Barbell Close Grip Ekyuma ekikuba entebe

• Omusangwa w'ekifo: Emitima Mayumba - Okyuuzyaża Ez'olupapula., Bizeeyo by'ekiseera.
• Ekitundu: Omasengezi
• Ekinaku eky'olwayo: Triceps Brachii
• Ekinaku eky'enna: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Triceps Brachii

Okuva mu Barbell Close Grip Ekyuma ekikuba entebe

Dduyiro wa Barbell Close Grip Bench Press dduyiro azimba amaanyi ng’okusinga atunuulira ebitundu ebisatu, ekifuba n’ebibegabega, ate ng’akwata n’omusingi. Kirungi nnyo eri abatandisi n’abawagizi ba fitness ey’omulembe abagenderera okutumbula amaanyi g’omubiri ogwa waggulu, okugumira ebinywa, n’okunnyonnyola. Dduyiro ono bw’ossa mu nkola yo kiyinza okutumbula obusobozi bwo obw’okunyiga, okuyamba okuyimirira obulungi, n’okuyamba mu kukola emirimu gya buli lunaku mu ngeri ennyangu.

Okukola : Okukola Okufaayo Barbell Close Grip Ekyuma ekikuba entebe

• Situla ebbaala okuva ku rack ogikwate butereevu ku kifuba kyo ng’emikono gyo gigoloddwa mu bujjuvu.
• Bw’ossa omukka, wansi mpola ebbaala okutuusa lw’esikambula wakati mu kifuba kyo.
• Yimirirako katono, olwo ng’ossa, ssika ebbaala edde mu kifo we yatandikira ng’okozesa ebinywa byo eby’omugongo nga bw’okakasa nti emikono gyo giwanvuye mu bujjuvu.
• Ddamu enkola eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti enkokola zo zikuuma kumpi n’omubiri gwo mu kiseera kyonna ky’otambula okusobola okutumbula okukwatagana kw’ebitundu ebisatu.

Enfatuko Okukola Barbell Close Grip Ekyuma ekikuba entebe

• Entambula ezifugibwa: Kakasa nti entambula zo zigenda mpola era nga zifugibwa. Wansi barbell ku kifuba kyo ogizzeeyo waggulu, ng’essira olitadde ku triceps zo. Okufubutuka mu ntambula kiyinza okuvaako obuvune era tekijja kukuwa kivaamu ky’oyagala.
• Kuuma Enkokola Yo Nga Kumpi: Ensobi endala etera okukolebwa kwe kufuuwa enkokola. Wabula, zikuume kumpi n’omubiri gwo mu ntambula yonna. Kino tekikoma ku kutunuulira bulungi bitundu bya triceps, wabula era kikendeeza ku bulabe bw’okulumwa ebibegabega.
• Full Range of Motion: Okusobola okufunamu ennyo mu dduyiro ono, kakasa nti okozesa full range of motion. Wansizza bbaatule okutuukira ddala wansi mu kifuba kyo nga tonnagisika kudda waggulu okutuuka ku kugaziwa mu bujjuvu. Partial reps

Barbell Close Grip Ekyuma ekikuba entebe Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Close Grip Ekyuma ekikuba entebe?

Yee, abatandisi basobola okukola dduyiro wa Barbell Close Grip Bench Press. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Era kya mugaso okubeera n’omutendesi oba omutunuulizi alina obumanyirivu okukakasa nti dduyiro akolebwa bulungi. Nga bwe kiri ku dduyiro yenna omupya, abatandisi balina okumutwala mpola ate mpolampola ne bongera ku buzito ng’amaanyi gaabwe geeyongera.

Wagamba atya akawu emirundi Barbell Close Grip Ekyuma ekikuba entebe?

• Incline Close Grip Bench Press: Ekolebwa ku ntebe eserengese, enkyusa eno etunuulira ekifuba ekya waggulu n’ebibegabega okusinga enkyukakyuka ya ntebe empanvu.
• Decline Close Grip Bench Press: Enkyukakyuka eno ekolebwa ku decline bench, essa essira ku binywa by’ekifuba ebya wansi nga ekyatunuulidde triceps.
• Close Grip Floor Press: Dduyiro ono akolebwa nga ogalamidde wansi mu kifo ky’okubeera ku ntebe, nga kikoma ku buwanvu bw’okutambula okwongera okussa essira ku bitundu ebisatu.
• Smith Machine Close Grip Bench Press: Enkyusa eno ekozesa ekyuma kya Smith, ekikuwa obutebenkevu era nga kikusobozesa okussa essira ku kusitula okusinga okutebenkeza obuzito.

Waakulu obulimba ebyamarga Barbell Close Grip Ekyuma ekikuba entebe?

• Tricep Dips: Nga Barbell Close Grip Bench Press bw’esinga okutunuulira tricep, okussaamu Tricep Dips kiyinza okwongera okunyweza n’okutonnya ebinywa bino, okutumbula amaanyi g’omukono okutwalira awamu n’okutebenkera.
• Push-ups: Push-ups ye dduyiro ow’ekitalo ow’obuzito bw’omubiri nga takoma ku kutunuulira bibinja bya binywa bye bimu nga Barbell Close Grip Bench Press (ekifuba, triceps, n’ebibegabega), wabula era akwata ku musingi, okutumbula amaanyi g’omubiri okutwalira awamu n’okutebenkeza.