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 azimba amaanyi ng’okusinga atunuulira ebinywa bya trapezius mu mugongo gwo ogwa waggulu n’ensingo, okutumbula enyimirira ennungi n’okunyweza ebibegabega. Workout nnungi nnyo eri abatandisi n’abawagizi ba fitness ey’omulembe olw’obwangu n’obulungi bwayo. Abantu ssekinnoomu bayinza okulonda dduyiro ono okutumbula amaanyi g’omubiri gwabwe ogwa waggulu, okulongoosa omutindo gw’emizannyo, oba okwongera okunnyonnyola mu kitundu kyabwe eky’okungulu eky’omugongo n’ebibegabega.

Okukola : Okukola Okufaayo Barbell Asika ebibegabega

• Situla ebbaati ng’ositula ebibegabega byo waggulu nga bwe kisoboka ng’ofulumya omukka. Emikono gyo gikuume nga gigoloddwa mu kiseera kino eky’okutambula.
• Kwata okukonziba waggulu okumala akasekondi.
• Wanika bbaatule oddeyo mu mbeera gye yasooka ng’ossa.
• Ddamu entambula eno okumala omuwendo ogusemba ogw’okuddiŋŋana.

Enfatuko Okukola Barbell Asika ebibegabega

• Enkwata Entuufu: Kwata ebbaati n’enkwata egazi katono okusinga obugazi bw’ebibegabega. Engalo zo zirina okuba nga zitunudde mu mubiri gwo. Weewale okukwata ebbaati nga bugazi oba nga nfunda nnyo kuba esobola okunyigiriza engalo zo n’okukomya ebanga ly’otambula.
• Entambula efugirwa: Sikka ebibegabega byo butereevu waggulu ng’oyolekera ekisenge era onywerere okumala akasekondi waggulu ku ntambula. Weewale okuyiringisiza ebibegabega kuba kino kiyinza okukuviirako obuvune ate nga tekigenderera bulungi binywa by’ogenderera. Ekirala, weewale okukozesa ‘momentum’ okusitula obuzito; entambula erina okuba empola era nga efugibwa.
• Obuzito obusaanidde: Tandika n’obuzito bw’osobola okusitula obulungi okumala emirundi 10 ku 12. Ensobi etera okukolebwa kwe kukozesa obuzito obuyitiridde, nga...

Barbell Asika ebibegabega Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Asika ebibegabega?

Yee, abatandisi basobola okukola dduyiro wa Barbell Shrug. Dduyiro mwangu era mutereevu ng’atunuulira ebinywa bya trapezius mu mugongo gwo ogwa waggulu n’ebibegabega. Wabula nga bwe kiri ku dduyiro yenna, kikulu abatandisi okutandika n’obuzito obutono okukakasa nti bakozesa ffoomu entuufu n’okutangira obuvune. Era kya mugaso okuba n’omutendesi w’omuntu oba omuntu alina obumanyirivu mu kugenda mu jjiimu ng’alabirira emirundi egisooka okusobola okuwa obulagirizi n’okuddamu.

Wagamba atya akawu emirundi Barbell Asika ebibegabega?

• Behind-the-Back Barbell Shrug: Enkyukakyuka eno ekolebwa nga barbell ekwatibwa emabega w’omugongo, ng’etunuulira ebitundu eby’enjawulo eby’ebinywa bya trapezius.
• Overhead Barbell Shrug: Mu nkyukakyuka eno, barbell ekwatibwa waggulu n’emikono emigolokofu, ng’essira liteekeddwa ku trapezius eya waggulu n’okutebenkera kw’ebibegabega.
• Incline Barbell Shrug: Kino kikolebwa ku ntebe eserengese nga erina barbell, ekisobozesa okukola enkoona ey’enjawulo era nga kitunuulira trapezius eya wakati.
• Seated Barbell Shrug: Enkyukakyuka eno ekolebwa ng’otudde, ekimalawo okukozesa omubiri ogwa wansi n’okussa essira ku mitego.

Waakulu obulimba ebyamarga Barbell Asika ebibegabega?

• Upright Rows ziyamba nnyo Barbell Shrugs kuba zombi zikola ebinywa bya trapezius ne deltoid, okutumbula amaanyi g’ebibegabega n’okukyukakyuka.
• Dumbbell Lateral Raises nazo zijjuliza Barbell Shrugs kuba zitunuulira ebinywa bya deltoids ne upper trapezius, okulongoosa entambula y’ebibegabega n’okuyamba okukola dduyiro w’omubiri ogwa waggulu mu ngeri ey’enjawulo.