Barbell Pendlay Olunyiriri

• 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: Brachialis, Brachioradialis, Deltoid Posterior

Okuva mu Barbell Pendlay Olunyiriri

Dduyiro wa Barbell Pendlay Row dduyiro azimba amaanyi ng’okusinga atunuulira ebinywa by’omugongo, ebibegabega n’emikono, n’alongoosa amaanyi g’omubiri ogwa waggulu okutwalira awamu n’engeri gy’oyimiriddemu. Kirungi nnyo eri abasitula obuzito, bannabyamizannyo, n’abantu ssekinnoomu abanoonya okutumbula omubiri gwabwe n’okugumira ebinywa. Omuntu yandiyagadde okukola dduyiro ono okutumbula amaanyi g’ebinywa, okulongoosa obukodyo bw’okusitula, n’okutumbula okutebenkera kw’omubiri ogwa waggulu okusobola okukola obulungi mu mizannyo n’emirimu egya bulijjo.

Okukola : Okukola Okufaayo Barbell Pendlay Olunyiriri

• Yimirira ng’ebigere byo byawukanye mu bugazi bw’ebibegabega, fukamira amaviivi go katono, era weesigame omubiri gwo mu maaso okuva mu kiwato, ng’omugongo gwo gugoloddwa.
• Kwata ebbaati n’enkwata ey’omu ngalo (engalo zitunudde wansi), emikono gigaziye katono okusinga obugazi bw’ebibegabega, era gisitule okuva ku ppaasi.
• Wansiza ebbaati wansi, olwo mu ngeri ey’okubwatuka osika ebbaati ng’oyolekera ekifuba kyo ekya wansi ng’okuuma omubiri gwo nga guyimiridde.
• Oluvannyuma lw’okuyimirirako akaseera katono waggulu, wansi ebbaati oddeyo mu kifo w’otandikidde wansi, okukakasa nti okuuma obuyinza mu ntambula yonna, era oddemu enkola eno okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Barbell Pendlay Olunyiriri

• Entambula efugibwa: Bw’oba ​​ositula ebbaati, kikulu okukuuma entambula ng’efugibwa era ng’enywevu. Sika ebbaati ng’oyolekera ekifuba kyo, ng’okuuma ebikoona byo nga biri kumpi n’omubiri gwo. Weewale okusikambula oba okufubutuka mu ntambula kuba kino kiyinza okuvaako ffoomu etali ntuufu n’okufuna obuvune.
• Full Range of Motion: Okusobola okufunamu ennyo mu dduyiro ono, kakasa nti okozesa full range of motion. Kino kitegeeza okukkiriza barbell okukwata ku ttaka oluvannyuma lwa buli rep, n’okugisika okutuukira ddala mu kifuba kyo. Partial reps esobola okukendeeza ku bulung’amu bwa dduyiro era kiyinza okuvaako ebinywa obutakwatagana.

Barbell Pendlay Olunyiriri Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Pendlay Olunyiriri?

Yee, abatandisi basobola okukola dduyiro wa Barbell Pendlay Row. Wabula kikulu okutandika n’obuzito obutono okufuna ffoomu entuufu n’okwewala obuvune. Dduyiro ono muzibu katono, n’olwekyo abatandisi bayinza okuganyulwa mu kuba n’omutendesi oba omuntu alina obumanyirivu mu kugenda mu jjiimu alabirira okugezaako kwabwe okusooka. Nga bwe kiri ku dduyiro yenna omupya, kikulu okutandika mpola mpola n’okwongera ku buzito ng’amaanyi n’obukodyo bigenda bitereera.

Wagamba atya akawu emirundi Barbell Pendlay Olunyiriri?

• Incline Bench Pendlay Row: Mu nkyusa eno, ogalamira ng’otunudde wansi ku ntebe eserengese n’okola olunyiriri, ekiteeka okunyigirizibwa okutono ku mugongo ogwa wansi ne kisobozesa okusika enkoona ey’enjawulo.
• Pendlay Row with Resistance Bands: Enkyukakyuka eno ekozesa resistance bands mu kifo kya barbell, ekifuula dduyiro ono okutuukirika eri abo abatalina buzito buzito.
• Wide Grip Pendlay Row: Enkyusa eno erimu okukwata enkwata egazi ku barbell, ekiyinza okuyamba okutunuulira deltoids ez’omugongo ogwa waggulu n’emabega ku ddaala ddene.
• Underhand Pendlay Row: Mu nkyukakyuka eno, okwata barbell n’enkwata wansi (supinated), ekiyinza okuyamba okutuuka ku biceps

Waakulu obulimba ebyamarga Barbell Pendlay Olunyiriri?

• Pull-ups ziyamba nnyo Barbell Pendlay Rows kubanga era zissa essira ku mubiri ogwa waggulu naddala latissimus dorsi, biceps, ne rhomboids, nga bino bye bibinja by’ebinywa bye bimu ebitunuuliddwa Pendlay Rows.
• Bent Over Rows zikwatagana ne Barbell Pendlay Rows kuba zombi zissa essira ku bibinja by’ebinywa bye bimu, omuli omugongo, ebibegabega, n’emikono, kyokka Bent Over Rows zikolebwa mu mbeera ya njawulo katono, ekiyinza okuyamba okulongoosa bbalansi y’ebinywa n’okuziyiza obuvune .