Wide Grip Okusika waggulu

• 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, Deltoid Posterior, Teres Major

Okuva mu Wide Grip Okusika waggulu

Wide Grip Pull Up dduyiro akola nnyo mu mubiri ogwa waggulu ng’okusinga atunuulira latissimus dorsi (ebinywa by’omugongo), ate ng’akwata ne biceps, trapezius, ne deltoids. Kisaanira omuntu yenna anoonya okuzimba amaanyi n’okunnyonnyola ebinywa mu mubiri gwe ogwa waggulu naddala abo abeenyigira mu mirimu egyetaagisa obusobozi obw’amaanyi obw’okusika oba okulinnya. Okuyingiza Wide Grip Pull Ups mu nkola yo ey’okukola ffiiti kiyinza okutumbula amaanyi g’omubiri ogwa waggulu okutwalira awamu, okulongoosa ennyimiririra, n’okuyamba ku mugongo ogutegeerekese obulungi, ogw’engeri ya V.

Okukola : Okukola Okufaayo Wide Grip Okusika waggulu

• Wanika ku bbaala ng’emikono gyo gigoloddwa mu bujjuvu, ng’omubiri gwo gugoloddwa ate ng’ebigere byo tebiri wansi.
• Sika omubiri gwo waggulu ng’oyolekera ebbaala ng’osika ebibegabega byo wamu n’okuvuga ebikoona wansi ng’oyolekera wansi.
• Weeyongere okusika okutuusa ng’akalevu kwo kali waggulu w’ebbaala, okukakasa nti omubiri gwo gukuuma nga gugoloddwa era weewale okuwuubaala.
• Wekka mpola mpola oddeyo wansi mu kifo w’otandikidde, ng’okuuma obuyinza n’okukakasa nti emikono gyo giwanvuye mu bujjuvu nga tonnatandika kuddiŋŋana kuddako.

Enfatuko Okukola Wide Grip Okusika waggulu

• **Full Range of Motion**: Okusobola okufuna ekisingawo mu wide grip pull up, kakasa nti okozesa full range of motion. Kino kitegeeza okutandika n’emikono gyo nga giwanvuye mu bujjuvu wansi n’okwesika waggulu okutuusa ng’akalevu kali waggulu w’ebbaala. Weewale half reps kuba tezijja kukwata binywa byo mu bujjuvu era biyinza okuvaako obutakwatagana.
• **Controlled Movement**: Weewale okuwuubaala oba okukozesa momentum okwesika waggulu. Kino tekikoma ku kukendeeza ku bulungibwansi bwa dduyiro wabula kyongera n’obulabe bw’okufuna obuvune. Wabula essira lisse ku kukwata ebinywa byo n’okwesika waggulu mu ngeri efugibwa. Wekka wansi mpola naawe;

Wide Grip Okusika waggulu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Wide Grip Okusika waggulu?

Yee, abatandisi basobola okukola dduyiro wa Wide Grip Pull Up. Wabula kiyinza okuba ekizibu eri abamu kuba kyetaagisa amaanyi mangi nnyo mu mubiri ogwa waggulu. Abatandisi balina okutandika mpola, mpozzi nga bayambibwako pull-ups oba negative pull-ups, era mpolampola bakole ekkubo lyabwe okutuuka ku kukola full wide grip pull-ups. Kikulu okukuuma ffoomu entuufu okwewala obuvune. Bw’oba ​​omutandisi, oyinza okulowooza ku ky’okukolagana n’omutendesi w’omuntu oba omukugu mu by’okukola ffiiti okukakasa nti dduyiro okola bulungi.

Wagamba atya akawu emirundi Wide Grip Okusika waggulu?

• Chin Up y’engeri endala, ng’engalo zitunudde gy’oli, nga ziggumiza ebitundu by’omubiri ebiyitibwa biceps n’emikono egy’omu maaso.
• Neutral Grip Pull Up erimu okukwata ebbaala ng’engalo zitunudde, ekiyinza okukendeeza ku buzibu ku bisambi n’ebibegabega.
• Commando Pull Up nkyukakyuka ya njawulo mw’okwata ebbaala nga yeesimbye ku mubiri gwo n’okwesika waggulu ku ludda olumu, olwo olulala, ng’okola ebibinja by’ebinywa eby’enjawulo.
• One Arm Pull Up nkyukakyuka esoomooza nga weesika waggulu ng’okozesa omukono gumu gwokka, n’oyongera nnyo ku maanyi n’okussa essira ku maanyi g’omubiri ogwa waggulu ssekinnoomu.

Waakulu obulimba ebyamarga Wide Grip Okusika waggulu?

• Inverted Rows era zikola ebinywa by’omugongo era zisobola okuyamba okuzimba amaanyi ageetaagisa ku wide grip pull-ups naddala eri abo abasanga pull-ups nga kusoomoozebwa.
• Bent Over Rows ye dduyiro omulala omugatte atunuulira ebibinja by’ebinywa bye bimu nga wide grip pull-ups, bwe kityo kiyamba okuzimba amaanyi g’omugongo okutwalira awamu n’okulongoosa omutindo gwo ogw’okusika waggulu.