Bar Band Efukamidde Ku Lunyiriri

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Enkuba
• Ekinaku eky'olwayo: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Ekinaku eky'enna: Brachialis, Brachioradialis, Deltoid Posterior

Okuva mu Bar Band Efukamidde Ku Lunyiriri

Dduyiro wa Bar Band Bent Over Row dduyiro azimba amaanyi ng’okusinga atunuulira ebinywa by’omugongo, ebibegabega n’emikono, ate ng’akwata n’omusingi gwo n’omubiri gwo ogwa wansi. Dduyiro ono mulungi nnyo eri abantu ssekinnoomu ku ddaala lyonna erya fitness, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba asobola okutereezebwa okusinziira ku maanyi n’obusobozi obw’enjawulo. Abantu bayinza okusalawo okussa dduyiro ono mu nkola yaabwe okutumbula amaanyi g’omubiri gwabwe ogwa waggulu, okutumbula enyimirira yaabwe, n’okutumbula bbalansi n’okutebenkera kw’omubiri okutwalira awamu.

Okukola : Okukola Okufaayo Bar Band Efukamidde Ku Lunyiriri

• Kwata enkomerero za bbandi mu buli mukono, engalo nga zitunudde, era onyige mu maaso mu kiwato okutuusa ng’omubiri gwo kumpi gukwatagana ne wansi.
• Omugongo gukuume nga gugoloddwa era osika bbandi waggulu ng’oyolekera ekiwato, ng’okuuma enkokola zo nga ziri kumpi n’omubiri gwo n’okusika ebibegabega byo wamu.
• Yimirirako akaseera waggulu ku ntambula n’oluvannyuma wansi mpola emikono gyo odde wansi mu kifo we watandikira.
• Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Bar Band Efukamidde Ku Lunyiriri

• Entambula efugirwa: Weewale okutambula okuwuuma n’okutambula amangu. Mu kifo ky’ekyo, dduyiro oyo kola mu ngeri efugibwa. Sika ebbaala ng’oyolekera omubiri gwo, yimirirako akaseera katono owulira okukonziba mu binywa byo, olwo odde wansi mpola mpola. Kino tekikoma ku kwongera kukwatagana na binywa wabula era kikendeeza ku bulabe bw’okufuna obuvune.
• Enkwata Entuufu: Kwata ebbaala nga egazi katono okusinga obugazi bw’ekibegabega nga yawukana. Ensobi etera okukolebwa kwe kukwata ebbaala okumpi ennyo oba okugazi ennyo, ekiyinza okuvaako okukendeeza ku bulungibwansi bw’okukola dduyiro n’okunyigirizibwa okuyinza okubaawo ku bisambi n’ebibegabega.
• Kuuma Enkokola Yo Nga Kumpi: Bw’osika ebbaala waggulu, enkokola zo zikuume nga ziri kumpi n’omubiri gwo. Okukkiriza enkokola zo okufuumuuka kiyinza okuteeka situleesi eteetaagisa ku bibegabega byo n’okukendeeza ku bulungibwansi bwa...

Bar Band Efukamidde Ku Lunyiriri Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Bar Band Efukamidde Ku Lunyiriri?

Yee, abatandisi basobola okukola dduyiro wa Bar Band Bent Over Row, naye kikulu okutandika ne bbandi ya light resistance n’okussa essira ku ffoomu entuufu okwewala obuvune. Dduyiro ono wa mugaso mu kunyweza omugongo, ebibegabega n’emikono. Bulijjo kirungi okuba n’omukugu mu by’omubiri (fitness professional) okukulambika mu dduyiro mu kusooka okukakasa nti okikola bulungi.

Wagamba atya akawu emirundi Bar Band Efukamidde Ku Lunyiriri?

• Pendlay Row: Erinnya lino lyatuumiddwa erinnya ly’omutendesi w’okusitula obuzito Glenn Pendlay, enkyusa eno ey’olunyiriri olufukamidde etandikira ku barbell ku ttaka, ng’essira liteekebwa ku kusitula ebitulika n’okukuuma embeera enkakali ey’omugongo mu bbanga.
• Yates Row: Mu nkyukakyuka eno, okuuma nga tofukamidde nnyo, okwetooloola enkoona ya diguli 70, ekiyinza okuyamba okukendeeza ku kunyigirizibwa kw’omugongo ogwa wansi n’okussa essira ku mugongo ogwa waggulu n’emitego.
• Underhand Barbell Bent-Over Row: Bw’okozesa enkwata wansi mu kifo ky’okukwata waggulu, osobola okutunuulira ebinywa eby’enjawulo mu mugongo gwo ne mu biceps.
• T-Bar Row: Enkyukakyuka eno ekozesa ekyuma kya T-bar, ekikusobozesa okusitula obuzito obuzito ate nga kiwa obuwagizi mu kifuba, ekikendeeza ku buzibu ku mugongo gwo ogwa wansi.

Waakulu obulimba ebyamarga Bar Band Efukamidde Ku Lunyiriri?

• Pull-ups zisobola okujjuliza Bar Band Bent Over Rows nga zitunuulira ebibinja by’ebinywa bye bimu naddala latissimus dorsi ne biceps, naye okuva mu nsonda ey’enjawulo, bwe kityo ne kitumbula enkulaakulana y’ebinywa esingawo.
• Seated Cable Rows zikwatagana bulungi ne Bar Band Bent Over Rows kubanga era zitunuulira ebinywa by’omugongo naddala rhomboids ne middle trapezius, ekiyamba okulongoosa enyimirira n’okutebenkeza, ebikulu ennyo mu kukola Bar Band Bent Over Rows mu butuufu.