Band bent-over olunyiriri

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Band Kitegeere eky'ettaka eraa pickup.
• Ekinaku eky'olwayo: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Ekinaku eky'enna: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Okuva mu Band bent-over olunyiriri

Band Bent-Over Row dduyiro akola emirimu mingi era ekola bulungi ng’okusinga atunuulira ebinywa by’omugongo, ebibegabega n’emikono, ekiyamba okutumbula amaanyi g’omubiri ogwa waggulu n’engeri gy’oyimiriddemu. Kirungi nnyo eri abantu ssekinnoomu ab’emitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba kyangu okutereezebwa okutuukana n’amaanyi go n’obukugu bwo. Abantu bandyagadde okussa dduyiro ono mu nkola yaabwe kubanga yeetaaga ebyuma ebitonotono, asobola okukolebwa wonna, era akuwa engeri etali ya bulabe era ennungi ey’okuzimba n’okutonnya ebinywa by’omubiri ebya waggulu.

Okukola : Okukola Okufaayo Band bent-over olunyiriri

• Fukamira amaviivi go katono era weesigame mu maaso okuva mu kiwato, ng’omugongo gwo gugoloddwa okutuusa ng’omubiri gwo kumpi gukwatagana ne wansi.
• Kwata enkomerero z’akaguwa akaziyiza n’emikono gyombi, engalo nga zitunudde, era emikono gyo gileke wansi butereevu wansi w’ebibegabega byo.
• Sika bbandi waggulu ng’oyolekera ekiwato kyo, ng’okuuma ebikoona byo nga biri kumpi n’omubiri gwo era ng’osika ebibegabega byo wamu waggulu ku ntambula.
• Wansi mpola emikono gyo giddeyo mu kifo we watandikira, ng’okuuma obuyinza ku bbandi y’okuziyiza, era oddemu okutambula okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Band bent-over olunyiriri

• Enkwata Ennungi: Bw’oba ​​okwata bbandi ya resistance, kakasa nti emikono gyo gyawukana okutuuka ku bibegabega. Bbandi erina okukwatibwa ng’engalo zitunudde mu ndala. Enkwata eno ejja kukwata bulungi ebinywa byo eby’omugongo.
• Entambula efugirwa: Weewale okutambula okuwuuma oba okutambula amangu ekiyinza okuvaako obuvune. Wabula, ssika bbandi eyo ng’oyolekera ekiwato kyo mu ngeri ey’okutambula mpola era ng’ofugibwa. Kakasa nti enkokola zo ziri kumpi n’omubiri gwo era onyige ebibegabega byo waggulu ku ntambula.
• Full Range of Motion: Okusobola okufunamu ennyo mu dduyiro, kozesa entambula enzijuvu. Kino kitegeeza okugolola emikono gyo mu bujjuvu mu mutendera ogw’okukka wansi n’okusika bbandi waggulu

Band bent-over olunyiriri Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Band bent-over olunyiriri?

Yee, abatandisi basobola ddala okukola dduyiro wa Band bent-over row. Dduyiro ono ayamba nnyo okunyweza omugongo, ebibegabega n’emikono. Wabula kikulu okutandika ne bbandi ekuwa omutindo omulungi ogw’okuziyiza n’okukakasa ffoomu entuufu okwewala obuvune. Kiyinza okuba eky’omugaso eri abatandisi okutandika dduyiro ono nga bakulemberwa omutendesi oba omukugu mu kugenda mu jjiimu. Bulijjo jjukira okubuguma nga tonnatandika kukola dduyiro yenna.

Wagamba atya akawu emirundi Band bent-over olunyiriri?

• Band Bent-Over Row with Squat: Kino kigatta entambula y’okusiba nga tonnaba kusimba, nga kikola omubiri ogwa wansi n’ogwa waggulu.
• Wide Grip Band Bent-Over Row: Okukozesa grip egazi kikola nnyo omugongo ogwa waggulu n’ebibegabega.
• Close Grip Band Bent-Over Row: Enkwata okumpi etunuulira omugongo ogwa wakati era ekwata mu ngeri ey’enjawulo.
• Band Bent-Over Row with Twist: Okwongerako twist waggulu ku ntambula y’olunyiriri kikwata ebinywa ebiserengese n’eby’omutwe.

Waakulu obulimba ebyamarga Band bent-over olunyiriri?

• Lat pull-downs era zijjuliza ennyiriri za band bent-over, kuba zombi zitunuulira ekinywa kya latissimus dorsi mu mugongo, ne ziyamba okunyweza n’okutonnya ekitundu kino, ate nga zitumbula enyimirira ennungi n’okutambula kw’ebibegabega.
• Push-ups ziyinza okuba nga zikwatagana bulungi n’ennyiriri ezifukamidde ku bbandi, kuba zikola ebinywa ebivuganya mu kifuba n’emikono, ekiyamba okutebenkeza amaanyi g’omubiri gwo ogwa waggulu n’okuziyiza obutakwatagana mu binywa.