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Bench Okutudde Press

Empaawo y'ensomero

Omusangwa w'ekifoEndokubiri.
EkitunduEkicwata ttoowaAbantu bonna abasula nyo.
Ekinaku eky'olwayoDeltoid Anterior
Ekinaku eky'ennaDeltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Bench Okutudde Press

Dduyiro wa Bench Seated Press dduyiro azimba amaanyi ng’okusinga atunuulira ebibegabega, ate ng’akwata n’ebinywa by’omubiri ebiyitibwa triceps n’eby’okungulu mu kifuba. Esaanira abatandisi n’abawagizi ba fitness ey’omulembe kuba esobola bulungi okutereezebwa okutuukagana n’amaanyi g’omuntu kinnoomu. Abantu bandyagadde okussa dduyiro ono mu nkola yaabwe okutumbula amaanyi g’omubiri ogwa waggulu, okutumbula okutebenkera kw’ebibegabega n’okutumbula enyimirira ennungi.

Okukola : Okukola Okufaayo Bench Okutudde Press

  • Kwata dumbbell mu buli mukono ku ddaala ly’ebibegabega, ng’engalo zo zitunudde mu maaso ate ng’enkokola zifukamidde mu ngeri ya diguli 90.
  • Fuuwa omukka nga bw’onyiga dumbbells waggulu okutuusa ng’emikono gyo giwanvuye mu bujjuvu, naye kakasa nti tosiba nkokola zo.
  • Kwata ekifo kino okumala akasekondi, olwo wansi mpola mpola dumbbells okudda mu kifo we yatandikira ng’ossa.
  • Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, kakasa nti omugongo gwo gukuuma nga guwanvuye ku katebe mu dduyiro yenna.

Enfatuko Okukola Bench Okutudde Press

  • **Correct Grip:** Bw’oba ​​okwata ebbaala, emikono gyo girina okuba nga gigazi katono okusinga nga gyawukana okutuuka ku bugazi bw’ebibegabega. Kakasa nti engalo zo zitunudde mu maaso. Okukwata obubi kiyinza okuvaako engalo okunyigirizibwa oba okulumwa.
  • **Entambula efugirwa:** Entambula mu Bench Seated Press erina okuba nga efugibwa era nga tekyukakyuka. Weewale okusikaasikanya oba okukozesa momentum okusitula obuzito. Wabula essira lisse ku kukwata ebinywa by’ekibegabega kyo n’eby’omugongo ogwa waggulu okusobola okunyiga obuzito.
  • **Weewale Okugaziya ennyo:** Ensobi emu etera okukolebwa kwe kugaziya ennyo waggulu ku lifuti. Kino kiyinza okuteeka akazito akateetaagisa ku bibegabega byo. Mu kifo ky’ekyo, yimirira ng’emikono gyo teginnagololwa mu bujjuvu

Bench Okutudde Press Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Bench Okutudde Press?

Yee, abatandisi mazima ddala basobola okukola dduyiro wa Bench Seated Press. Wabula kikulu okutandika n’obuzito obunyuma era obusobola okuddukanyizibwa, ng’essira olitadde ku kutuukiriza ffoomu n’obukodyo nga tonnayongera ku buzito. Era kirungi okubeera n’omulabi oba omutendesi abeerawo olw’obukuumi naddala ng’otandise.

Wagamba atya akawu emirundi Bench Okutudde Press?

  • Decline Bench Press: Enkyukakyuka eno ekolebwa ku ntebe eteekeddwa ku decline, ng’essira lisinga kulissa ku kitundu ekya wansi eky’ebinywa by’ekifuba.
  • Close-Grip Bench Press: Mu nkyukakyuka eno, emikono giteekebwa okumpi ku bbaala, ekikyusa essira erisinga okudda ku triceps n’ebinywa by’ekifuba eby’omunda.
  • Dumbbell Bench Press: Enkyukakyuka eno ekolebwa nga tukozesa dumbbells mu kifo kya barbell, ekisobozesa okutambula okunene era nga kyetaagisa ebinywa ebinyweza okukola okusitula.
  • Reverse-Grip Bench Press: Enkyukakyuka eno erimu okukwata ebbaala n’ekintu ekikwata wansi, ekitunuulira ekifuba ekya waggulu n’emikono egy’omu maaso okusinga ku bench press ey’ekinnansi.

Waakulu obulimba ebyamarga Bench Okutudde Press?

  • Push-ups ye dduyiro omulala ow’omugaso akwatagana ne Bench Seated Press kuba tezikwata ku kifuba kyo kyokka, wabula n’ebibegabega byo n’ebitundu ebiyitibwa triceps, ebinywa eby’okubiri ebikozesebwa mu press, bwe kityo n’eyongera amaanyi g’omubiri gwo ogwa waggulu okutwalira awamu.
  • Tricep Dips nnungi nnyo mu nkola yo ey’okukola dduyiro wamu ne Bench Seated Press kubanga essira balitadde ku triceps, ekibinja ky’ebinywa ebikulu ekikozesebwa mu press, ekiyamba okutumbula amaanyi go ag’okunyiga n’okutebenkera.

Ebifaananyi ez'okusobola okutandika Bench Okutudde Press

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  • Okunyiga Ebibegabega ku Bench
  • Dduyiro wa Dumbbell ku bibegabega
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  • Bench Press ku binywa by'ebibegabega
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