Barbell Okulimba okugaziya

• Omusangwa w'ekifo: Emitima Mayumba - Okyuuzyaża Ez'olupapula., Bizeeyo by'ekiseera.
• Ekitundu: Omasengezi
• Ekinaku eky'olwayo: Triceps Brachii

Okuva mu Barbell Okulimba okugaziya

Dduyiro wa Barbell Lying Extension dduyiro azimba amaanyi okusinga ng’atunuulira ebinywa ebisatu n’ebinywa eby’okubiri ng’ebibegabega n’ekifuba. Kirungi nnyo eri abatandisi n’abawagizi ba fitness ey’omulembe, kiyamba mu kwongera amaanyi g’omubiri ogwa waggulu, okulongoosa okunnyonnyola ebinywa, n’okutumbula omutindo gw’emizannyo okutwalira awamu. Abantu ssekinnoomu bayinza okusalawo dduyiro ono okwongera ku bunene bw’emikono gyabwe, okulongoosa sitamina y’omubiri ogwa waggulu, n’okutumbula obusobozi bwabwe okukola emirimu egyetaagisa okusika oba okusuula.

Okukola : Okukola Okufaayo Barbell Okulimba okugaziya

• Wansizza mpola ebbaati ng’oyolekera ekyenyi ng’ofukamira ebikoona byo, ng’emikono gyo egya waggulu gisigala nga giyimiridde era nga giyimiridde ku mubiri gwo mu kiseera kyonna ky’otambula.
• Barbell bw’emala okubeera okumpi n’ekyenyi kyo, yimirirako katono, olwo okozese triceps zo okugolola emikono gyo n’okusitula barbell okudda mu kifo we yatandikira.
• Kakasa nti enkokola zo zikuuma mu mbeera y’emu mu dduyiro yenna era weewale okutambula kwonna okuteetaagisa mu bibegabega byo.
• Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti okuuma obuyinza ku barbell era togireka kugwa mangu nnyo.

Enfatuko Okukola Barbell Okulimba okugaziya

• **Entambula ezifugibwa:** Wanika ebbaati mpola ng’oyolekera ekyenyi ng’ofukamira ku bikoona. Emikono gyo egya waggulu girina okusigala nga giyimiridde mu dduyiro yenna. Ensobi etera okukolebwa kwe kutambuza emikono gyo egya waggulu oba ebibegabega ekiyinza okukuviirako obuvune n’okukendeeza ku bulung’amu bwa dduyiro ku bitundu by’omubiri ebiyitibwa triceps.
• **Weewale Okusiba Ebikoona Byo:** Bw’osika ebbaati okudda mu kifo we yatandikira, yimirira ng’enkokola zo tezinnaba kusibira mu bujjuvu. Okusiba ebikoona kiyinza okussa akazito akateetaagisa ku kiwanga era kiyinza okukuleetera obuvune.
• **Maintain a Neutral Spine:** Omugongo gukuume nga guwanvuye ku katebe era weewale okukuba omugongo ogwa wansi

Barbell Okulimba okugaziya Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Okulimba okugaziya?

Yee, abatandisi basobola okukola dduyiro w’okugaziya Barbell Lying, era amanyiddwa nga skull crushers. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Era kya mugaso okuba n’omutendesi oba omuntu ssekinnoomu alina obumanyirivu ng’aliwo okuwa obulagirizi. Bulijjo jjukira okubuguma nga tonnatandika kukola dduyiro yenna.

Wagamba atya akawu emirundi Barbell Okulimba okugaziya?

• Close-Grip Bench Press y’enkyukakyuka endala, nga barbell enyigirizibwa waggulu ng’egalamidde wansi, ng’essira liteekeddwa ku triceps.
• Incline Barbell Tricep Extension kizingiramu okukola dduyiro ku ntebe eserengese, ng’etunuulira ebitundu ebisatu okuva mu nsonda ey’enjawulo.
• One Arm Dumbbell Tricep Extension nkyukakyuka nga dumbbell emu ekozesebwa mu kifo kya barbell, ekisobozesa okussa essira ku mukono ssekinnoomu.
• Cable Lying Tricep Extension ye nkyukakyuka endala, nga ekyuma kya cable kikozesebwa mu kifo kya barbell, nga kiwa okusika omuguwa okutambula buli kiseera mu ntambula yonna.

Waakulu obulimba ebyamarga Barbell Okulimba okugaziya?

• Skull Crushers: Okufaananako ne Barbell Lying Extension, Skull Crushers essira balitadde ku kwawula triceps, era nga bayingiza dduyiro zombi mu nkola y’okukola workout, omuntu ssekinnoomu asobola okukakasa nti akola workout ya triceps enzijuvu ng’atunuulidde emitwe gyonna esatu egy’ebinywa.
• Push-ups: Push-ups dduyiro wa compound anyweza triceps, ekifuba, n’ebibegabega, n’atuukiriza Barbell Lying Extension ng’okola ebibinja by’ebinywa bye bimu mu ngeri ey’enjawulo, ekiyinza okuvaako okulongoosa mu binywa n’amaanyi.