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Bent Over Olunyiriri

Empaawo y'ensomero

Omusangwa w'ekifoOsende y’okufuna ky’ogulemu mu mulundi.
EkitunduEkicwata ttoowaAbantu bonna abasula nyo.
Ekinaku eky'olwayoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Ekinaku eky'ennaBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Bent Over Olunyiriri

Bent Over Row dduyiro azimba amaanyi okusinga ng’atunuulira ebinywa by’omugongo omuli latissimus dorsi, rhomboids ne trapezius, naye era akwata ku biceps n’ebibegabega. Workout eno esaanira abaagalana ba fitness ku mitendera gyonna, okuva ku batandisi okutuuka ku ba waggulu, kuba esobola okutereezebwa okusinziira ku maanyi g’omuntu kinnoomu ne fitness. Abantu ssekinnoomu bayinza okwagala okuyingiza Bent Over Row mu nkola yaabwe okutumbula amaanyi g’omubiri ogwa waggulu, okutumbula obuyambi bw’okuyimirira, n’okuyamba mu ntambula z’emirimu eza buli lunaku.

Okukola : Okukola Okufaayo Bent Over Olunyiriri

  • Fukamira mu maaso mu kiwato kyo ekifuba kibeere nga kyesigamye mu maaso ku bigere byo, omugongo gwo gukuume nga gugoloddwa kumpi gubeere nga gukwatagana ne wansi.
  • Kwata dumbbells nga ziwaniridde butereevu mu maaso go, ng’emikono gyo gigoloddwa mu bujjuvu.
  • Nga enkokola zo ziri kumpi n’omubiri gwo, ssika dumbbells waggulu ng’oyolekera ekifuba kyo, ng’osika ebibegabega byo wamu waggulu ku ntambula.
  • Wansizza mpola obuzito okudda mu kifo we watandikira, ng’okuuma obuyinza mu ntambula yonna, era oddemu okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Bent Over Olunyiriri

  • **Weewale Okunyigiriza Obulago:** Ensobi abantu gyebakola kwe kunyigiriza ensingo nga batunula waggulu nga bakola dduyiro. Mu kifo ky’ekyo, ensingo yo gikuume mu mbeera ya neutral ng’otunuulira wansi wansi. Kino kiyinza okuyamba okuziyiza okunyigirizibwa okuteetaagisa n’obuvune obuyinza okubaawo.
  • **Toyanguwa kutambula:** Ensobi endala etera okukolebwa kwe kufubutuka mu dduyiro, ekiyinza okuvaako okukola ffoomu etali ntuufu n’okukwatagana kw’ebinywa obutakola bulungi. Kikulu okukola dduyiro mpola era ng’ofuga, ng’essira olitadde ku kukonziba kw’ebinywa n’okuwummulamu

Bent Over Olunyiriri Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Bent Over Olunyiriri?

Yee, abatandisi mazima ddala basobola okukola dduyiro wa Bent Over Row. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Era kya mugaso okuba n’omutendesi oba omuntu ssekinnoomu alina obumanyirivu akulungamya mu dduyiro mu kusooka okukakasa nti okikola bulungi. Nga bwe kiri ku dduyiro yenna, kikulu okwongera ku buzito mpolampola ng’amaanyi n’obukodyo bigenda bitereera.

Wagamba atya akawu emirundi Bent Over Olunyiriri?

  • Inverted Row: Ono dduyiro w’obuzito bw’omubiri mw’osika okutuuka ku bbaala, ng’essira olitadde ku binywa bye bimu naye mu ngeri ey’enjawulo katono.
  • Pendlay Row: Enkyukakyuka eno yatuumiddwa erinnya ly’omutendesi w’okusitula obuzito Glenn Pendlay, era erimu okusitula ebbaati okuva ku kifo ekifudde ku ttaka, okukola ebinywa byo mu ngeri ey’enjawulo katono.
  • Seated Cable Row: Enkyukakyuka eno ekozesa ekyuma kya cable, ekikusobozesa okutereeza obuzito mu ngeri ennyangu n’okussa essira ku ffoomu yo.
  • T-Bar Row: Enkyukakyuka eno erimu okukozesa ekyuma eky’enjawulo ekya T-bar, ekikusobozesa okusitula obuzito obuzito n’okutunuulira omugongo gwo ogwa waggulu ne lats mu ngeri ennungi.

Waakulu obulimba ebyamarga Bent Over Olunyiriri?

  • Pull-ups era zijjuliza Bent Over Rows nga zombi zikwatagana n’ebinywa byo ebya latissimus dorsi (lats), rhomboids, ne trapezius, ne bitumbula omubiri ogwa waggulu ogw’amaanyi era ogutegeerekese.
  • Seated Cable Rows ye dduyiro omulala akwatagana ne Bent Over Rows, kuba zombi zissa essira ku kunyweza omugongo ogwa wakati, biceps, ne lats, ekiyamba okulongoosa enyimirira yo n’engeri gy’ovugiramu.

Ebifaananyi ez'okusobola okutandika Bent Over Olunyiriri

  • Dumbbell Afukamidde Ku Lunyiriri
  • Dduyiro Anyweza Omugongo
  • Dumbbell Back Workouts Okukola dduyiro w'omugongo
  • Enkola ya Bent Over Row
  • Engeri y'okukolamu Bent Over Row
  • Dduyiro wa Dumbbell ku Mugongo
  • Dduyiro w'okuzimba ebinywa by'omugongo
  • Bent Over Ffoomu y’Olunyiriri
  • Okutendekebwa mu buzito bw'omugongo
  • Amagezi ku Dduyiro w'Olunyiriri lwa Dumbbell