Barbell Okwoza n'okunyiga

• Omusangwa w'ekifo: Endokubiri.
• Ekitundu: Omasengezi
• Ekinaku eky'olwayo: Deltoid Anterior, Gluteus Maximus, Quadriceps

Okuva mu Barbell Okwoza n'okunyiga

Dduyiro wa Barbell Clean and Press dduyiro asinga kutunuulira bibegabega, naye era akola omubiri gwonna, okutumbula amaanyi okutwalira awamu, amaanyi n’okukwatagana. Workout eno ekola emirimu mingi esaanira omuntu yenna ayagala okulongoosa mu nkola ye ey’emirimu, okuva ku bannabyamizannyo okutuuka ku baagalana ba jjiimu. Abantu bayinza okulonda dduyiro ono kuba takoma ku kwongera kukula mu binywa n’okugumiikiriza, wabula n’okulongoosa enyimirira n’okutebenkera, n’akuwa dduyiro ow’enjawulo mu kutambula omulundi gumu.

Okukola : Okukola Okufaayo Barbell Okwoza n'okunyiga

• Mu ngeri ey’amangu era efugibwa, ssika ebbaati waggulu ng’oyolekera ebibegabega byo, ng’ogikuuma ng’oli kumpi n’omubiri gwo, era okyuse engalo zo wansi w’ebbaala ng’okola bw’otyo, ng’ogikwata ku bibegabega byo eby’omu maaso.
• Kakasa nti enkokola zo zisonga mu maaso ate nga n’ebbaati ewummudde ku ggumba ly’omu bulago oba ku bibegabega, kino kye kitundu ‘ekiyonjo’ mu dduyiro.
• Kati, weetegekere ‘press’ ng’ofukamira katono amaviivi n’oluvannyuma n’onyiga waggulu n’amagulu go ate ng’osika n’ebbaati butereevu waggulu ku mutwe okutuusa ng’emikono gyo giwanvuye mu bujjuvu.
• Wansiza bbaatule emabega ku bibegabega byo n’oluvannyuma wansi okumaliriza okuddiŋŋana okumu, okukakasa nti okuuma okufuga n’okukola ffoomu entuufu mu ntambula yonna.

Enfatuko Okukola Barbell Okwoza n'okunyiga

• **Okukwata Entuufu**: Kwata bulungi ebbaati okukakasa nti enywevu era ng’efuga. Emikono gyo girina okuba nga gigazi katono okusinga nga gyawukana okutuuka ku bugazi bw’ebibegabega. Ensobi etera okukolebwa kwe kukwata ebbaala ngazi nnyo oba nga nfunda ennyo, ekiyinza okukukomya okufuga ebbaala n’okwongera ku bulabe bw’okufuna obuvune.
• **Enkola Entuufu ey’okusitula**: Mu mutendera ogusooka, ‘omuyonjo’, olina okusitula ebbaati okuva wansi okutuuka ku bibegabega byo mu ntambula emu ey’amazzi. Fukamira amaviivi n’ebisambi okukka omubiri gwo okutuuka ku bbaala, olwo ogaziye ebisambi n’amaviivi mu ngeri ey’okubwatuka okusitula ebbaati. Weewale okusitula n’omugongo oba emikono gyokka, kuba kino kiyinza okunyigiriza ebitundu bino.
• **Okunyiga

Barbell Okwoza n'okunyiga Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Okwoza n'okunyiga?

Yee, abatandisi basobola okukola dduyiro wa Barbell Clean and Press, naye kikulu okutandika n’obuzito obutono okusobola okusooka okukuguka mu ffoomu n’obukodyo obutuufu. Dduyiro ono ntambula nzibu erimu ennyondo n’ebibinja by’ebinywa ebingi, n’olwekyo kikulu nnyo okuyiga engeri y’okukikola obulungi okwewala obuvune. Era kirungi okuba n’omutendesi w’omuntu oba omusituzi alina obumanyirivu okukulambika mu kusooka. Bw’ogenda weeyagaza n’okukuguka, osobola okwongera ku buzito mpolampola.

Wagamba atya akawu emirundi Barbell Okwoza n'okunyiga?

• Hang Clean and Press etandikira ku barbell ku bisambi okusinga wansi, ekyetaagisa hip drive ey’amaanyi okuyonja obuzito okutuuka ku bibegabega nga tonnanyiga.
• Squat Clean and Press kizingiramu okukwata barbell mu mbeera ya squat enzijuvu oluvannyuma lw’okuyonja, olwo n’oyimirira n’onyiga barbell waggulu.
• Split Clean and Press nkyukakyuka ng'omusitula "ayawulamu" amagulu gaabwe mu mbeera ya lunge nga akwata barbell, olwo n'agatta ebigere byabwe wamu nga tannanyiga buzito.
• Single-Arm Dumbbell Clean and Press nkyukakyuka ya ludda lumu erimu okuyonja dumbbell okuva wansi okutuuka ku kibegabega, olwo n’oginyiga waggulu, ekiyinza okuyamba okukola ku butakwatagana bwonna wakati w’enjuyi zombi ez’omubiri.

Waakulu obulimba ebyamarga Barbell Okwoza n'okunyiga?

• Push press ye dduyiro omulala ajjuliza Barbell Clean and Press, kuba eyamba okulongoosa amaanyi n’amaanyi g’okunyiga waggulu, ekintu ekikulu ennyo mu mutendera gw’okunyiga ogwa Barbell Clean and Press.
• Deadlifts nazo ziyinza okuba ez’omugaso kubanga zitunuulira ebinywa by’olujegere eby’emabega, omuli emisuwa, glutes, n’omugongo ogwa wansi, ebikwatibwako ennyo mu mutendera omuyonjo ogwa Barbell Clean and Press.