Barbell Asika ebibegabega

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Omasengezi
• Ekinaku eky'olwayo: Trapezius Upper Fibers
• Ekinaku eky'enna: Levator Scapulae, Trapezius Middle Fibers

Okuva mu Barbell Asika ebibegabega

Dduyiro wa Barbell Shrug ye dduyiro w’okutendeka amaanyi ng’okusinga atunuulira ebinywa bya trapezius mu mugongo gwo ogwa waggulu n’ensingo, ekiyamba okulongoosa enyimirira, okunyweza ebibegabega n’amaanyi g’omubiri ogwa waggulu. Dduyiro ono asaanira abantu ssekinnoomu ab’emitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, abanoonya okutumbula embeera y’omubiri gwabwe ogwa waggulu. Abantu bayinza okusalawo okuyingiza Barbell Shrugs mu nkola yaabwe ey’okukola dduyiro si olw’emigaso gyayo egy’omubiri gyokka, wabula n’olw’omulimu gwayo mu kuziyiza obuvune n’okutumbula omutindo mu kusitula n’emizannyo emirala.

Okukola : Okukola Okufaayo Barbell Asika ebibegabega

• Emikono gyo gikuume nga gigoloddwa mu bujjuvu, oleke ebbaati okuwanirira mu maaso g’ebisambi byo.
• Situla ebibegabega byo ng’oyolekera amatu go waggulu nga bw’osobola, nga tofukamira bikoona oba okutambuza ebbaati n’emikono gyo, ng’essira olitadde ku kukonziba mu mitego gyo.
• Kwata okukonziba okumala sekondi emu waggulu ku ntambula.
• Wansi mpola ebibegabega byo oddeyo mu kifo we watandikira, okukakasa nti entambula efugirwa era toleka buzito bukka budda wansi.

Enfatuko Okukola Barbell Asika ebibegabega

• Enkwata Entuufu: Kwata ebbaati n’enkwata waggulu (engalo zitunudde mu mubiri gwo) ate ng’emikono gyo gigaziye katono okusinga obugazi bw’ebibegabega nga gyawukana. Weewale okukwata ebbaati n’amaanyi oba okugisumulula kuba kino kiyinza okunyigiriza engalo.
• Entambula efugirwa: Situla ebibegabega byo butereevu waggulu ng’oyolekera amatu go waggulu nga bwe kisoboka, olwo wansi omugongo wansi mu ngeri efugibwa. Weewale okukozesa biceps yo okusitula barbell, kuba kino kiyinza okuvaako ebinywa obutakwatagana n’obuvune. Entambula eno erina okuvugibwa ebinywa byo ebya trapezius, so si mikono gyo.
• Weewale Okuyiringisiza Ebibegabega: Ensobi etera okukolebwa kwe kuzingulula ebibegabega okudda waggulu ku ntambula. No

Barbell Asika ebibegabega Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Asika ebibegabega?

Yee, abatandisi basobola okukola dduyiro wa Barbell Shrug. Wabula kikulu okutandika n’obuzito obutono okukakasa ffoomu entuufu n’okutangira obuvune. Ffoomu entuufu mulimu okuyimirira nga weegolodde, okukwata ebbaati n’emikono gyombi, n’okusitula ebibegabega butereevu waggulu ng’oyolekera amatu nga tofukamira bikoona oba okukozesa amagulu oba omugongo. Era kya mugaso okuba n’omutendesi oba omuntu ssekinnoomu alina obumanyirivu ng’aliwo okuwa obulagirizi.

Wagamba atya akawu emirundi Barbell Asika ebibegabega?

• Behind-the-back Barbell Shrug: Kino kikolebwa ng’okwata barbell emabega w’omugongo gwo, ekitunuulidde emitego okuva mu nsonda ey’enjawulo.
• Overhead Barbell Shrug: Enkyukakyuka eno erimu okukwata barbell waggulu, ekitakoma ku kukola mitego wabula n’okukwata ebibegabega n’emikono.
• Seated Barbell Shrug: Ekolebwa ng’otudde, enkyukakyuka eno eyamba okwawula emitego nga ekoma ku kwenyigira kw’omubiri ogwa wansi.
• Incline Barbell Shrug: Kino kikolebwa ku incline bench, ekyusa enkoona y’okusitula ebibegabega n’etunuulira ebitundu eby’enjawulo eby’ekinywa kya trapezius.

Waakulu obulimba ebyamarga Barbell Asika ebibegabega?

• Upright Row ye dduyiro omulala atuukiriza Barbell Shrug, kuba era essira aliteeka ku trapezius eya waggulu ne deltoids, okuyamba okuzimba amaanyi n’obunene mu kitundu ky’omugongo ogwa waggulu n’ebibegabega.
• Farmer’s Walk ejjuliza Barbell Shrug kubanga tekoma ku kunyweza mitego, nga shrug, wabula era erongoosa amaanyi g’okukwata n’okutebenkera kw’omusingi, ekiyinza okulongoosa omulimu okutwalira awamu n’okutebenkeza mu kiseera ky’okusitula ebibegabega.