Thumbnail for the video of exercise: Ekitongole ky’amawulire ekya Barbell Bench

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
AppStore IconGoogle Play Icon

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 ebisatu, okutumbula amaanyi g’omubiri ogwa waggulu n’okukula kw’ebinywa. Esaanira omuntu yenna okuva ku batandisi okutuuka ku basitula obuzito ab’omulembe, kuba esobola bulungi okutereezebwa okutuukagana n’omutindo gw’omubiri gw’omuntu kinnoomu. Abantu bandyagadde okukikola kubanga nkola ya ‘fundamental compound movement’ etakoma ku kwongera ku bulabika bwa mubiri wabula n’okutumbula omutindo gw’emizannyo okutwalira awamu.

Okukola : Okukola Okufaayo Ekitongole ky’amawulire ekya Barbell Bench

  • 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’okakasa nti ebikoona byo biri mu nkoona ya diguli 90.
  • Oluvannyuma lw’okuyimirirako akaseera katono, ssika ebbaati oddeyo mu kifo we yatandikira, ng’ogololera emikono gyo mu bujjuvu naye nga tosibye bikoona byo.
  • Ddamu enkola eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, olwo n’oddamu n’ossaako ebbaati n’obwegendereza.

Enfatuko Okukola Ekitongole ky’amawulire ekya Barbell Bench

  • Okuteeka emikono: Emikono gyo girina okuba nga gigazi katono okusinga nga gyawukana okutuuka ku bugazi bw’ebibegabega. Ensobi etera okukolebwa kwe kuteeka emikono okumpi ennyo oba okuva wala ennyo, ekiyinza okuvaako okunyigirizibwa oba okulumwa. Kwata bulungi ebbaala, ng’engalo zo zigoloddwa, so si kufukamira.
  • Okussa obulungi: Fuuwa ng’okka ebbaala n’ofulumya omukka ng’ogisika waggulu. Okukwata omukka kiyinza okuvaako puleesa okweyongera mu bwangu era si kya bulabe.
  • Entambula efugirwa: Weewale okusuula ebbaala amangu n’okugibuuka okuva mu kifuba. Eno nsobi ya bulijjo eyinza okuvaako omuntu okufuna obuvune. Wabula, wansi ebbaala okutuuka mu kifuba kyo wakati mu ngeri efugibwa mpola era oginyige oddeyo waggulu nga tosibye nkokola zo waggulu.

Ekitongole ky’amawulire ekya Barbell Bench Efuna Eby'ensi

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

Yee, abatandisi mazima ddala basobola okukola dduyiro wa Barbell Bench Press, naye balina okutandika n’obuzito obutono okukakasa nti bakozesa ffoomu entuufu n’okuziyiza obuvune. Era kya muganyulo eri abatandisi okuba n’omulabi oba omutendesi abaliwo okubalambika mu dduyiro. Kikulu okwongera ku buzito mpolampola ng’amaanyi n’obwesige byeyongera.

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

  • Decline Barbell Bench Press y’enkyukakyuka endala nga bench eteekebwa ku decline okusobola okussa essira ku binywa by’ekifuba ebya wansi.
  • Close-Grip Barbell Bench Press nkyukakyuka etunuulira ebitundu ebisatu n’ekifuba eky’omunda ng’eteeka emikono okumpi ku barbell.
  • Reverse-Grip Barbell Bench Press nkyukakyuka ya njawulo erimu okukwata barbell n’enkwata wansi okukola ekifuba ekya waggulu n’ebitundu ebisatu.
  • Wide-Grip Barbell Bench Press nkyukakyuka nga emikono giteekebwa nga gyawukana ku barbell, nga giggumiza ebitundu eby’ebweru eby’ekifuba.

Waakulu obulimba ebyamarga Ekitongole ky’amawulire ekya Barbell Bench?

  • Push-ups ye dduyiro omulala ow’omugaso ajjuliza Barbell Bench Press kubanga akola ebibinja by’ebinywa bye bimu - ekifuba, ebibegabega, n’ebitundu ebisatu - naye era bikwatagana n’omusingi n’omubiri ogwa wansi okusobola okutebenkera, okutumbula amaanyi g’omubiri okutwalira awamu.
  • Incline Dumbbell Press nayo eyamba nnyo Barbell Bench Press kuba etunuulira butereevu ekifuba ekya waggulu n’ebibegabega, okukakasa nti ebitundu byonna eby’ekifuba binywezebwa era ne bikula.

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

  • Barbell Okukola dduyiro w'ekifuba
  • Dduyiro wa Bench Press
  • Okutendekebwa mu maanyi mu kifuba
  • Enkola ya Barbell Bench Press
  • Dduyiro w’okuzimba ekifuba
  • Barbell Workout ku ba Pectorals
  • Dduyiro wa Gym ku Kifuba
  • Okutendekebwa mu binywa by'ekifuba
  • Bench Press ne Barbell
  • Dduyiro w’amaanyi g’omubiri ogwa waggulu