kik bak

• Parti ya muntu: Sevenyo hay yo pen weiyo lonyow ka hiongnya na susle., Agbasu ahodie.
• Empandika: Kabilgayaimafi.
• amagezi agakubya: Triceps Brachii

Okuwandikira ku kik bak

Kikbak na eksasaiz we rili wok fכ tכk εn strכng di trisεps εn כp bכdi. Dɛn fayn fɔ pipul dɛn we gɛt ɔl di fitnɛs lɛvɛl, ivin di wan dɛn we de bigin, bikɔs dɛn kin du dɛn wit difrɛn wet dɛn fɔ mek dɛn mach dɛn wan wan trɛnk. Wan wan pipul dɛn kin disayd fɔ put kikbak insay dɛn rutin fɔ mek dɛn an strɔng, fɔ mek dɛn mɔsul dɛn tɔn fayn, ɛn fɔ mek ɔl di ɔpa bɔdi fitnɛs.

Okukubidde ku: Nkugiyigisa kik bak

• Bɛnd fɔ go bifo na yu wes so dat yu chɛst go ledɔm bifo yu fut, kip yu bak stret ɛn yu ed ɔp.
• Hol di dכmbεl dεm na yu sayd dεm, bεnd yu εlbo dεm na 90 digri angle so dat yu כp an dεm go paralel to yu bכdi.
• Push di dɔmbɛl dɛn bak smɔl smɔl bay we yu es yu ɛlb ɛn alaw dɛn fɔ kam bak smɔl smɔl afta yu dɔn stɔp fɔ shɔt tɛm.
• Kip yu ɔp an dɛn stil ɔlsay na dis ɛgzampul, muv yu fɔs an dɛn nɔmɔ, ɛn ripit fɔ di nɔmba we yu want fɔ ripit.

Amakulu mu kubiteekamu kik bak

• Kɔntrol Muvmɛnt: Nɔ mek di kɔmɔn mistek we yu kin mek fɔ yuz mɔmɛnt fɔ swing yu leg bak ɛn biɛn. di muvmεnt fכ slo εn kכntrol, fכ fכs pan di kכntrikshכn εn εkstenshכn fכ di glut mכsul dεm. Dis nɔ jɔs de mek di ɛksesaiz wok fayn, bɔt i de mek i nɔ gɛt bɔku injury.
• Kɔrɛkt Pozishɔn: Mek shɔ se yu fut fleks (di fut finga dɛn de pɔynt dɔŋ to di grɔn) we yu de muv. Dis kin ɛp fɔ ɛnjɔy di glut dɛn fayn fayn wan. Wan mistek we dɛn kin mek na fɔ pɔynt di fut finga dɛn, we kin mek di glut mɔsul dɛn nɔ de wok bɛtɛ.
• Nɔ Ekstend yu leg pasmak: Nɔ mek di mistek fɔ es yu leg tu ay ɔ fɔ ɛkstɛnd yu hip pasmak

kik bak Ebitala by'omuyigiriza

Mwebale kuteekamu kik bak?

Yes, di wan dɛn we de bigin fɔ du di kikbak ɛgzampul kin rili du. Na big eksasaiz fɔ target di glut ɛn hamstrings. Bɔt i impɔtant fɔ bigin wit layt ɔ ivin nɔ wet atɔl fɔ mek shɔ se yu fɔm di rayt we ɛn nɔ wund. As yu de strɔng ɛn fil fayn wit di muvmɛnt, yu kin ebul fɔ mek di wet bɔku smɔl smɔl. I fayn bak fɔ mek pɔsin we de tren ɔ pɔsin we gɛt ɛkspiriɛns fɔ go jim chɛk yu fɔm fɔ mek shɔ se yu de du di ɛgzampul kɔrɛkt wan.

Ki kitiibwa eby'okukozesa omuntu kik bak?

• Di Kebul Kikbak de yuz kebul mashin, we de gi tɛnsiɔn ɔltɛm ɔlsay na di muvmɛnt ɛn i de mek di chalenj bɔku.
• di Bεnt-Ova Kikbak nid fכ mek yu mεnten bεnt-כva posishכn, we de εngage yu kכr εn lכw bכk in ad pan yu trisεps.
• Di Resistance Band Kickback yu kin du am ɛnisay wit resistance band, we de mek i bi fayn opshɔn fɔ wok na os.
• di Inklin Bεnch Kikbak involv fכ du di εksεsayz pan inklin bεnch, we kin εp fכ aylכt di trisεps εn ridyus strεn na di lכw bכk.

Eby'okukozesa omulungi okugabana n'eby'omanyi kik bak?

• di lכng dεm, lεk kikbak, dεn fayn bak fכ di gluteal mכsul dεm, di hamstring dεm, εn di kwad dεm, we de mek di lכw bכdi trεnk εn stebul.
• di dεdlift kin kompliment kikbak biכs dεn de tכk bכt di sem mכsul grup dεm, inklud di glut dεm εn di hamstring dεm, bכt dεn de εngage di lכw bכk εn di kכr, we de mek i bi mכr ful-bכdi wokaut.