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Barbell Yafukamidde Ku Lunyiriri Lw'okukwata Engazi

Empaawo y'ensomero

Omusangwa w'ekifoOsende y’okufuna ky’ogulemu mu mulundi.
EkitunduOmasengezi
Ekinaku eky'olwayoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Ekinaku eky'ennaBrachialis, Brachioradialis, Deltoid Posterior
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Okuva mu Barbell Yafukamidde Ku Lunyiriri Lw'okukwata Engazi

Dduyiro wa Barbell Bent Over Wide Grip Row dduyiro azimba amaanyi ng’okusinga atunuulira ebinywa by’omugongo omuli latissimus dorsi, rhomboids ne trapezius. Kisaanira abantu ssekinnoomu abali ku mitendera gya fitness egy’omu makkati okutuuka ku egy’oku ntikko abagenderera okutumbula amaanyi g’omubiri gwabwe ogwa waggulu n’engeri gye bayimiriramu. Dduyiro ono wa mugaso nnyo kuba takoma ku kwongera kunnyonnyola binywa n’okugumiikiriza, wabula era atumbula okukwatagana obulungi kw’omubiri n’okukola emirimu mu mirimu gya buli lunaku.

Okukola : Okukola Okufaayo Barbell Yafukamidde Ku Lunyiriri Lw'okukwata Engazi

  • Fukamira amaviivi go katono era onyige mu kiwato, ng’omugongo gwo gugoloddwa okutuusa ng’omubiri gwo kumpi gukwatagana ne wansi.
  • Sika ebbaati waggulu ng’oyolekera ekifuba kyo, ng’okuuma ebikoona byo nga bigazi era ng’onyiga ebibegabega byo waggulu ku ntambula.
  • Wansi mpola mpola barbell oddeyo wansi mu kifo w’otandikidde, ng’ogololera emikono gyo mu bujjuvu era ng’owulira ng’ogoloddwa mu lats zo.
  • Ddamu entambula eno ku muwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma ffoomu entuufu mu kiseera kyonna.

Enfatuko Okukola Barbell Yafukamidde Ku Lunyiriri Lw'okukwata Engazi

  • Entambula Efugirwa: Weewale entambula eziwuuma oba ez’amangu. Sika ebbaati ng’oyolekera ekiwato kyo ekya waggulu ng’okuuma ebikoona byo kumpi n’omubiri gwo. Kakasa nti osika ebinywa byo eby’omugongo waggulu ku ntambula. Wanika bbaatule mpola mpola era mu ngeri efugibwa okutuuka mu kifo w’otandikidde.
  • Kuuma Omugongo Nga Mugolokofu: Emu ku nsobi ezitera okukolebwa kwe kwetooloola omugongo ng’okola dduyiro. Kino kiyinza okuvaako obuvune mu mugongo. Bulijjo omugongo gwo gubeere nga gugoloddwa era nga gukwatagana ne wansi.
  • Tokozesa buzito buyitiridde: Okukozesa obuzito obuyitiridde kiyinza okuvaako okukola ffoomu etali ntuufu, ekikendeeza ku bulungibwansi bwa...

Barbell Yafukamidde Ku Lunyiriri Lw'okukwata Engazi Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Yafukamidde Ku Lunyiriri Lw'okukwata Engazi?

Yee, abatandisi basobola okukola dduyiro wa Barbell Bent Over Wide Grip Row, naye kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okuziyiza obuvune. Era kirungi okuba n’omutendesi w’omuntu oba omuntu alina obumanyirivu okusooka okulaga dduyiro okukakasa nti akakodyo akatuufu kakozesebwa. Dduyiro ono atunuulira ebinywa by’omugongo, naye era akwata ku biceps n’ebibegabega, n’olwekyo ffoomu entuufu kikulu nnyo.

Wagamba atya akawu emirundi Barbell Yafukamidde Ku Lunyiriri Lw'okukwata Engazi?

  • T-Bar Row: Dduyiro ono akozesa ekyuma kya T-Bar, w’oyimirira waggulu w’ebbaala, n’ofukamira mu kiwato, n’osika ebbaala ng’oyolekera ekifuba kyo, ng’okwatagana n’ebibinja by’ebinywa bye bimu mu ngeri ey’enjawulo katono.
  • Seated Cable Row: Enkyukakyuka eno ekolebwa ku kyuma ekitudde cable row, nga osika cable ng’oyolekera omubiri gwo, n’okuuma omugongo nga gugoloddwa n’okusika ebibegabega byo wamu.
  • Inverted Row: Dduyiro ono ow’obuzito bw’omubiri azingiramu okweteeka wansi wa barbell mu squat rack, n’okusika ekifuba kyo okutuuka ku bbaala, n’okwata ebinywa by’omugongo.
  • Single-Arm Band Row: Enkyukakyuka eno ekozesa resistance band esimbye mu maaso go, era osika bbandi ng’oyolekera omubiri gwo n’omukono gumu omulundi gumu, n’okkiriza

Waakulu obulimba ebyamarga Barbell Yafukamidde Ku Lunyiriri Lw'okukwata Engazi?

  • Okusika: Okusika kukola ku bibinja by’ebinywa bye bimu nga Barbell Bent Over Wide Grip Rows, okusinga latissimus dorsi, rhomboids, ne trapezius, bwe kityo ne kyongera amaanyi g’omugongo n’okunnyonnyola ebinywa.
  • Ennyiriri za Cable ezitudde: Okufaananako nnyo ne Barbell Bent Over Wide Grip Rows, Ennyiriri za Cable ezitudde zitunuulira ebinywa ebiri mu mugongo naddala latissimus dorsi ne rhomboids, okulongoosa amaanyi go ag’okusika n’okutebenkeza ebinywa.

Ebifaananyi ez'okusobola okutandika Barbell Yafukamidde Ku Lunyiriri Lw'okukwata Engazi

  • Dduyiro w’omugongo gwa Barbell
  • Wide Grip Row Okukola dduyiro
  • Okutendekebwa mu Bent Over Row
  • Okutendekebwa kw'amaanyi g'omugongo
  • Barbell Row ku binywa by'omugongo
  • Wide Grip Omugongo Workout
  • Barbell Bent Over Obukodyo bw'okufukamira ku nnyiriri
  • Dduyiro w'okuzimba omugongo ne Barbell
  • Olunyiriri lwa Barbell olwa Wide Grip
  • Okutendekebwa mu Fitness Bent Over Row