Barbell Olunyiriri lwa Delt Emabega

• Omusangwa w'ekifo: Endokubiri.
• Ekitundu: Omasengezi
• Ekinaku eky'olwayo: Deltoid Posterior
• Ekinaku eky'enna: Brachialis, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Okuva mu Barbell Olunyiriri lwa Delt Emabega

Dduyiro wa Barbell Rear Delt Row dduyiro azimba amaanyi ng’agenderera ebinywa eby’emabega eby’omubiri (postterior deltoids), rhomboids, ne trapezius, okutumbula amaanyi g’omubiri ogwa waggulu n’okulongoosa ennyimiririra. Esaanira abatandisi n’abaagala ffiiti ow’omulembe kuba esobola okutereezebwa okusinziira ku buzito n’okuddiŋŋana. Abantu ssekinnoomu bayinza okwagala okussa dduyiro ono mu nkola yaabwe okutumbula okutebenkera kw’ebibegabega, okutumbula ennyonyola y’ebinywa, n’okuwagira omutindo gw’emirimu okutwalira awamu.

Okukola : Okukola Okufaayo Barbell Olunyiriri lwa Delt Emabega

• Fukamira ku bisambi n’amaviivi, ng’omugongo gwo gugoloddwa okutuusa ng’omubiri gwo kumpi gukwatagana ne wansi. Leka ebbaala ewanirike ku buwanvu bw’omukono mu maaso go.
• Sika ebbaala ku abs zo eza waggulu, ng’okuuma enkokola zo nga ziyaka ebweru ng’otambula, era onyige ebibegabega byo wamu waggulu ku ntambula.
• Yimirirako okumala akasekondi waggulu ku ntambula okusobola okutumbula okukonziba mu deltoids zo ez’emabega.
• Wansi mpola mpola bbaatule oddeyo mu kifo w’otandikidde, ng’okuuma okufuga entambula, era oddemu dduyiro okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Barbell Olunyiriri lwa Delt Emabega

• Enkwata n’Ekifo: Kwata ebbaati n’enkwata egazi katono okusinga obugazi bw’ekibegabega. Engalo zo zirina okutunula mu mubiri gwo. Enkwata eno esobozesa okukwatagana obulungi kwa deltoids z’emabega.
• Entambula efugibwa: Bw’osika ebbaati ng’oyolekera ekifuba kyo, kikole mu ngeri efugibwa. Entambula erina okuba mpola era nga tekyukakyuka, ng’essira liteekeddwa ku kukonziba kw’ebinywa so si ku buzito. Weewale okusikaasikanya oba okukozesa amaanyi okusitula ebbaati, kuba kino kiyinza okuvaako obuvune.
• Okussa: Jjukira okussa obulungi. Fuuwa omukka nga bw’okka wansi w’ebbaati n’okufulumya omukka ng’ogisitula. Okussa obulungi kiyinza okutumbula omutindo gwo n’okukulemesa okuwulira ng’omutwe gukutte.
• Tokikola

Barbell Olunyiriri lwa Delt Emabega Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Olunyiriri lwa Delt Emabega?

Yee, abatandisi basobola okukola dduyiro wa Barbell Rear Delt Row. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okwewala obuvune. Era kya mugaso okuba n’omutendesi w’omuntu oba omukugu mu by’okukola ffiiti okukulambika mu dduyiro okukakasa nti okikola bulungi. Nga bwe kiri ku dduyiro yenna, kikulu okwongera ku buzito mpolampola ng’amaanyi go geeyongera.

Wagamba atya akawu emirundi Barbell Olunyiriri lwa Delt Emabega?

• Seated Cable Rear Delt Row: Mu nkyukakyuka eno, okozesa ekyuma ekitudde mu layini ya cable ekiyinza okuwa okusika omuguwa okutambula buli kiseera mu ntambula yonna n’okutunuulira obulungi delts z’emabega.
• Incline Bench Rear Delt Row: Enkyukakyuka eno erimu okugalamira nga otunudde wansi ku incline bench ekiyinza okuyamba okwawula ebinywa bya rear delt n’okuziyiza okukozesa momentum.
• Single-Arm Smith Machine Rear Delt Row: Enkyukakyuka eno ekozesa ekyuma kya Smith era ekusobozesa okussa essira ku mukono gumu omulundi gumu, okukakasa enkula y’ebinywa byo eby’emabega ebya delt.
• Bent-Over Rear Delt Row: Enkyukakyuka eno ekolebwa ng’oli mu mbeera ya bent-over, ekiyinza okuyamba okutunuulira obutereevu ku delts z’emabega n’okunyweza dduyiro.

Waakulu obulimba ebyamarga Barbell Olunyiriri lwa Delt Emabega?

• Dduyiro wa Face Pull ye dduyiro omulala ow’okujjuliza kuba era essira aliteeka ku binywa by’emabega n’ebinywa by’omugongo ogwa waggulu, kyokka alimu okusika okuva ku nkoona eya waggulu okudda wansi, ekiyinza okuyamba okutumbula okutebenkera kw’ebibegabega n’okutebenkeza, okutumbula emigaso gya... olunyiriri lwa Barbell Rear Delt.
• Dumbbell Lateral Raise, wadde ng’okusinga etunuulidde lateral deltoids, nayo ekwata ku deltoids ez’emabega, n’ewa ekika eky’enjawulo eky’okunyigirizibwa n’okuyamba okutumbula amaanyi g’ebibegabega okutwalira awamu n’okukyukakyuka, ebikulu ennyo mu kukola obulungi Barbell Rear Delt Row.