Zingulula Push-up

• Omusangwa w'ekifo: Bubandebuggezi
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Iliopsoas, Obliques, Pectoralis Major Sternal Head
• Ekinaku eky'enna: , Adductor Longus, Deltoid Anterior, Gluteus Maximus, Gluteus Medius, Pectineous, Pectoralis Major Clavicular Head, Rectus Abdominis, Triceps Brachii

Okuva mu Zingulula Push-up

Rotate Push-up dduyiro wa maanyi ayongera amaanyi g’omubiri ogwa waggulu, alongoosa okutebenkera kw’omusingi, n’okutumbula okukyukakyuka okutwalira awamu. Kirungi nnyo eri abaagazi ba fitness ku mitendera gyonna, okuva ku batandisi okutuuka ku ba waggulu, abanoonya okwongera amaanyi mu nkola yaabwe eya bulijjo ey’okusika. Okuyingiza Rotate Push-ups mu workout yo kiyinza okuyamba okuyingiza ebibinja by’ebinywa ebingi omulundi gumu, okutumbula balance y’omubiri ennungi, n’okwongera okusoomoozebwa mu lugendo lwo olw’okubeera fitness.

Okukola : Okukola Okufaayo Zingulula Push-up

• Wansi omubiri gwo ng’oyolekera ettaka, ng’okuuma omusingi gwo nga gukwatagana ate ng’enkokola zo ziri kumpi n’omubiri gwo.
• Ddayo waggulu okutuuka mu kifo w’otandikidde, naye bw’okola bw’otyo, kyusa obuzito bwo ku mukono gwo ogwa kkono, kyusa omubiri gwo ku ddyo, era ositule omukono gwo ogwa ddyo ng’oyolekera eggulu, ng’okomekkerezza mu mbeera y’olubaawo olw’ebbali.
• Wansi omukono gwo ogwa ddyo oddeyo mu kifo we watandikira era oddemu okusika waggulu, ku mulundi guno okyusa obuzito bwo ku mukono gwo ogwa ddyo n’okyusa omubiri gwo okudda ku kkono, ng’ositula omukono gwo ogwa kkono ng’oyolekera eggulu.
• Sigala ng’okyusakyusa enjuyi buli rep, okukakasa nti okuuma tight core ne straight body line mu exercise yonna.

Enfatuko Okukola Zingulula Push-up

• **Entambula ezifugibwa**: Bw’oba ​​okyusakyusa, kikole mu ngeri ey’empola era efugibwa. Okufubutuka okuyita mu ntambula kiyinza okuvaako ffoomu embi, ekiyinza okuvaamu obuvune. Bw’omala okusika waggulu, kyusa omubiri gwo ku ludda olumu era ogolole omukono ogw’oludda lwe lumu ng’oyolekera ekisenge, okole ekifaananyi kya T n’omubiri gwo.
• **Weewale Okukuba Omugongo**: Ensobi etera okukolebwa kwe kuleka omugongo okugwa oba okukoona ng’okola dduyiro. Kino kiyinza okussa akazito akateetaagisa ku mugongo gwo ogwa wansi n’okukendeeza ku bulung’amu bwa dduyiro. Yingiza ebinywa byo ebikulu mu dduyiro yenna okukuuma layini engolokofu okuva ku mutwe okutuuka ku bigere byo.
• **Tobuuka Rotation**: Abamu

Zingulula Push-up Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Zingulula Push-up?

Yee, abatandisi basobola okukola dduyiro wa Rotate Push-up, naye kiyinza okuba ekizibu kuba kyetaagisa amaanyi g’omubiri ogwa waggulu n’okutebenkera. Abatandisi balina okutandika n’okusika okusookerwako era mpolampola bayingize enkyukakyuka ez’omulembe nga okusika okukyukakyuka mu nkola yaabwe ng’amaanyi gaabwe geeyongera. Kikulu okukuuma ffoomu entuufu okwewala obuvune. Singa omutandisi akisanga nga kizibu nnyo, asobola okukyusaamu dduyiro ng’akola ku maviivi okutuusa lw’afuna amaanyi amangi.

Wagamba atya akawu emirundi Zingulula Push-up?

• Spiderman Rotate Push-up: Mu nkyusa eno, ng’okka omubiri gwo wansi, leeta okugulu okumu okutuuka ku nkokola yo ku ludda lwe lumu. Nga bw’osika okudda waggulu, kyusa omubiri gwo ku ludda lwe lumu era ogolole omukono gwo okutuuka ku ssilingi.
• One Arm Rotate Push-up: Eno nkyukakyuka ya mulembe, gy’okola push-up ng’omukono gumu guli ku ttaka ate omulala ng’ogolodde butereevu mu maaso go. Nga bw’osika waggulu, kyusa omubiri gwo ku ludda lw’omukono ogwagoloddwa.
• Feet Elevated Rotate Push-up: Enkyukakyuka eno erimu okuteeka ebigere byo ku kifo ekigulumivu. Nga bw’okola ‘push-up’ n’odda waggulu, kyusa omubiri gwo ku ludda olumu ogolole omukono gwo ng’oyolekera ekisenge.
• Omupiira gw'eddagala

Waakulu obulimba ebyamarga Zingulula Push-up?

• Abalinnya ensozi: Dduyiro ono takoma ku kwongera ku mutindo gwa cardio wabula akola ku bibinja by’ebinywa bye bimu nga Rotate Push-ups, gamba ng’ebibegabega, triceps, ne core, bwe kityo n’alongoosa amaanyi okutwalira awamu n’okugumiikiriza.
• Dumbbell Rows: Dduyiro ono ajjuliza Rotate Push-ups ng’anyweza omugongo ne biceps, okuwa dduyiro w’omubiri ogwa waggulu mu ngeri ey’enjawulo n’okuyamba okutebenkeza omubiri mu kiseera ky’okutambula kw’okusika.