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

Ekitongole ky’amawulire ekya Dumbbell Bench

Empaawo y'ensomero

Omusangwa w'ekifoEbinyumu
EkitunduEkicwata ttoowaAbantu bonna abasula nyo.
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 Dumbbell Bench

Dumbbell Bench Press ye dduyiro ow’okutendeka amaanyi mu ngeri ez’enjawulo ng’okusinga atunuulira ekifuba, ate ng’akwata n’ebibegabega n’ebitundu ebisatu. Esaanira abatandisi n’abawagizi ba fitness ey’omulembe kuba esobola bulungi okukyusibwa okutuukagana n’amaanyi g’omuntu kinnoomu n’ebiruubirirwa. Abantu bayinza okulonda dduyiro ono kuba ayamba ebinywa okukula, alongoosa amaanyi g’omubiri ogwa waggulu, era akola dduyiro omulungi bw’ogeraageranya n’ekyuma ekikuba entebe (barbell bench press).

Okukola : Okukola Okufaayo Ekitongole ky’amawulire ekya Dumbbell Bench

  • Ddayo mpola mpola ku katebe, ng’oleeta dumbbells ku mabbali g’ekifuba kyo ng’enkokola zo ziri mu kkoona lya diguli 90.
  • Sindika dumbbells waggulu ng’okozesa ebinywa by’ekifuba kyo. Emikono gyo girina okuba nga giwanvuye mu bujjuvu waggulu wo, naye tosiba nkokola zo.
  • Wansi mpola mpola dumbbells zidde mu kifo we zaatandikira ku mabbali g’ekifuba kyo, ng’okuuma obuzito buli kiseera.
  • Ddamu entambula eno ku muwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma ffoomu entuufu mu dduyiro yenna.

Enfatuko Okukola Ekitongole ky’amawulire ekya Dumbbell Bench

  • **Correct Grip**: Kwata dumbbells ng’engalo zo zitunudde wala, ebweru w’obugazi bw’ebibegabega. Weewale okukwata dumbbells ennyo oba okusumulula ennyo kuba kino kiyinza okuleeta okunyigirizibwa okuteetaagisa oba okuvaako obuzito okukka.
  • **Controlled Movement**: Wansiza dumbbells mpola mpola era mu ngeri efugibwa okutuusa nga zikwatagana n’ekifuba kyo, olwo ozinyige okudda waggulu okutuuka mu kifo we watandikira. Weewale okusuula obuzito amangu oba okububuuka mu kifuba kuba kino kiyinza okukuviirako obuvune n’okukendeeza ku bulung’amu bwa dduyiro.
  • **Kuuma Enkokola ku Diguli 90**: Bw’oba ​​okka wansi ebikoola, enkokola zo zirina okuba mu nkoona ya diguli 90

Ekitongole ky’amawulire ekya Dumbbell Bench Efuna Eby'ensi

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

Yee, abatandisi basobola ddala okukola dduyiro wa Dumbbell Bench Press. Dduyiro munene nnyo mu kuzimba amaanyi mu kifuba. Wabula balina okutandika n’obuzito obutono okukakasa nti bakozesa ffoomu entuufu n’okutangira obuvune. Era kya muganyulo okubeera n’omutendesi oba omuntu alina obumanyirivu mu jjiimu ng’alabirira emirundi egisooka okukakasa nti dduyiro akolebwa bulungi.

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

  • Decline Dumbbell Bench Press: Nga oteeka entebe ku decline, enkyukakyuka eno essira erisinga kulissa ku binywa by’ekifuba ebya wansi.
  • Dumbbell Bench Press with Neutral Grip: Okukwata dumbbells ng’engalo zitunudde mu ndala, enkyukakyuka eno essa essira ku triceps n’ebibegabega.
  • Single Arm Dumbbell Bench Press: Dduyiro ono ow’oludda olumu akola oludda olumu olw’omubiri omulundi gumu, okulongoosa obutakwatagana mu binywa n’okutebenkera kw’omusingi.
  • Close Grip Dumbbell Bench Press: Nga okuuma dumbbells nga ziri kumpi mu ntambula yonna, enkyukakyuka eno etunuulira ebinywa by’omugongo ebisatu n’ebinywa eby’omunda mu kifuba.

Waakulu obulimba ebyamarga Ekitongole ky’amawulire ekya Dumbbell Bench?

  • Dduyiro wa Dumbbell Fly ajjuliza Dumbbell Bench Press kuba essira aliteeka ku binywa by’ekifuba okuva mu nsonda ey’enjawulo, okutumbula bbalansi y’ebinywa n’okukendeeza ku bulabe bw’okufuna obuvune.
  • Dduyiro wa Push-ups akwatagana ne Dumbbell Bench Press kubanga tatunuulidde binywa bya kifuba byokka wabula n’ebitundu ebisatu n’ebibegabega, n’akola dduyiro ow’omubiri ogwa waggulu mu bujjuvu.

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

  • "Okukola dduyiro w'ekifuba mu dumbbell."
  • Bench Press nga eriko Dumbbells
  • Dduyiro w'ekifuba nga okozesa Dumbbells
  • Obukodyo bw’okukuba ebifaananyi mu Dumbbell Bench
  • Okunyweza Ebinywa by’Ekifuba
  • Dumbbell Workout ku bifuba
  • Home Dumbbell Bench Ekitongole ky'amawulire
  • Dduyiro wa Gym ku Kifuba
  • Dumbbell Press ku Kifuba
  • Dduyiro wa Dumbbell mu mubiri ogwa waggulu".