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Olunyiriri Olutudde Emabega Olugolokofu

Empaawo y'ensomero

Omusangwa w'ekifoOsende y’okufuna ky’ogulemu mu mulundi.
EkitunduEbyokama
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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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Olunyiriri Olutudde Emabega Olugolokofu

Straight Back Seated Row dduyiro azimba amaanyi ng’atunuulira ebinywa by’omugongo, ebibegabega n’emikono, ekigifuula ennungi eri abo abanoonya okulongoosa amaanyi g’omubiri ogwa waggulu n’enyimirira. Esaanira abatandisi n’abawagizi ba fitness ey’omulembe kuba esobola okutereezebwa okusinziira ku maanyi g’omuntu kinnoomu. Abantu bayinza okwagala okussa dduyiro ono mu nkola yaabwe olw’emigaso gye mu kwongera ku ddoboozi ly’ebinywa, okutumbula enyimirira ennungi, n’okuyamba mu ntambula z’emirimu eza buli lunaku.

Okukola : Okukola Okufaayo Olunyiriri Olutudde Emabega Olugolokofu

  • Kwata emikono n’omukono ogukwata waggulu otuule nga weegolodde, ng’omugongo gwo gugoloddwa ate ng’ebibegabega bikutte wansi.
  • Sika emikono ng’oyolekera omubiri gwo ng’okuuma enkokola zo nga ziri kumpi n’omubiri gwo n’okusika ebibegabega byo wamu.
  • Yimirirako akaseera ng’emikono giri kumpi n’olubuto lwo, olwo ogolole mpola emikono gyo okudda mu kifo we watandikira.
  • Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma omugongo omugolokofu n’entambula ezifugibwa mu dduyiro yenna.

Enfatuko Okukola Olunyiriri Olutudde Emabega Olugolokofu

  • **Controlled Movement**: Ensobi endala etera okukolebwa kwe kukola dduyiro mu bwangu. Olunyiriri lw’okutuula emabega olugolokofu lulina okukolebwa mu ngeri efugibwa okusobola okutumbula okukwatagana kw’ebinywa ebigendereddwa. Bw’osika obuzito, bukole mu ngeri ey’empola era ng’ofuga, era kola kye kimu ng’okomyewo mu kifo w’otandikidde.
  • **Weewale okuwanvuya ennyo**: Togolola nnyo oba okugolola emikono gyo ku nkomerero y’entambula. Kino kiyinza okuvaako okulumwa ebibegabega oba omugongo. Emikono gyo girina okugaziwa mu bujjuvu naye nga si kutuuka w’owulira ng’ennyiga mu binywa by’ebibegabega byo.
  • **Correct Grip**: Kakasa nti enkwata yo ku mukono ntuufu. Engalo zo zirina okutunula. Enkwata enkyamu esobola

Olunyiriri Olutudde Emabega Olugolokofu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Olunyiriri Olutudde Emabega Olugolokofu?

Yee, abatandisi basobola okukola dduyiro wa Straight Back Seated Row. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Amaanyi n’obukodyo bwe bigenda byeyongera, obuzito busobola okweyongera mpolampola. Era kya muganyulo okubeera n’omutendesi oba omukugu mu kugenda mu jjiimu ng’alabirira mu kusooka okukakasa nti dduyiro akolebwa bulungi.

Wagamba atya akawu emirundi Olunyiriri Olutudde Emabega Olugolokofu?

  • Ennyiriri ezikyusiddwa: Ng’okozesa ekintu ekiyitibwa barbell rack oba ekyuma kya Smith, osobola okukola olunyiriri olukyusiddwa, olugenderera ebinywa bye bimu naye ng’osinziira mu nsonda ey’enjawulo.
  • Cable Row: Enkyukakyuka eno ekozesa ekyuma kya cable, ekisobozesa okutambula obulungi, okutambula obutasalako n’obusobozi okutereeza obuzito mu ngeri ennyangu.
  • Bent Over Barbell Row: Dduyiro ono akolebwa ng’oyimiridde n’okufukamira, n’ayongera ekintu kya bbalansi n’amaanyi ag’omusingi mu dduyiro.
  • T-Bar Row: Ng’okozesa ekyuma kya T-bar oba barbell eriko omukono ogukwatagana, enkyukakyuka eno esobozesa okukwata okugazi, ng’otunuulira nnyo omugongo ogwa waggulu n’ebibegabega.

Waakulu obulimba ebyamarga Olunyiriri Olutudde Emabega Olugolokofu?

  • Deadlifts dduyiro mulala akwatagana kubanga okufaananako ne Straight Back Seated Row, zikwatagana n’ebibinja by’ebinywa ebingi omuli omugongo ogwa wansi, glutes, n’emisuwa gy’omugongo, ekitumbula amaanyi g’omubiri okutwalira awamu n’okutebenkera.
  • Bent Over Rows kyongera nnyo ku Straight Back Seated Row kuba zitunuulira ebibinja by’ebinywa ebifaanagana nga rhomboids, trapezius, ne latissimus dorsi, okutumbula amaanyi g’omugongo n’okuyimirira.

Ebifaananyi ez'okusobola okutandika Olunyiriri Olutudde Emabega Olugolokofu

  • Okukola workout mu layini ya cable
  • Dduyiro w’olunyiriri lwa cable ng’otudde
  • Dduyiro w’okunyweza omugongo
  • Workout y’okuvuba mu mugongo obutereevu
  • Dduyiro z’ekyuma kya cable ku mugongo
  • Gym workouts ku binywa by’omugongo
  • Workout ekyuma ekitudde mu layini
  • Okuvuba ku cable okusobola okufuna amaanyi g’omugongo
  • Enkola ya layini y’okutuula emabega obutereevu
  • Workouts za cable ku mugongo ogwa waggulu.