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Ekitongole ky’amawulire ekya Barbell Bench

Empaawo y'ensomero

Omusangwa w'ekifoEbinyumu
EkitunduOmasengezi
Ekinaku eky'olwayoPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Ekinaku eky'ennaDeltoid Anterior, Triceps Brachii
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Ekitongole ky’amawulire ekya Barbell Bench

Barbell Bench Press ye dduyiro ow’edda mu kutendekebwa kw’amaanyi ng’okusinga atunuulira ekifuba, ebibegabega, n’ebitundu by’omubiri ebisatu, ekiyamba okutumbula amaanyi g’omubiri ogwa waggulu okutwalira awamu. Esaanira omuntu yenna okuva ku batandisi okutuuka ku basitula obuzito ab’omulembe, kuba esobola bulungi okutereezebwa okutuukagana n’emitendera gy’omubiri n’ebiruubirirwa by’omuntu kinnoomu. Abantu bayinza okwagala okuyingiza Barbell Bench Press mu nkola yaabwe olw’obulungi bwayo mu kuzimba ebinywa, okutumbula omutindo gw’emizannyo, n’okutumbula obulamu bw’amagumba.

Okukola : Okukola Okufaayo Ekitongole ky’amawulire ekya Barbell Bench

  • Situla ebbaala okuva ku rack (oba funa spotter akuyambe) ogikwate butereevu ku kifuba ng’emikono gyo gigoloddwa mu bujjuvu.
  • Fuuwa omukka era osse ebbaala mpola wansi okutuuka mu kifuba kyo, okakasa nti enkokola zo ziri mu nkoona ya diguli 90 ate ng’emikono gyo egy’omu maaso giyimiridde.
  • Yimirirako akaseera katono, olwo ofulume omukka onyige ebbaala okudda mu kifo we yatandikira, ng’okozesa ebinywa by’ekifuba kyo okuvuga entambula.
  • Ddamu ekikolwa kino okumala omuwendo gw’okuddiŋŋana gw’oyagala, olwo n’oddamu n’ossaako ebbaati oba omulabi wo akole.

Enfatuko Okukola Ekitongole ky’amawulire ekya Barbell Bench

  • **Grip**: Emikono gyo girina okuba nga gigazi katono okusinga nga gyawukana okutuuka ku bugazi bw’ebibegabega. Ebbaala erina okuwummulira ku musingi gw’engalo zo ng’engalo zo zigoloddwa. Ensobi etera okukolebwa kwe kukwata ebbaala mu ngalo ekiyinza okuvaako okulumwa engalo n’amaanyi amatono.
  • **Okussa wansi ebbaala**: Wanika ebbaala okutuuka mu kifuba kyo wakati mpola era ng’ofuga. Weewale okubuuka ebbaala okuva mu kifuba, kuba kino kiyinza okukuviirako obuvune ku bibegabega n’okukendeeza ku bulung’amu bwa dduyiro.
  • **Okunyiga Ebbaala**: Sika ebbaala oddeyo waggulu okutuusa ng’emikono gyo gigoloddwa. Kakasa nti okozesa ebinywa by’ekifuba okusika ebbaala, so si mikono gyo gyokka. Weewale okusiba...

Ekitongole ky’amawulire ekya Barbell Bench Efuna Eby'ensi

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

Yee, abatandisi basobola ddala okukola dduyiro wa Barbell Bench Press. Wabula kikulu okutandika n’obuzito obutono okussa essira ku ffoomu n’okutangira obuvune. Era kya mugaso okubeera n’omulabi oba omutendesi ng’osooka okuyiga dduyiro okukakasa obukodyo obutuufu. Nga bwe kiri ku dduyiro yenna, kikulu nnyo okwongera ku buzito mpolampola ng’amaanyi geeyongera.

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

  • Decline Barbell Bench Press erimu entebe ekendeera, eyamba okukola ku kitundu ekya wansi eky’ebinywa by’ekifuba.
  • Close-Grip Barbell Bench Press nkyukakyuka essa essira ku triceps n’ekifuba eky’omunda ng’eteeka emikono okumpi ku bbaala.
  • Reverse-Grip Barbell Bench Press ekolebwa nga okwata ebbaala ng’engalo zitunudde gy’oli, nga kino kitunuulidde ekifuba ekya waggulu n’ebitundu ebisatu.
  • Wide-Grip Barbell Bench Press nkyukakyuka ng’emikono giteekebwa nga gyawukana ku bbaala, nga giggumiza ekitundu eky’ebweru eky’ekifuba n’ebibegabega.

Waakulu obulimba ebyamarga Ekitongole ky’amawulire ekya Barbell Bench?

  • Dduyiro wa Push-up ye nkola endala ennungi ey’okujjuliza Barbell Bench Press kubanga ekozesa ebibinja by’ebinywa bye bimu (ekifuba, ebibegabega, n’ebitundu ebisatu) naye mu ngeri ey’enjawulo ey’okutambula, bwe kityo n’etumbula amaanyi g’emirimu n’okutebenkera.
  • Incline Bench Presses za mugaso okugatta ne Barbell Bench Press kuba zitunuulira ekitundu eky’okungulu eky’ebinywa by’ekifuba, okuwa dduyiro omujjuvu eri ekitundu ky’ekifuba n’okuyamba mu kukulaakulanya omubiri omulungi.

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

  • Workout mu kifuba nga okozesa barbell
  • Dduyiro w’okunyiga ku ntebe ya Barbell
  • Okutendekebwa mu maanyi mu kifuba
  • Dduyiro wa Barbell ku binywa by’ekifuba
  • Okuzimba ekifuba nga kuliko bench press
  • Obukodyo bwa Barbell obw’okunyiga ku katebe
  • Engeri y'okukolamu barbell bench press
  • Bench press ku binywa by’ekifuba
  • Okusitula obuzito ku kifuba
  • Workout y’omubiri ogwa waggulu nga okozesa barbell bench press