Dumbbell Ennyonyi y’emabega

• Omusangwa w'ekifo: Endokubiri.
• Ekitundu: Ekicwata ttoowaAbantu bonna abasula nyo.
• Ekinaku eky'olwayo: Deltoid Posterior
• Ekinaku eky'enna: Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Okuva mu Dumbbell Ennyonyi y’emabega

Dumbbell Rear Fly dduyiro azimba amaanyi ng’atunuulira n’okutumbula ebinywa mu mugongo ogwa waggulu, ebibegabega n’emikono, ekigifuula ey’omugaso ennyo eri abantu ssekinnoomu abaagala okulongoosa amaanyi g’omubiri gwabwe ogwa waggulu n’engeri gye bayimiriramu. Dduyiro ono asaanira nnyo bannabyamizannyo, abazimba omubiri n’abo abaagala okutonnya emibiri gyabwe egya waggulu. Nga bayingiza Dumbbell Rear Fly mu nkola yaabwe ey’okukola dduyiro, abantu ssekinnoomu basobola okutumbula omutindo gw’omubiri gwabwe, okutuuka ku mubiri ogubumba, n’okukendeeza ku bulabe bw’obutakwatagana mu binywa n’obuvune.

Okukola : Okukola Okufaayo Dumbbell Ennyonyi y’emabega

• Weesigamye mu maaso ku bisambi byo okutuusa ng’omubiri gwo kumpi gukwatagana ne wansi, ng’omugongo gwo gugoloddwa ate ng’omusingi gwo gukwatagana.
• Golola emikono gyo wansi w’ekifuba kyo, ng’okuuma ng’ofukamidde katono mu bikoona byo ate nga ne dumbbells zikwatagana.
• Situla obuzito mpola okutuuka ku mabbali, ng’okuuma ebikoona byo nga bifukamidde katono, okutuusa ng’emikono gyo gikwatagana ne wansi.
• Wansi ku dumbbells okudda mu kifo we batandikira mu ngeri efugibwa okumaliriza okuddiŋŋana omulundi gumu ogwa dduyiro.

Enfatuko Okukola Dumbbell Ennyonyi y’emabega

• **Controlled Movement:** Weewale ensobi eya bulijjo ey'okukozesa momentum okusitula obuzito. Mu kifo ky’ekyo, essira lisse ku ntambula ezigenda mpola era ezifugibwa. Situla dumbbells ku mabbali go okutuusa nga zikwatagana n’ebibegabega byo, olwo oziteeke wansi. Kino kijja kuyamba okukwata obulungi ebinywa n’okuziyiza obuvune.
• **Okulonda obuzito obutuufu:** Tokozesa buzito buzito nnyo. Eno nsobi ya bulijjo eyinza okuvaako ffoomu etali ntuufu n’okufuna obuvune. Bw’oba ​​tosobola kukola dduyiro nga olina ffoomu entuufu, olwo obuzito buba buzito nnyo. Tandika n’obuzito obutono ogende mpolampola ng’amaanyi go geeyongera.
• **Enfo y'enkokola:** Kuuma a

Dumbbell Ennyonyi y’emabega Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Dumbbell Ennyonyi y’emabega?

Yee, abatandisi basobola okukola dduyiro wa Dumbbell Rear Fly. Wabula kikulu okutandika n’obuzito obutono n’okussa essira ku ffoomu okwewala obuvune. Era kya mugaso okuba n’omutendesi oba omuntu alina obumanyirivu okuwa obulagirizi okukakasa nti dduyiro akolebwa mu butuufu. Dduyiro ono atunuulidde ebitundu by’omubiri ebiyitibwa deltoids eby’emabega, ekitundu ku binywa by’ebibegabega, era ngeri nnungi ey’okuzimba amaanyi g’omubiri ogwa waggulu.

Wagamba atya akawu emirundi Dumbbell Ennyonyi y’emabega?

• Enkyukakyuka ya Seated Dumbbell Rear Fly yeetaaga okutuula ku katebe ng’ekifuba kikutte ku maviivi, ng’essira osinga kulissa ku mitego egy’omu makkati n’egya wansi.
• Enkyukakyuka ya One-Arm Dumbbell Rear Fly ekusobozesa okussa essira ku buli ludda lw’omugongo gwo kinnoomu, okutumbula enkula y’ebinywa mu ngeri ey’enjawulo.
• Enkyukakyuka ya Bent Over Dumbbell Rear Fly erimu okufukamira mu kiwato ng’oyimiridde, ekikwata ennyo ebinywa byo eby’omusingi n’eby’omugongo ogwa wansi.
• Enkyukakyuka ya Lying Face Down Dumbbell Rear Fly yeetaaga okugalamira ng’otunudde wansi ku katebe, ekiyinza okuyamba okwawula ebinywa by’emabega n’ebinywa by’omugongo ogwa waggulu.

Waakulu obulimba ebyamarga Dumbbell Ennyonyi y’emabega?

• Bent Over Rows: Dduyiro ono akwatagana bulungi ne Dumbbell Rear Fly kuba era atunuulira ebinywa by’omugongo naddala ebya lats ne rhomboids, bw’atyo n’ayongera amaanyi n’okunnyonnyola ebinywa byo eby’omugongo.
• Shoulder Press: Dduyiro ono atuukiriza Dumbbell Rear Fly ng’atunuulira ebinywa bya deltoids ne upper trapezius, nabyo ebikwatibwako mu kiseera ky’okutambula kw’enseenene emabega, bwe kityo n’awaayo dduyiro ow’enjawulo eri omubiri ogwa waggulu n’okulongoosa okunyweza n’amaanyi g’ebibegabega okutwalira awamu.