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Barbell Olunyiriri Enfunda

Empaawo y'ensomero

Omusangwa w'ekifoOsende y’okufuna ky’ogulemu mu mulundi.
EkitunduOmasengezi
Ekinaku eky'olwayoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
Ekinaku eky'ennaBrachialis, Brachioradialis, Deltoid Posterior
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Barbell Olunyiriri Enfunda

Dduyiro wa Barbell Narrow Row dduyiro azimba amaanyi ng’okusinga atunuulira ebinywa by’omugongo, ebibegabega n’emikono, ng’essira liteekebwa ku musingi ogw’okubiri. Dduyiro ono mulungi nnyo eri abantu ssekinnoomu abanoonya okulongoosa amaanyi g’omubiri gwabwe ogwa waggulu, enyimirira yaabwe, n’okunnyonnyola ebinywa byabwe. Nga bayingiza Barbell Narrow Row mu nkola yaabwe ey’okukola dduyiro, abantu ssekinnoomu basobola okutumbula omutindo gw’emirimu gyabwe, okuwagira omutindo omulungi mu mizannyo emirala n’emirimu, n’okutuuka ku mubiri ogusingako toned n’okubumba.

Okukola : Okukola Okufaayo Barbell Olunyiriri Enfunda

  • Omubiri gwo gukuume nga guyimiridde era ofukamira katono amaviivi go, olwo ofukame mu kiwato ng’omugongo gwo gukuuma nga gugoloddwa kumpi gubeere nga gukwatagana ne wansi.
  • Kati, nga bw’okuuma omubiri mu maaso ate ng’emikono giyimiridde wansi, situla ebbaati ng’oyolekera olubuto lwo, ng’okuuma ebikoona nga biri kumpi n’omubiri gwo era nga tokozesa mikono gya mu maaso kukola kintu kyonna ku kusitula (emikono egy’omu maaso girina okukwata obuzito bwokka).
  • Oluvannyuma lw’okuyimirirako akaseera katono ku kifo eky’okungulu ekikonziba, wansi mpola mpola ebbaati oddeyo mu kifo we yatandikira ng’emikono gyo giwanvuye mu bujjuvu ate ng’ebikondo bigoloddwa mu bujjuvu.
  • Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Barbell Olunyiriri Enfunda

  • Enkwata n’Enkokola: Kwata ebbaati n’enkwata enfunda, emikono nga gigazi katono okusinga ebisambi byo. Bw’osika ebbaati ng’oyolekera omubiri gwo, enkokola zo zirina okuba nga ziri kumpi n’ebbali zo era nga zisonga emabega so si bweru. Eno y’enfo entuufu ey’olunyiriri olufunda era eyamba okutunuulira obulungi ebinywa byo eby’omugongo.
  • Entambula efugibwa: Toyanguwa kukola dduyiro. Situla n’ossa wansi ebbaati mu ngeri ey’empola era efugibwa. Kino tekikoma ku kuyamba kukwata bulungi binywa byo wabula era kikendeeza ku bulabe bw’okufuna obuvune. Ensobi ya bulijjo okukozesa momentum okusitula obuzito, naye kino kiyinza okuvaako ffoomu embi era...

Barbell Olunyiriri Enfunda Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Olunyiriri Enfunda?

Yee, abatandisi basobola okukola dduyiro wa Barbell Narrow Row, naye kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okuziyiza obuvune. Era kiyamba okuba n’omutendesi oba omuntu alina obumanyirivu mu jjiimu okulabirira emirundi egisooka okukakasa nti dduyiro akolebwa bulungi. Amaanyi n’obukodyo bwe bigenda byeyongera, obuzito busobola okweyongera mpolampola.

Wagamba atya akawu emirundi Barbell Olunyiriri Enfunda?

  • Inverted Row: Enkyukakyuka eno erimu okuwanirira wansi w’ebbaala etakyukakyuka n’osika omubiri gwo waggulu ng’ogyolekera, era nga kino nakyo kikwatagana n’omusingi gwo n’omubiri gwo ogwa wansi.
  • Seated Cable Row: Enkyukakyuka eno ekozesa ekyuma kya cable, ekikuwa obuziyiza obutakyukakyuka mu ntambula yonna, era kikusobozesa okutereeza obuzito mu ngeri ennyangu.
  • Single-Arm Dumbbell Row: Enkyukakyuka eno erimu okusika dumbbell okutuuka mu kifuba kyo ng’oli mu mbeera ey’okufukamira, ng’oyawudde oludda olumu olw’omubiri gwo omulundi gumu.
  • T-Bar Row: Enkyukakyuka eno ekozesa ekyuma kya T-bar, ekikusobozesa okusika obuzito obuzito ng’oyolekera ekifuba kyo ng’okuuma ekifo ekinywevu.

Waakulu obulimba ebyamarga Barbell Olunyiriri Enfunda?

  • Pull-ups ye dduyiro omulala akwatagana ne Barbell Narrow Rows kuba zombi zissa essira ku maanyi g’omubiri ogwa waggulu naddala ebinywa mu mugongo n’emikono, ekyongera amaanyi g’okusika.
  • Lat Pulldowns nazo ziyamba nnyo Barbell Narrow Rows kuba zitunuulira ebinywa bya latissimus dorsi mu mugongo, nga nabyo bikolebwa mu kiseera ky’okukola dduyiro w’okuvuba, bwe kityo ne kirongoosa amaanyi g’omubiri gwo ogwa waggulu n’okugumiikiriza.

Ebifaananyi ez'okusobola okutandika Barbell Olunyiriri Enfunda

  • Dduyiro w’omugongo gwa Barbell
  • Okukola dduyiro mu lunyiriri lwa Barbell
  • Okutendekebwa mu Narrow Row Barbell
  • Dduyiro w'okunyweza omugongo ne Barbell
  • Enkola ya Barbell Ennyiriri Enfunda
  • Okuzimba Ebinywa by'omugongo ne Barbell
  • Barbell Row ku mugongo
  • Dduyiro w’Olunyiriri Enfunda
  • Barbell Workout ku mugongo
  • Okutendekebwa mu maanyi Barbell Narrow Row