Barbell JM Ekitongole ky’amawulire ekya Bench

• 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 Sternal Head

Okuva mu Barbell JM Ekitongole ky’amawulire ekya Bench

Barbell JM Bench Press ye dduyiro ow’amaanyi ennyo ow’okutendeka amaanyi ng’atunuulira n’okulongoosa ebinywa mu triceps, ekifuba, n’ebibegabega. Dduyiro nnungi nnyo eri abatandisi n’abaagazi ba fitness ey’omulembe abanoonya okutumbula amaanyi g’omubiri gwabwe ogwa waggulu n’okunnyonnyola ebinywa. Okwenyigira mu dduyiro ono kiyinza okutumbula ennyo amaanyi go ag’oku bench press, okulongoosa amaanyi go ag’omuggalo, n’okuyamba okubeera n’omubiri omulungi era ogw’enjawulo.

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

• Kwata ebbaati n’enkwata ey’omu ngalo ng’egazi katono okusinga obugazi bw’ebibegabega era ogisitula n’obwegendereza okuva ku kkeeki, ng’ogololera emikono gyo mu bujjuvu.
• Wansi mpola mpola barbell wansi ng’oyolekera ekyenyi ng’ofukamira ebikoona n’okukuuma emikono gyo egya waggulu nga giyimiridde, kino kye kitundu kya JM press mu dduyiro.
• Yimirirako akaseera nga barbell eri kumpi n’ekyenyi kyo, olwo onyige barbell oddeyo waggulu mu kifo we yatandikira ng’okozesa triceps zo.
• Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma obuyinza ku bbaatule mu dduyiro yenna okwewala okulumwa.

Enfatuko Okukola Barbell JM Ekitongole ky’amawulire ekya Bench

• Ffoomu Entuufu: Ekikulu mu dduyiro ono ye ffoomu. Tandika ng’ogalamira ku katebe akapapajjo ng’ebigere byo bisimbye bulungi ku ttaka. Barbell erina okuba butereevu waggulu w’ekifuba kyo ng’emikono gyo giwanvuye mu bujjuvu. Wansi ku bbaatule ng’oyolekera ekifuba kyo eky’okungulu mu ngeri ey’empola era efugirwa, ng’okuuma enkokola zo nga ziri kumpi n’omubiri gwo. Ebbaala tesaana kukwata ku kifuba kyo; kibeere waggulu waakyo ddala. Oluvannyuma ssika barbell oddeyo waggulu okutuuka mu kifo we yatandikira. Weewale okusiba enkokola zo waggulu ku ntambula okukuuma okusika omuguwa ku binywa byo.
• Weewale Okutambula Amangu: Ensobi etera okukolebwa kwe kukola dduyiro mu bwangu. Kino kiyinza okuvaako obuvune n’ebinywa obutakwatagana bulungi. Kakasa nti okka wansi n’okusitula...

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

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

Yee, abatandisi basobola okukola dduyiro wa Barbell JM Bench Press, naye balina okutandika n’obuzito obutono okukakasa nti bayiga ffoomu entuufu n’okwewala obuvune. Era kya mugaso eri abatandisi okuba n’omutendesi ow’obuntu oba omutunuulizi alina obumanyirivu ng’ayiga dduyiro omupya ow’okusitula obuzito okukakasa nti akolebwa bulungi. Bulijjo kikulu okujjukira nti essira lirina kuteekebwa ku ffoomu n’obukodyo, so si ku buzito obusitulwa.

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

• Incline JM Press: Bw’okola JM press ku incline bench, osobola okutunuulira ebinywa eby’enjawulo mu triceps n’okuwa okusoomoozebwa okw’enjawulo eri amaanyi g’omubiri gwo ogwa waggulu.
• Close-Grip JM Press: Enkyukakyuka eno erimu okukwata barbell n’okukwata okumpi, ekyongera okussa essira ku triceps n’okuyamba okulongoosa amaanyi g’omukono.
• Smith Machine JM Press: Okukozesa Smith Machine ku JM press kiyinza okuwa obutebenkevu n’okufuga okusingawo, ekigifuula eky’okulonda ekirungi ennyo eri abatandisi oba abanoonya okutuukiriza ffoomu yaabwe.
• Resistance Band JM Press: Enkyukakyuka eno erimu resistance band, nga eyongerako ekintu eky’okusika omuguwa ekiyinza okuyamba okutumbula amaanyi g’ebinywa n’okugumiikiriza.

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

• Dduyiro wa Close-Grip Bench Press ye dduyiro omulala akwatagana nayo kuba era assa essira ku bitundu ebisatu n’ekifuba, okufaananako ne Barbell JM Bench Press, ekikusobozesa okwongera ku maanyi go okutwalira awamu ag’okunyiga.
• Skull Crushers nazo dduyiro wa mugaso okugatta ne Barbell JM Bench Press kubanga zaawula ebitundu by’omubiri ebiyitibwa triceps, okuwa ebinywa bino dduyiro ow’amaanyi, ekiyinza okuyamba okulongoosa omutindo gwo mu JM press.