Ekitongole ky’amawulire ekya Barbell Bench
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Okuva mu Ekitongole ky’amawulire ekya Barbell Bench
Barbell Bench Press ye dduyiro wa classic strength training nga okusinga atunuulira kifuba, ebibegabega, ne triceps, ate nga era akwata n’omusingi n’omubiri ogwa wansi. Esaanira omuntu yenna ayagala okuzimba amaanyi g’omubiri ogwa waggulu, okuva ku batandisi okutuuka ku basitula obuzito ab’omulembe. Bw’oyingiza dduyiro ono mu nkola yo, osobola okwongera ku buzito bw’omubiri gwo ogwa waggulu, okulongoosa obulamu bw’amagumba, n’okutumbula omutindo gw’emizannyo.
Okukola : Okukola Okufaayo Ekitongole ky’amawulire ekya Barbell Bench
- Situla barbell okuva ku rack, ogiteeke butereevu waggulu w’ekifuba kyo ng’emikono gyo gigoloddwa mu bujjuvu.
- Wansi mpola mpola ebbaati okutuuka mu kifuba kyo mu ngeri efugibwa, ng’okakasa nti enkokola zo ziri mu nkoona ya diguli 90.
- Sindika ebbaati eddeyo waggulu okutuuka mu kifo w’otandikidde, ng’ogololera emikono gyo mu bujjuvu naye nga tosiba nkokola zo.
- Ddamu enkola eno ku muwendo gw’oyagala ogwa seti n’okuddiŋŋana, ng’okakasa nti okuuma ffoomu entuufu mu dduyiro yenna.
Enfatuko Okukola Ekitongole ky’amawulire ekya Barbell Bench
- Entambula efugirwa: Bulijjo kozesa entambula efugibwa ng’okola ekyuma ekinyiga ku ntebe. Wansi ebbaala mpola mpola oginyige waggulu mu ngeri efugibwa. Kino kijja kulaba ng’ebinywa byo, so si momentum, bye bikola omulimu. Ensobi eya bulijjo gy’olina okwewala: Weewale okusuula ebbaala amangu oba okugisika waggulu amangu. Kino kiyinza okuvaako...
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 abatandisi okutandika n’obuzito bwe basobola okuddukanya obulungi, essira balitadde ku ffoomu entuufu, n’okwongera ku buzito mpolampola ng’amaanyi gaabwe geeyongera. Era kirungi okubeera n’omulabi oba omutendesi ng’oliwo olw’obukuumi naddala ng’osoose okuyiga dduyiro ono.
Wagamba atya akawu emirundi Ekitongole ky’amawulire ekya Barbell Bench?
- Decline Barbell Bench Press: Enkyusa eno essira erisinga kulissa ku kitundu ekya wansi eky’ekifuba, ng’entebe eteekeddwa ku kukendeera.
- Close-Grip Barbell Bench Press: Enkyukakyuka eno etunuulira ebitundu ebisatu n’ebinywa by’ekifuba eby’omunda ng’ekwata barbell okumpi okusinga obugazi bw’ebibegabega nga byawukana.
- Wide-Grip Barbell Bench Press: Enkyukakyuka eno eggumiza ekitundu eky’ebweru eky’ekifuba ng’ekwata barbell nga ya njawulo okusinga obugazi bw’ekibegabega.
- Reverse-Grip Barbell Bench Press: Enkyusa eno etunuulira ekifuba ekya waggulu n’ebitundu ebisatu ng’ekwata barbell ng’engalo zitunudde gy’oli.
Waakulu obulimba ebyamarga Ekitongole ky’amawulire ekya Barbell Bench?
- Push-ups zisobola okujjuliza Barbell Bench Press kubanga zikwatagana n’ebibinja by’ebinywa bye bimu - pectorals ne triceps - naye era ziyingizaamu ebinywa by’omusingi n’ebibegabega, okutumbula amaanyi g’omubiri okutwalira awamu n’okutebenkera.
- Incline Dumbbell Press ye dduyiro omulala ow’omugaso akwatagana ne Barbell Bench Press kuba atunuulira ekitundu eky’okungulu eky’ebinywa by’ekifuba, okukakasa nti dduyiro w’ekifuba eyeetooloovu obulungi n’okuyamba mu kukulaakulanya amaanyi g’omubiri ogwa waggulu.
Ebifaananyi ez'okusobola okutandika Ekitongole ky’amawulire ekya Barbell Bench
- Barbell Okukola dduyiro w'ekifuba
- Dduyiro wa Bench Press
- Okuzimba ekifuba nga kiriko Barbell
- Okutendeka amaanyi Bench Press
- Enkola ya Barbell Bench Press
- Dduyiro wa Barbell mu mubiri ogwa waggulu
- Gym Okukola Workout mu kifuba
- Barbell Press ku Pecs
- Bench Press y'okusitula obuzito
- Okuzimba omubiri Dduyiro w'ekifuba