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Ebbaala Lateral Pulldown

Empaawo y'ensomero

Omusangwa w'ekifoOsende y’okufuna ky’ogulemu mu mulundi.
EkitunduEbyokama
Ekinaku eky'olwayoLatissimus Dorsi
Ekinaku eky'ennaBrachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Ebbaala Lateral Pulldown

Dduyiro wa Bar Lateral Pulldown akola nnyo ng’atunuulira ebinywa by’omugongo naddala latissimus dorsi, okutumbula amaanyi g’omubiri ogwa waggulu n’okutumbula okunnyonnyola ebinywa. Dduyiro ono asaanira abatandisi n’abawagizi ba fitness ey’omulembe kuba asobola bulungi okutereezebwa okutuukagana n’amaanyi g’omuntu kinnoomu. Abantu bayingiza Bar Lateral Pulldown mu nkola yaabwe ey’okukola dduyiro okulongoosa ennyimiririra, okutumbula omutindo gw’emizannyo, n’okutuuka ku mubiri ogw’okungulu ogw’enkulungo obulungi, ogusanyusa mu by’obulungi.

Okukola : Okukola Okufaayo Ebbaala Lateral Pulldown

  • Tuula wansi ku ntebe, ng’okakasa nti ebigere byo bipapajjo ku ttaka ate ng’amaviivi gali wansi wa paadi, olwo weesigame emabega katono, ng’omugongo gugoloddwa ate ng’ekifuba kiwanvuye.
  • Sika ebbaala wansi ng’oyolekera ekifuba kyo ng’okuuma enkokola zo nga ziri kumpi n’omubiri gwo, ng’osika ebibegabega byo wamu wansi w’entambula.
  • Kwata embeera eno okumala akaseera n’oluvannyuma oddeyo mpola mpola ebbaala edde waggulu mu kifo we yatandikira, oleke emikono gyo okugaziwa mu bujjuvu n’ebibegabega byo okusaasaana.
  • Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti okuuma ffoomu entuufu mu dduyiro yenna.

Enfatuko Okukola Ebbaala Lateral Pulldown

  • **Correct Grip**: Bw’okwata ebbaala, engalo zo zirina okuba nga zitunudde mu maaso ate emikono gyo girina okuba nga gigazi okusinga ebibegabega. Ensobi etera okukolebwa kwe kukwata ebbaala nga nfunda nnyo oba ngazi nnyo, ekiyinza okuvaako okukola dduyiro obutakola bulungi oba okufuna obuvune.
  • **Entambula efugirwa**: Sika ebbaala wansi bulungi era mu ngeri efugibwa okutuuka ku ddaala ly’ekifuba kyo ekya waggulu, n’oluvannyuma ogireke mpola edde waggulu. Weewale okusika omuguwa okw’amangu, kuba bino biyinza okuvaako ebinywa okunyigirizibwa oba okulumwa.
  • **Weewale Okwesigamira Emabega**: Ensobi etera okukolebwa kwe kwesigama ennyo ng’osika ebbaala wansi. Kino kiyinza okukuteeka akazito akateetaagisa ku mugongo n’okukyusa essira okuva ku lats zo. Gezaako okukuuma omugongo nga gugolokofu, .

Ebbaala Lateral Pulldown Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Ebbaala Lateral Pulldown?

Yee, abatandisi basobola okukola dduyiro wa Bar Lateral Pulldown. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okwewala obuvune. Era kya muganyulo okubeera n’omutendesi oba omuntu alina obumanyirivu mu jjiimu ng’alabirira mu kusooka okukakasa nti dduyiro akolebwa bulungi. Nga bwe kiri ku dduyiro yenna omupya, abatandisi balina okuwuliriza omubiri gwabwe so si kunyigiriza nnyo mangu.

Wagamba atya akawu emirundi Ebbaala Lateral Pulldown?

  • Wide-Grip Bar Lateral Pulldown: Enkyukakyuka eno etunuulira bulungi lats zo ez’okungulu n’ebibegabega ng’okozesa grip empanvu ku bbaala.
  • Reverse-Grip Bar Lateral Pulldown: Bw’okozesa enkwata wansi w’omu ngalo, enkyukakyuka eno ekwata nnyo ku biceps zo ate era ekola n’ebinywa by’omugongo mu ngeri ey’enjawulo.
  • Single-Arm Bar Lateral Pulldown: Enkyukakyuka eno ekusobozesa okussa essira ku buli ludda lw’omugongo gwo kinnoomu, okulongoosa bbalansi y’ebinywa n’okukwatagana.
  • V-Bar Lateral Pulldown: Enkyukakyuka eno ekozesa ebbaala eriko enkula ya V, esobozesa okukwata okutaliimu kintu kyonna ekiyinza okuba eky’angu ku bisambi n’ebikoona, ate nga ekyatunuulidde bulungi ebinywa by’omugongo.

Waakulu obulimba ebyamarga Ebbaala Lateral Pulldown?

  • Deadlift ye dduyiro omulala omulungi ennyo ng’akwatagana bulungi ne Bar Lateral Pulldowns, kuba ekola olujegere lwonna olw’emabega omuli n’eby’omugongo, kyokka n’ekwata n’omugongo ogwa wansi n’emisuwa, okutumbula amaanyi g’omugongo okutwalira awamu n’okutebenkera.
  • Pull-ups dduyiro w’obuzito bw’omubiri asobola okujjuliza Bar Lateral Pulldowns, kuba zikozesa ebibinja by’ebinywa ebifaanagana omuli lats ne rhomboids, naye era zirimu ebinywa ebirala ebitebenkeza, okutumbula amaanyi g’emirimu n’okutumbula emigaso gy’okusika wansi.

Ebifaananyi ez'okusobola okutandika Ebbaala Lateral Pulldown

  • Cable Bar Lateral Okusika wansi
  • Workout y'emabega ne Cable
  • Dduyiro wa Cable ku Mugongo
  • Dduyiro w’okusika emabega mu bbali
  • Bar Pulldown olw'amaanyi g'omugongo
  • Ekyuma kya Cable Back Workout
  • Okunyweza omugongo nga okozesa Lateral Pulldown
  • Dduyiro wa Gym ku mugongo - Lateral Pulldown
  • Workout y'omugongo ogwa waggulu nga Cable Pulldown
  • Okutendekebwa mu bbaala Lateral Pulldown Back.