Omukugu mu kukola ebyuma bya Fitness - Ebyuma bya Cardio, Strength & Gym | XYSFITNSS

Lat pulldown ye dduyiro omukulu mu kuzimba omugongo omugazi, V-taper. Ekyuma kino kifuula entambula ya classic okutuuka ku buli muntu, okusobozesa abakozesa emitendera gyonna egy’okubeera omulamu obulungi okulonda obuziyiza obutuukiridde okutunuulira obulungi latissimus dorsi yaabwe n’okuzimba ebinywa by’omugongo ebiwuniikiriza.

Ekintu ekisembayo eky’okubumba n’okunnyonnyola ebitundu by’omubiri ebina. Ekyuma kino kiwa ekkubo eritali ddene ery’okutambula okusobola okwawula obulungi ebinywa ebiri mu maaso g’ekisambi, ekifuula ekifo eky’okugendamu okukulaakulanya ebinywa by’amagulu ebikwata ku nsonga n’amaanyi agagendereddwamu.

 

Omugongo ogwa wansi ogw’amaanyi gwe musingi gw’amaanyi gonna. Ekyuma kino kiwa engeri etali ya bulabe era efugibwa ey’okwawula n’okunyweza olujegere lwonna olw’emabega. Kikozesebwa kikulu nnyo mu kulongoosa enyimirira, okuziyiza obulumi bw’omugongo, n’okusumulula omulimu omunene mu kusitula kwo kwonna okukulu.
   

Genda okusukka ku basic floor crunch. Ekyuma kino kiwa ekkubo erilungamizibwa ery’okutambula eryawula ebinywa by’olubuto, ne kiziyiza okunyigirizibwa mu bulago n’omugongo. Y’engeri esinga okukola obulungi era ey’obukuumi eri abakozesa ku mitendera gyonna okukulaakulanya omusingi ogw’amaanyi, ogutegeerekese.

Ekyuma kino kye kisumuluzo ky'okuzimba ebibegabega ebigazi, 'ebibegabega by'amayinja.' Ekkubo lyakyo ery'entambula erilungamizibwa lyawula deltoids ez'omu makkati, okumalawo okukoppa n'amaanyi agatera okubeera mu dumbbells. Kino kiwa ekisikiriza ekisingako obukuumi, ekikola obulungi mu kutondawo obugazi bw’ebibegabega obuwuniikiriza.
 

Ekyuma kino kye kikozesebwa ekikakafu eky’okwawula n’okuzimba triceps brachii. Nga egaba entambula ennywevu, elungamizibwa, esobozesa abakozesa okussa essira ennyo ku kinywa kye bagenderera, okubumba obulungi ekifaananyi kya ‘embalaasi’ eyeegomba n’okwongera amaanyi ag’amaanyi ku mikono gyabwe.
   

Ekyuma ekisinga okukyusakyusa n’okukyukakyuka eri abakozesa ku mitendera gyonna, ekyuma kino ekya Arm Curl kye kimu ku bikozesebwa ebisembayo okuzimba entikko za bicep eziwuniikiriza. Eyawula ddala biceps, okumalawo momentum n’okukakasa nti buli rep ebala okukula kw’ebinywa okusingawo.

Long Pull kye kyuma ekisinga obulungi mu layini y’okutuula okwongera ku nteekateeka y’okutendekebwa eriwo kubanga kiwa okutendekebwa okw’omugongo mu ngeri ey’enjawulo. Olw’okuzimba kwayo okunywevu n’ebintu ebitegeerekeka obulungi, ekyuma kino kitunuulira bulungi lats, rhomboids, biceps, ne forearms, ne kiyamba abakozesa okuzimba omubiri ogwa waggulu ogw’amaanyi era ogutegeerekese obulungi.

Ekyuma kino kirungi nnyo mu jjiimu ez’ettunzi, kikoleddwa okuyamba abakikozesa okuzimba amaanyi ageetaagisa okukuguka mu dduyiro bbiri ezisinga okukola obulungi mu mubiri ogwa waggulu: okusitula ekirevu n’okunnyika. Dizayini yaayo enkalu, ewangaala n’obuyambi obutereezebwa bigifuula ejjinja ery’oku nsonda eri ekifo kyonna eky’okutendekebwa.