Thumbnail for the video of exercise: Barbell Incline Ekitongole ky’amawulire ekya Bench

Barbell Incline Ekitongole ky’amawulire ekya Bench

Empaawo y'ensomero

Omusangwa w'ekifoEbinyumu
EkitunduOmasengezi
Ekinaku eky'olwayoPectoralis Major Clavicular Head
Ekinaku eky'ennaDeltoid Anterior, Triceps Brachii
AppStore IconGoogle Play Icon

Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Barbell Incline Ekitongole ky’amawulire ekya Bench

Barbell Incline Bench Press dduyiro wa kutendekebwa mu maanyi ng’okusinga atunuulira ebinywa by’ekifuba ebya waggulu n’ebinywa eby’okubiri nga triceps n’ebibegabega. Esaanira abatandisi n’abasitula obuzito abakugu abanoonya okulongoosa amaanyi g’omubiri gwabwe ogwa waggulu n’okunnyonnyola ebinywa. Abantu bayinza okulonda dduyiro ono okutumbula enkula y’ekifuba kyabwe okutwalira awamu, okutumbula amaanyi g’omubiri ogwa waggulu okusobola okukola emirimu gy’emizannyo, oba okwongera eby’enjawulo mu nkola yaabwe ey’okukola dduyiro.

Okukola : Okukola Okufaayo Barbell Incline Ekitongole ky’amawulire ekya Bench

  • Gaala wansi ku katebe ng’ebigere byo biwanvuye ku ttaka, kwata ebbaati ng’emikono gyo gigaziye katono okusinga obugazi bw’ebibegabega, ogisitula okuva ku ppaasi.
  • Wansizza ebbaati okutuuka mu kifuba kyo ku ddaala nga ly’omugongo gwo, ng’okuuma enkokola zo nga ziri mu kkoona lya diguli 90, era kakasa nti omugongo gwo gufuukuuse ku katebe.
  • Sika ebbaati eddeyo waggulu okutuusa ng’emikono gyo giwanvuye mu bujjuvu, ng’ofulumya omukka ng’okola bw’otyo, naye tosiba nkokola zo waggulu ku ntambula.
  • Ddamu enkola eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, olwo n’obwegendereza ozzeeyo ebbaati ng’omaze.

Enfatuko Okukola Barbell Incline Ekitongole ky’amawulire ekya Bench

  • Entambula efugirwa: Ensobi etera okukolebwa kwe kufubutuka mu dduyiro n’okozesa amaanyi okusinga entambula ezifugibwa, mu bugenderevu. Wansi bbaatule ku kifuba kyo mpola mpola ogizzeeyo waggulu nga tosibye nkokola zo waggulu. Kino kijja kulaba ng’ebinywa byo bye bikola omulimu so si nnyondo zo.
  • Okussa Ennungi: Jjukira okussa ng’ossa wansi ebbaati n’okussa ng’ogisika waggulu. Okukwata omukka kiyinza okuvaako puleesa okweyongera mu ngeri ey’akabi.
  • Tositula Buzito Nnyo: Ensobi endala etera okukolebwa kwe kugezaako okusitula obuzito obuyitiridde. Kirungi okutandika n’obuzito obutono n’okola...

Barbell Incline Ekitongole ky’amawulire ekya Bench Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Incline Ekitongole ky’amawulire ekya Bench?

Yee, abatandisi basobola okukola dduyiro wa Barbell Incline Bench Press. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Era kirungi okuba n’omulabi oba okukozesa ekyuma okuyamba naddala abatandisi. Nga bwe kiri ku dduyiro yenna omupya, kiyinza okuba eky’omugaso okuba n’omukugu mu by’okukola ffiiti ekulungamya okukakasa nti okikola bulungi.

Wagamba atya akawu emirundi Barbell Incline Ekitongole ky’amawulire ekya Bench?

  • Smith Machine Incline Bench Press: Enkyukakyuka eno ekozesa ekyuma kya Smith, ekiwa entambula efugirwa ennyo era enywevu, ekirungi eri abatandisi oba abo abawona obuvune.
  • Close-Grip Incline Bench Press: Enkyukakyuka eno ekyusa enkwata ku barbell okubeera okumpi, ekitunuulira ennyo ebitundu ebisatu n’ekitundu eky’okungulu eky’ekifuba.
  • Reverse-Grip Incline Bench Press: Enkyukakyuka eno erimu okukwata barbell n’enkwata wansi w’omukono, ekiyinza okuyamba okutunuulira ebinywa eby’enjawulo naddala eby’omu kifuba ebya waggulu ne deltoids.
  • Incline Bench Press with Resistance Bands: Enkyukakyuka eno erimu resistance bands, eziyinza okwongera ku maanyi n’okusoomoozebwa kwa dduyiro naddala waggulu ku lift.

Waakulu obulimba ebyamarga Barbell Incline Ekitongole ky’amawulire ekya Bench?

  • Push-ups: Push-ups ye dduyiro ow’obuzito bw’omubiri ng’akola ebibinja by’ebinywa bye bimu nga Barbell Incline Bench Press, okusinga ekifuba n’ebitundu ebisatu, okutumbula amaanyi okutwalira awamu n’okugumiikiriza.
  • Cable Crossovers: Dduyiro ono era atunuulira ebinywa by’ekifuba okuva mu nsonda ey’enjawulo, okuyamba okulongoosa ennyonyola y’ebinywa n’okukwatagana, ekijjuliza amaanyi agafunibwa okuva mu Barbell Incline Bench Press.

Ebifaananyi ez'okusobola okutandika Barbell Incline Ekitongole ky’amawulire ekya Bench

  • Incline Barbell Ekitongole ky’amawulire ekya Bench
  • Workout y'ekifuba ne Barbell
  • Dduyiro w’ekifuba ekya waggulu
  • Dduyiro wa Incline Press
  • Okutendekebwa mu kifuba kya Barbell
  • Enkola ya Incline Bench Press
  • Okunyweza Ebinywa by’Ekifuba
  • Workout y'omubiri ogwa waggulu ne Barbell
  • Incline Barbell Okukola dduyiro w'ekifuba
  • Okuzimba Ebinywa by'Ekifuba ne Barbell