Barbell Reverse Grip Efukamidde ku Lunyiriri

• 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 Reverse Grip Efukamidde ku Lunyiriri

Dduyiro wa Barbell Reverse Grip Bent Over Row dduyiro azimba amaanyi ng’okusinga atunuulira ebinywa mu mugongo gwo, mu biceps n’emikono gyo egy’omu maaso. Workout nnungi nnyo eri abantu ssekinnoomu abanoonya okutumbula amaanyi g’omubiri gwabwe ogwa waggulu, okulongoosa enyimirira, n’okwongera okunnyonnyola ebinywa. Dduyiro ono wa mugaso nnyo eri abo abanoonya okulongoosa amaanyi gaabwe ag’okusika, ekiyinza okuba eky’omugaso mu mizannyo egy’enjawulo n’emirimu egya bulijjo.

Okukola : Okukola Okufaayo Barbell Reverse Grip Efukamidde ku Lunyiriri

• Fukamira ku bisambi n’amaviivi, ng’omugongo gukuume nga gugoloddwa, era wansi omubiri gwo okutuusa kumpi lwe gukwatagana ne wansi.
• Leka barbell ewanirike mu buwanvu bw’omukono okuva ku bibegabega byo, eno y’enfo gy’otandikira.
• Sika barbell ku abs zo eza waggulu ng’ofukamira enkokola n’okusika ebibegabega byo wamu.
• Wansi mpola mpola bbaatule oddeyo mu kifo we yatandikira, ng’ogololera emikono n’ebibegabega byo mu bujjuvu, okumaliriza okuddiŋŋana okumu.

Enfatuko Okukola Barbell Reverse Grip Efukamidde ku Lunyiriri

• **Maintain a Neutral Spine**: Fukamira ku bisambi n’amaviivi, omugongo gwo gukuume nga gugoloddwa era nga kumpi gukwatagana ne wansi. Ensobi etera okukolebwa kwe kuzingulula omugongo ekiyinza okuvaako obuvune. Bulijjo omugongo gwo gukuume nga tegulina kye gukola okwewala okunyigirizibwa okuteetaagisa ku mugongo gwo ogwa wansi.
• **Entambula efugirwa**: Sika ebbaati ng’oyolekera ekiwato kyo eky’okungulu ng’okuuma enkokola zo nga ziri kumpi n’omubiri gwo. Ebbaala erina okuba ng’ekwatagana n’omugongo gwo. Weewale okutambula amangu oba okutambula amangu ekiyinza okuvaako ebinywa okunyigirizibwa. Mu kifo ky’ekyo, essira lisse ku ntambula ezifugibwa era ezitambula obulungi.
• **Obukodyo bw'okussa**: Fuuwa omukka nga bw'ositula ebbaati n'ossa omukka nga bw'ogikka okudda ku...

Barbell Reverse Grip Efukamidde ku Lunyiriri Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Reverse Grip Efukamidde ku Lunyiriri?

Yee, abatandisi basobola okukola dduyiro wa Barbell Reverse Grip Bent over Row. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Dduyiro ono ayinza okusoomoozebwa ennyo, n’olwekyo abatandisi balina okumutwala mpola era mpolampola ne bongera ku buzito ng’amaanyi gaabwe n’obukodyo bwe bigenda bitereera. Era kirungi okuba n’omutendesi w’omuntu oba omuntu alina obumanyirivu mu jjiimu okulabirira emirundi egisooka okukakasa nti ffoomu ntuufu.

Wagamba atya akawu emirundi Barbell Reverse Grip Efukamidde ku Lunyiriri?

• Ennyiriri za Cable ezitudde: Mu kifo kya barbell, enkyukakyuka eno ekozesa ekyuma kya cable, ekiyinza okukuwa okusika omuguwa okutambula mu ntambula yonna n’okuyamba okutunuulira ebinywa byo mu ngeri ey’enjawulo.
• Inverted Row: Enkyukakyuka eno erimu okukozesa obuzito bw’omubiri gwo ng’obuziyiza. Ojja kuteekawo ebbaala ku buwanvu bw’ekisambi ku kyuma kya Smith oba squat rack, era weesika okutuuka ku bbaala.
• T-Bar Row: Enkyukakyuka eno erimu okukozesa ekyuma kya T-bar. Entambula eno efaananako n’enkwata ya barbell reverse grip efukamidde ku layini, naye T-bar ekkiriza okukwata n’okuyimirira okw’enjawulo.
• Smith Machine Bent Over Row: Enkyukakyuka eno ekozesa ekyuma kya Smith, ekikuwa obutebenkevu era kikusobozesa okussa essira ku kukonziba kw’ebinywa okusinga okutebenkeza obuzito.

Waakulu obulimba ebyamarga Barbell Reverse Grip Efukamidde ku Lunyiriri?

• Pull-ups ye dduyiro omulala ow’okujjuliza kuba essira balitadde ku maanyi g’omubiri ogwa waggulu nga lats ne biceps, nazo ezikwatibwako mu kiseera kya Barbell Reverse Grip Bent over Rows, bwe kityo ne kilongoosa amaanyi g’okukwata n’okulongoosa omubiri ogwa waggulu.
• Olunyiriri lwa T-bar dduyiro akwatagana kubanga era essira liteekebwa ku kibinja ky’ebinywa kye kimu, omuli omugongo ogwa wakati, lats, ne biceps, bwe kityo ne kitumbula okukula kw’ebinywa n’okukwatagana.