Barbell Nga Agalamidde Close-Grip Overhand Olunyiriri ku Rack

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Omasengezi
• Ekinaku eky'olwayo: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Ekinaku eky'enna: Brachialis, Brachioradialis, Deltoid Posterior

Okuva mu Barbell Nga Agalamidde Close-Grip Overhand Olunyiriri ku Rack

Dduyiro wa Barbell Lying Close-Grip Overhand Row on Rack ye dduyiro w’okutendeka amaanyi ng’okusinga atunuulira ebinywa by’omugongo, ebibegabega n’emikono. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, abanoonya okutumbula amaanyi g’omubiri gwabwe ogwa waggulu n’okugumira ebinywa. Dduyiro ono bw’ossa mu nkola yo kiyinza okutumbula enyimirira yo, okulongoosa omutindo gw’emizannyo, n’okuyamba omubiri okubeera ogw’enjawulo.

Okukola : Okukola Okufaayo Barbell Nga Agalamidde Close-Grip Overhand Olunyiriri ku Rack

• Yimirirako ng’otunudde mu bbaatule ng’ebigere byo byawukanye okutuuka mu bugazi bw’ebibegabega, olwo weesigame mu maaso katono okuva ku bisambi byo, ng’omugongo gwo gugoloddwa.
• Ng’engalo zo zitunudde wansi, kwata ebbaati ng’okwata bulungi (emikono gisemberera okusinga obugazi bw’ebibegabega nga gyawukana).
• Sika ebbaati ng’oyolekera olubuto lwo, ng’okuuma ebikoona byo nga biri kumpi n’omubiri gwo era ng’osika ebibegabega byo wamu waggulu ku ntambula.
• Wansi mpola mpola bbaatule oddeyo mu kifo w’otandikidde, ng’okakasa nti entambula zo zifugibwa era nga zinywevu, olwo oddemu dduyiro okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Barbell Nga Agalamidde Close-Grip Overhand Olunyiriri ku Rack

• Enkwata Entuufu: Kwata barbell n’enkwata waggulu, emikono nga gyawukana okutuuka ku bibegabega. Tokwata bbaatule nga bugazi nnyo oba okumpi ennyo, kuba kino kiyinza okunyigiriza engalo zo n’okukomya dduyiro ono okukola obulungi.
• Entambula efugirwa: Bw’oba ​​osika ebbaati ng’oyolekera omubiri gwo, kakasa nti okozesa ebinywa by’omugongo so si mikono gyo. Entambula erina okufugibwa era ng’egenda mpola, ng’ositula n’okukka ebbaati. Ensobi etera okukolebwa kwe kusika amangu ebbaati waggulu ekiyinza okukuviirako obuvune ate nga tekikola bulungi binywa byo.
• Keep Your Neck Neutral: Ensobi endala etera okukolebwa kwe ku crane yo...

Barbell Nga Agalamidde Close-Grip Overhand Olunyiriri ku Rack Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Nga Agalamidde Close-Grip Overhand Olunyiriri ku Rack?

Yee, abatandisi basobola okukola dduyiro wa Barbell Lying Close-Grip Overhand Row on Rack. Wabula kikulu okutandika n’obuzito obutono okusobola okumanyiira entambula ne ffoomu. Dduyiro ono yeetaaga okufuga obulungi n’okutebenkera, n’olwekyo kikulu nnyo okulaba nga ffoomu entuufu ekozesebwa okutangira obuvune bwonna. Era kirungi okubeera n’omulabi oba omutendesi okwetooloola olw’obukuumi naddala eri abatandisi.

Wagamba atya akawu emirundi Barbell Nga Agalamidde Close-Grip Overhand Olunyiriri ku Rack?

• Smith Machine Lying Close-Grip Overhand Row: Mu nkyukakyuka eno, dduyiro akolebwa ku kyuma kya Smith, ekiwa obutebenkevu n’okufuga entambula.
• Barbell Lying Wide-Grip Overhand Row on Rack: Enkyukakyuka eno erimu okukwata okugazi ku barbell, nga kino kigenderera ebibinja by’ebinywa eby’enjawulo mu mugongo.
• Cable Machine Lying Close-Grip Overhand Row: Enkyukakyuka eno ekozesa ekyuma kya cable, ekisobozesa entambula ennungi, efugibwa n’okusika omuguwa buli kiseera ku binywa.
• Barbell Lying Underhand Grip Row on Rack: Enkyukakyuka eno erimu okukwata wansi w’omukono ku barbell, etunuulira ebinywa mu ngeri ey’enjawulo era esobola okuyamba okulongoosa amaanyi g’okukwata.

Waakulu obulimba ebyamarga Barbell Nga Agalamidde Close-Grip Overhand Olunyiriri ku Rack?

• Pull-ups ye dduyiro omulala akwatagana bulungi ne Barbell Lying Close-Grip Overhand Row on Rack, kuba zombi zitunuulira latissimus dorsi ne biceps, okutumbula amaanyi n’okugumiikiriza kw’ebibinja by’ebinywa bino okusobola okukola obulungi mu ntambula y’okuvuba.
• Seated Cable Row dduyiro asaanira okujjuliza kuba akoppa entambula y’okuvuba, ng’essira liteekeddwa ku mugongo ogwa wakati, biceps, ne lats, ekiyinza okuyamba okulongoosa ffoomu n’amaanyi ageetaagisa ku Barbell Lying Close-Grip Overhand Row on Rack.