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Omukono Gumu Ogufukamidde ku Lunyiriri

Empaawo y'ensomero

Omusangwa w'ekifoOsende y’okufuna ky’ogulemu mu mulundi.
EkitunduEkicwata ttoowaAbantu bonna abasula nyo.
Ekinaku eky'olwayoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Ekinaku eky'ennaBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Okuva mu Omukono Gumu Ogufukamidde ku Lunyiriri

One Arm Bent-over Row dduyiro azimba amaanyi ng’okusinga atunuulira ebinywa mu mugongo, ebibegabega n’emikono, ate ng’akwata n’omusingi. Workout eno esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku ba waggulu, abaagala okulongoosa amaanyi g’omubiri gwabwe ogwa waggulu n’engeri gye bayimiriramu. Abantu bayinza okulonda dduyiro ono kuba asobola okutumbula bbalansi y’ebinywa n’okukwatagana, okutumbula okukwatagana obulungi kw’omubiri, n’okuyamba mu ntambula z’emirimu eza buli lunaku.

Okukola : Okukola Okufaayo Omukono Gumu Ogufukamidde ku Lunyiriri

  • Teeka okugulu kwo okw’ekikontana n’omukono ku katebe okusobola okuwanirira, ng’omugongo gwo gukuume nga guwanvu era nga gukwatagana ne wansi.
  • Omukono ogukwata dumbbell guwanirike wansi era gugende mu maaso katono.
  • Sika dumbbell waggulu ku ludda lw’omubiri gwo, ng’omukono gwo ogwa waggulu gukuume kumpi n’oludda lwo era ng’omubiri gusigala nga guyimiridde.
  • Wansi dumbbell odde wansi mpola mpola okutuuka mu kifo w’otandikidde, ng’omaliriza okuddiŋŋana omulundi gumu. Ddamu okumala omuwendo gwa reps gw’oyagala, olwo okyuse enjuyi.

Enfatuko Okukola Omukono Gumu Ogufukamidde ku Lunyiriri

  • **Entambula ezifugibwa**: Bw’osika obuzito waggulu, kikole mu ngeri efugibwa, ng’okakasa nti enkokola yo eri kumpi n’omubiri gwo. Mu ngeri y’emu, kendeeza ku buzito mu ngeri efugibwa. Weewale okutambula amangu oba okutambula amangu, kuba kino kiyinza okuvaako ebinywa okunyigirizibwa era tekikola bulungi binywa ebigendereddwa.
  • **Essira lisse ku binywa ebya ddyo**: One Arm Bent-over Row okusinga etunuulira ebinywa ebiri mu mugongo gwo, kale kikulu okuyingiza ebinywa bino mu bumanyirivu ng’okola dduyiro. Weewale ensobi eya bulijjo ey’okukozesa b

Omukono Gumu Ogufukamidde ku Lunyiriri Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Omukono Gumu Ogufukamidde ku Lunyiriri?

Yee, abatandisi basobola okukola dduyiro wa One Arm Bent-over Row. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Era kirungi okuba n’omutendesi w’omuntu oba omuntu alina obumanyirivu okusooka okulaga dduyiro okukakasa nti akolebwa bulungi. Nga bwe kiri ku dduyiro yenna, bw’oba ​​owulira obulumi oba obutabeera bulungi, yimirira mangu era weebuuze ku mukugu mu by’okukola ffiiti.

Wagamba atya akawu emirundi Omukono Gumu Ogufukamidde ku Lunyiriri?

  • Incline Bench One Arm Row: Ku nkyukakyuka eno, okozesa incline bench okuwanirira omubiri gwo, ekiyinza okuyamba okwawula ebinywa mu mugongo gwo n’okukendeeza ku buzibu ku mugongo gwo ogwa wansi.
  • One Arm Bent-Over Cable Row: Enkyusa eno ekozesa ekyuma kya cable, ekiyinza okukuwa obuziyiza obutakyukakyuka mu ntambula yonna era kiyinza okuyamba okulongoosa okufuga ebinywa byo.
  • Resistance Band One Arm Bent-Over Row: Bw’okozesa resistance band mu kifo ky’obuzito, osobola okusomooza ebinywa byo mu ngeri ey’enjawulo n’ofuula dduyiro ono okutambula n’okukola ebintu bingi.
  • Kettlebell One Arm Bent-Over Row: Enkyukakyuka eno erimu okukozesa kettlebell, eyinza okuyamba okulongoosa amaanyi g’okukwata kwo n’okusomooza okutebenkera kwo olw’enkula ey’enjawulo n’ensaasaanya y’obuzito bwa kettle

Waakulu obulimba ebyamarga Omukono Gumu Ogufukamidde ku Lunyiriri?

  • Pull-up ye dduyiro omulala ajjuliza One Arm Bent-over Row kubanga essira aliteeka ku bibinja by’ebinywa bye bimu, gamba nga lats, biceps, ne rhomboids, bwe kityo n’eyongera amaanyi okutwalira awamu n’okugumiikiriza kw’omubiri ogwa waggulu.
  • Dumbbell Bench Press ejjuliza One Arm Bent-over Row ng’ekola ebibinja by’ebinywa ebivuganya okusinga ekifuba ne triceps, ekiyinza okuyamba okukuuma bbalansi y’ebinywa n’enyimirira, n’okulongoosa obulungi bwa Bent-over Row nga bakakasa nti omubiri ogwa waggulu bwe guli amaanyi kyenkanyi.

Ebifaananyi ez'okusobola okutandika Omukono Gumu Ogufukamidde ku Lunyiriri

  • Dumbbell Omukono Gumu Lunyiriri
  • Dduyiro w’omugongo ne Dumbbell
  • Omukono gumu Dumbbell Olunyiriri
  • Workout y'omugongo eya Dumbbell efukamidde
  • Omukono gumu Dumbbell Omugongo Dduyiro
  • Okutendekebwa mu maanyi Dduyiro w’omugongo
  • Workout y'olunyiriri lw'omukono gumu
  • Dumbbell Row ku binywa by'omugongo
  • Omukono gumu ogufukamidde ku lunyiriri
  • Omukono gumu Dumbbell Omugongo Workout