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Ekitongole ky’amawulire ekya Barbell Bench

Empaawo y'ensomero

Omusangwa w'ekifoEbinyumu
EkitunduOmasengezi
Ekinaku eky'olwayoPectoralis Major Sternal Head
Ekinaku eky'ennaDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Okuva mu Ekitongole ky’amawulire ekya Barbell Bench

Dduyiro wa Barbell Bench Press mutendesi w’amaanyi ng’okusinga atunuulira ebinywa by’ekifuba, ate ng’akwata n’ebibegabega n’ebitundu ebisatu. Esaanira omuntu yenna ayagala okutumbula amaanyi g’omubiri ogwa waggulu, okuva ku batandisi okutuuka ku basitula obuzito ab’omulembe. Nga bayingiza dduyiro ono mu nkola yaabwe, abantu ssekinnoomu basobola okutumbula obugumiikiriza bw’ebinywa byabwe, okutumbula obuzito bw’omubiri ogwa waggulu, n’okutuuka n’okulongoosa obulamu bw’amagumba.

Okukola : Okukola Okufaayo Ekitongole ky’amawulire ekya Barbell Bench

  • Kwata ebbaati ng’emikono gyo gigazi katono okusinga obugazi bw’ebibegabega, ng’engalo zitunudde mu bigere byo.
  • Situla barbell okuva ku rack ogikwate butereevu ku kifuba kyo ng’emikono gyo gigoloddwa mu bujjuvu.
  • Wansi mpola mpola ebbaati okutuuka mu kifuba kyo, ng’enkokola zo zikuume mu nkoona ya diguli 90 ng’okikola.
  • Sindika ebbaati eddeyo waggulu okutuuka mu kifo w’otandikidde, ng’ogololera emikono gyo mu bujjuvu naye nga tosiba nkokola zo. Kino kimaliriza okuddiŋŋana okumu.

Enfatuko Okukola Ekitongole ky’amawulire ekya Barbell Bench

  • Fuga Ebbaala: Weewale okusuula ebbaala amangu n’okugibuuka okuva mu kifuba. Kino tekikoma ku kwongera bulabe bwa buvune wabula era kikendeeza ku bulungibwansi bwa dduyiro. Wansi ebbaala mu ngeri efugibwa, yimirirako katono, n’oluvannyuma ogizzeeyo waggulu. Kino kikakasa nti ebinywa byo bye bikola omulimu, so si momentum.
  • Weewale okugaziya ennyo: Ensobi etera okukolebwa kwe kusiba ebikoona waggulu ku lifuti ekiyinza okussa akazito akateetaagisa ku binywa. Wabula, yimirirako katono okutuuka ku kugaziya mu bujjuvu okukuuma okusika omuguwa ku binywa byo

Ekitongole ky’amawulire ekya Barbell Bench Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Ekitongole ky’amawulire ekya Barbell Bench?

Yee, abatandisi basobola okukola dduyiro wa Barbell Bench Press, naye kikulu okutandika n’obuzito obusobola okuddukanyizibwa n’okuyiga ffoomu entuufu okwewala obuvune. Kitera kirungi okutandika n’omutendesi w’omuntu oba omuntu alina obumanyirivu mu kugenda mu jjiimu okukakasa nti obukodyo obutuufu. Amaanyi n’obwesige bwe bigenda byeyongera, obuzito busobola okweyongera mpolampola.

Wagamba atya akawu emirundi Ekitongole ky’amawulire ekya Barbell Bench?

  • Decline Barbell Bench Press: Enkyukakyuka eno essira erisinga kulissa ku binywa by’ekifuba ebya wansi era nga erimu entebe eteekeddwa ku kukendeera.
  • Close-Grip Barbell Bench Press: Enkyukakyuka eno etunuulidde ebitundu ebisatu n’ebinywa by’ekifuba eby’omunda, era yeetaaga okukwata ennyo ku barbell.
  • Wide-Grip Barbell Bench Press: Enkyukakyuka eno essa essira ku kitundu eky’ebweru eky’ebinywa by’ekifuba era yeetaaga okukwata ennyo ku barbell.
  • Reverse-Grip Barbell Bench Press: Enkyukakyuka eno etunuulidde ekifuba n’ebitundu ebisatu kyokka nga kizingiramu okukwata barbell ng’okwata wansi w’omukono.

Waakulu obulimba ebyamarga Ekitongole ky’amawulire ekya Barbell Bench?

  • Push-ups ye dduyiro omulala omulungi ennyo ajjuliza Barbell Bench Press kubanga tekwata binywa bya kifuba byokka, wabula n’ebinywa ebisatu n’ebibegabega, okunyweza ebibinja by’ebinywa bye bimu ebikozesebwa mu bench press mu ngeri ekola.
  • Tricep Dips za mugaso mu kujjuliza Barbell Bench Press kuba essira zisinga kulissa ku triceps ne deltoids, ebinywa eby’okubiri ebikozesebwa mu bench press, bwe kityo n’oyongera amaanyi g’okunyiga okutwalira awamu n’okutebenkera.

Ebifaananyi ez'okusobola okutandika Ekitongole ky’amawulire ekya Barbell Bench

  • Workout mu kifuba nga okozesa barbell
  • Dduyiro w’okunyiga ku ntebe ya Barbell
  • Ekifuba ekizimba bench press
  • Dduyiro w’ekifuba ng’otendekebwa amaanyi
  • Workout ya Barbell ku kifuba
  • Dduyiro wa barbell mu mubiri ogwa waggulu
  • Gym workout ku bench press
  • Enkola ya Barbell okunyiga ekifuba
  • Dduyiro w’ekifuba ng’asitula obuzito
  • Ebinywa ebizimba bench press.