Barbell Omukono Gumu Gufukamidde ku Row

• 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: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Okuva mu Barbell Omukono Gumu Gufukamidde ku Row

Dduyiro wa Barbell One Arm Bent over Row dduyiro azimba amaanyi ng’okusinga atunuulira ebinywa by’omugongo, ebibegabega ne mu biceps. Workout nnungi nnyo eri abantu ssekinnoomu abaagala okulongoosa amaanyi g’omubiri gwabwe ogwa waggulu, okutumbula bbalansi y’ebinywa, n’okutumbula enyimirira y’omubiri gwabwe okutwalira awamu. Dduyiro ono bw’ogiyingiza mu nkola yo kiyinza okuyamba okwongera ku maanyi g’okusika, okuyamba omubiri okukwatagana obulungi, n’okuyamba mu kuziyiza obuvune ng’onyweza ebinywa ebiwanirira omugongo.

Okukola : Okukola Okufaayo Barbell Omukono Gumu Gufukamidde ku Row

• Fukamira mu kiwato okutuusa ng’omubiri gwo kumpi gukwatagana ne wansi, ng’omugongo gwo gugoloddwa ate ng’okugulu kwo okwa ddyo kufukamidde katono.
• Tandika ng’omukono gwo ogwa ddyo gugoloddwa mu bujjuvu kale ebbaati ewaniridde butereevu wansi w’ekifuba kyo.
• Sika ebbaati waggulu ng’oyolekera ekifuba kyo, ng’okuuma enkokola yo ng’oli kumpi n’omubiri gwo era ng’okakasa nti amaanyi tegava mu mugongo oba ku bibegabega, wabula ku mukono gwo n’ebinywa by’omugongo ogwa waggulu.
• Wansi mpola mpola barbell oddeyo mu kifo w’otandikidde, ng’ogololera omukono gwo mu bujjuvu, era oddemu entambula eno okumala omuwendo gw’okuddamu gw’oyagala nga tonnakyusa ku mukono mulala.

Enfatuko Okukola Barbell Omukono Gumu Gufukamidde ku Row

• Entambula ezifugibwa: Weewale okusikaasikanya oba okukozesa amaanyi okusitula ebbaati. Entambula zirina okuba nga zigenda mpola era nga zifugibwa. Bw’ositula obuzito, ssika ebibegabega byo wamu, era bw’obikka wansi, golola emikono gyo mu bujjuvu. Kino kijja kukakasa nti okola bulungi ebinywa by’ogenderera.
• Kozesa Obuzito Obusaanira: Ensobi endala etera okukolebwa kwe kukozesa obuzito obuyitiridde. Kino kiyinza okuvaako ffoomu etali ntuufu n’obuvune obuyinza okubaawo. Tandika n’obuzito obutono era mpolampola yongera ku buzito ng’amaanyi go geeyongera. Obuzito bulina okuba obuzito ekimala okukusoomooza, naye nga tebuzitowa nnyo ne kikuleetera okukosa ffoomu yo.
• Obulago Bwo bukuume mu mbeera ya Neutral: Weewale

Barbell Omukono Gumu Gufukamidde ku Row Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Omukono Gumu Gufukamidde ku Row?

Yee, abatandisi basobola okukola dduyiro wa Barbell One Arm Bent Over Row, naye balina okutandika n’obuzito obutono okukakasa nti bakozesa ffoomu entuufu n’okwewala obuvune. Era kirungi okuba n’omutendesi w’omuntu oba omukugu mu by’okukola ffiiti okubalungamya mu kusooka okukakasa nti dduyiro bakola bulungi. Dduyiro ono mulungi nnyo mu kunyweza omugongo, ebibegabega n’emikono.

Wagamba atya akawu emirundi Barbell Omukono Gumu Gufukamidde ku Row?

• Incline Bench One Arm Row: Enkyukakyuka eno ekozesa incline bench okuwanirira omubiri gwo, okukendeeza ku buzibu ku mugongo gwo ogwa wansi ate ng’okyatunuulira ebibinja by’ebinywa bye bimu.
• Ennyiriri za Cable ezitudde: Mu kifo ky’okukozesa obuzito obw’eddembe, enkyukakyuka eno ekozesa ekyuma kya cable, ekisobozesa okusika omuguwa buli kiseera ku binywa mu ntambula yonna.
• T-Bar Row: Enkyukakyuka eno ekozesa ekyuma kya T-bar, nga kiwa enkwata n’enkoona ey’enjawulo, ekiyinza okuyamba okutunuulira ebitundu eby’enjawulo eby’ebinywa by’omugongo.
• Renegade Row: Enkyukakyuka eno esoomooza egatta push-up n’olunyiriri lw’omukono gumu, ekiyamba okukola omubiri gwo ogwa waggulu ne core mu kiseera kye kimu.

Waakulu obulimba ebyamarga Barbell Omukono Gumu Gufukamidde ku Row?

• Pull-ups kyongera nnyo ku Barbell One Arm Bent over Rows kuba zombi zikola ku mubiri ogwa waggulu, naddala nga zitunuulira latissimus dorsi ne biceps, okutumbula amaanyi g’omubiri ogwa waggulu n’okugumira ebinywa.
• Dumbbell Rows zisobola okujjuliza Barbell One Arm Bent over Rows kubanga zombi zissa essira ku bibinja by’ebinywa bye bimu, omuli omugongo, ebibegabega, ne biceps, naye okukozesa dumbbells kiyinza okuyamba okukola ku butakwatagana bwonna mu binywa wakati w’oludda olwa kkono ne ddyo olw’omubiri.