Barbell Lying Okukwata kumpi Press

• 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 Lying Okukwata kumpi Press

Dduyiro wa Barbell Lying Close-grip Press dduyiro azimba amaanyi ng’okusinga atunuulira ebitundu by’omubiri ebiyitibwa triceps, ate ng’akwata n’ebinywa by’ekifuba n’ebibegabega. Workout nnungi nnyo eri abo abaagala okutumbula amaanyi g’omubiri gwabwe ogwa waggulu naddala bannabyamizannyo, abazimbi b’omubiri, n’abawagizi ba fitness. Dduyiro ono ayamba mu kwongera okunnyonnyola ebinywa, okulongoosa ensengekera y’omubiri okutwalira awamu, n’okutumbula omutindo gw’emizannyo, ekigifuula eky’okwongerako ekyetaagisa ku nkola yonna ey’okukola dduyiro.

Okukola : Okukola Okufaayo Barbell Lying Okukwata kumpi Press

• Kwata ekyuma ekiyitibwa barbell ng’okwata nnyo (emikono nga gyawukana ng’obugazi bw’ebibegabega), engalo nga zitunudde mu maaso, era ogikwate waggulu w’ekifuba ng’emikono gyo gigoloddwa mu bujjuvu.
• Wansizza mpola ebbaati ng’oyolekera ekifuba kyo, ng’okuuma enkokola zo nga ziri kumpi n’omubiri gwo okukakasa nti ebitundu byo ebiyitibwa triceps bye bikola emirimu egisinga obungi.
• Yimirirako katono ng’ebbaati eri waggulu ddala w’ekifuba kyo, nga togirekese kukwata ku mubiri gwo.
• Sindika ebbaati eddeyo waggulu okutuuka mu kifo w’otandikidde, ng’ogololera emikono gyo mu bujjuvu naye nga tosibye nkokola zo. Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Barbell Lying Okukwata kumpi Press

• Fuga Obuzito: Kikulu nnyo okufuga obuzito mu ntambula yonna. Weewale okuleka obuzito okukka amangu ng’oyolekera ekifuba kyo. Mu kifo ky’ekyo, wansi ebbaati mpola era ng’ofuga, n’oluvannyuma gizzeeyo waggulu mu ngeri efugibwa. Kino tekikoma ku kwongera ku bulungibwansi bwa dduyiro wabula era kikendeeza ku bulabe bw’okufuna obuvune.
• Weewale Okusiba Ebikoona: Ensobi emu etera okukolebwa kwe kugaziya mu bujjuvu n’okusiba ebikoona waggulu ku press. Kino kiyinza okuteeka situleesi eteetaagisa ku binywa by’enkokola. Wabula gezaako okukuuma ebikoona nga bifukamidde katono ne bwe biba waggulu

Barbell Lying Okukwata kumpi Press Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Lying Okukwata kumpi Press?

Yee, abatandisi basobola okukola dduyiro wa Barbell Lying Close-grip Press, naye balina okutandika n’obuzito obutono okukakasa nti bakozesa ffoomu entuufu n’okwewala obuvune. Era kya mugaso okubeera n’omutendesi w’omuntu oba omuntu alina obumanyirivu mu jjiimu ng’alabirira emirundi egisooka okukakasa nti dduyiro akolebwa bulungi. Nga bwe kiri ku dduyiro yenna omupya, kikulu okwongera ku buzito mpolampola ng’amaanyi geeyongera.

Wagamba atya akawu emirundi Barbell Lying Okukwata kumpi Press?

• Smith Machine Lying Close-grip Press: Enkyukakyuka eno ekozesa ekyuma kya Smith, ekiyinza okuwa obutebenkevu n’obuwagizi okusinga barbell ey’obuzito obw’obwereere, ekigifuula enkola ennungi eri abatandisi oba abalina obuvune.
• Incline Lying Close-grip Press: Enkyukakyuka eno ekolebwa ku ntebe eserengese, etunuulira ekifuba ekya waggulu n’ebibegabega okusinga enkyusa ya flat bench.
• Decline Lying Close-grip Press: Enkyukakyuka eno ekolebwa ku ntebe ekendeera, etunuulira nnyo ekifuba ekya wansi.
• Resistance Band Lying Close-grip Press: Enkyukakyuka eno ekozesa resistance bands mu kifo ky’obuzito, ekuwa ekika kya resistance eky’enjawulo era n’esobozesa okukyukakyuka okusingawo mu ntambula.

Waakulu obulimba ebyamarga Barbell Lying Okukwata kumpi Press?

• Push-ups: Push-ups ye dduyiro ow’obuzito bw’omubiri era ng’atunuulira ekifuba, triceps, n’ebibegabega, okufaananako n’ekyuma ekiyitibwa barbell lying close-grip press. Omugaso gwa push-ups kwe kuba nti zisobola okukolebwa wonna, essaawa yonna, nga tolina byuma byonna.
• Tricep Dips: Tricep dips dduyiro mulungi nnyo okujjuliza barbell lying close-grip press kuba era zitunuulira triceps n’ebinywa by’ekifuba naye mu ngeri ey’enjawulo. Dduyiro ono asobola okuyamba okuzimba amaanyi n’okugumiikiriza mu binywa bino, ekiyinza okulongoosa omulimu mu barbell lying close-grip press.