gwo ku kkono n’ositula omukono gwo ogwa kkono ng’oyolekera waggulu.
  • Sigala ng’okyusakyusa enjuyi buli lw’osika waggulu, ng’okakasa nti omubiri gwo gusigala mu layini engolokofu ate ng’omusingi gwo gusigala nga gukola dduyiro yenna.

Enfatuko Okukola Twist Okusika-okusitula

  • Entambula efugirwa: Bw’ossa wansi omubiri gwo ng’oyolekera wansi, enkokola zo zibeere kumpi n’omubiri gwo. Bw’osika okudda waggulu, kyusa omubiri gwo ku ludda olumu ositule omukono gw’oludda olwo ng’oyolekera waggulu. Ddayo mu mbeera y’olubaawo era oddemu ku ludda olulala. Ensobi eya bulijjo gy’olina okwewala: Weewale okufubutuka mu dduyiro. Buli ntambula erina okukolebwa mu bugenderevu era ng’efugibwa okusobola okuyingiza ebinywa ebituufu n’okwewala obuvune.
  • Engage Your Core: Mu dduyiro yenna, kuuma ebinywa byo ebikulu nga bikwatibwako. Kino kijja kukuyamba okutebenkeza omubiri gwo n’okukola dduyiro ono okukola obulungi. Kya bulijjo

Twist Okusika-okusitula Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Twist Okusika-okusitula?

Yee, abatandisi basobola okukola dduyiro wa Twist Push-up naye kiyinza okuba ekizibu. Dduyiro ono yeetaaga amaanyi agamu n’okutebenkera. Kirungi abatandisi batandikire ku push-ups ezisookerwako era mpolampola bayingizeemu enkyukakyuka ez’omulembe nga Twist Push-up nga bwe bazimba amaanyi n’obwesige. Singa basanga Twist Push-up nga nzibu nnyo, basobola okugikyusa nga bakola dduyiro ku maviivi mu kifo ky’obugere. Nga bulijjo, kikulu okukozesa ffoomu entuufu okutangira obuvune.

Wagamba atya akawu emirundi Twist Okusika-okusitula?

  • T-Push-up: Mu nkyusa eno, okola ‘push-up’ eya bulijjo naye bw’ogenda waggulu, okyusakyusa omubiri gwo n’ogolola omukono gumu ng’oyolekera waggulu, n’okola ekifaananyi kya ‘T’ n’omubiri gwo.
  • One Arm Twist Push-up: Eno nkyukakyuka esoomooza ng’okola push-up n’omukono gumu ng’onyiganyiga ku ludda lw’omukono ogugoloddwa.
  • Pike Twist Push-up: Wano, otandikira mu mbeera ya pike, n’okola push-up, era bw’osika waggulu, n’onyiga omubiri gwo ku ludda olumu.
  • Side Plank Twist Push-up: Kino kizingiramu okukola push-up, olwo n’okyusa n’ofuuka side plank n’okyusakyusa omubiri gwo, nga tonnadda mu mbeera ya push-up.

Waakulu obulimba ebyamarga Twist Okusika-okusitula?

  • Russian Twist: Dduyiro ono era atuukiriza Twist Push-up kuba atunuulira obliques ne abs, okufaananako n’entambula y’okukyusakyusa mu push-up, ekiyamba okwongera amaanyi g’okuzimbulukuka n’okulongoosa obusobozi bwo okufuga n’okukola twist mu push- waggulu.
  • Dumbbell Bench Press: Dduyiro ono ajjuliza Twist Push-up ng’anyweza ebinywa by’ekifuba, ebibegabega, n’omukono ebikwatibwako ennyo mu ntambula y’okusika waggulu, n’olwekyo okulongoosa amaanyi n’okugumiikiriza ebyetaagisa okukola Twist Push-up.

Ebifaananyi ez'okusobola okutandika Twist Okusika-okusitula

  • Twist Push-up okukola dduyiro
  • Dduyiro w’ekifuba ow’obuzito bw’omubiri
  • Enkola ya Twist Push-up
  • Engeri y'okukolamu Twist Push-ups
  • Dduyiro w’obuzito bw’omubiri ku kifuba
  • Okunyweza ekifuba Twist Push-up
  • Twist Enkola ya Push-up ey’okukola ffiiti
  • Okukola dduyiro awaka Twist Push-up
  • Twist Push-up okuzimba ebinywa
  • Twist Okukola dduyiro w’ekifuba nga osika waggulu