Incline reverse-grip diguli 30 nga onyiga bench press

• Omusangwa w'ekifo: Ebinyumu
• Ekitundu: Ekicwata ttoowaAbantu bonna abasula nyo.
• Ekinaku eky'olwayo: Pectoralis Major Clavicular Head
• Ekinaku eky'enna: Biceps Brachii, Deltoid Anterior, Pectoralis Major Sternal Head, Triceps Brachii

Okuva mu Incline reverse-grip diguli 30 nga onyiga bench press

Dduyiro wa Incline Reverse-Grip 30 Degrees Bench Press dduyiro azimba amaanyi ng’atunuulira ebinywa by’ekifuba ebya waggulu n’ebibegabega eby’omu maaso, ate ng’akwata n’ebinywa ebiyitibwa triceps. Dduyiro ono mulungi nnyo eri omuntu yenna ayagala okutumbula amaanyi g’omubiri ogwa waggulu naddala bannabyamizannyo n’abasitula obuzito. Kino bw’okiyingiza mu nkola yo kiyinza okutumbula okunnyonnyola ebinywa, okulongoosa enyimirira, n’okutumbula omutindo gw’emizannyo okutwalira awamu.

Okukola : Okukola Okufaayo Incline reverse-grip diguli 30 nga onyiga bench press

• Gaala wansi ku katebe ng’ebigere byo bisimbye bulungi ku ttaka era kwata ebbaati n’enkwata wansi (reverse) ng’emikono gyawukana okutuuka ku bibegabega.
• Situla mpola ebbaala okuva ku rack ogikwate butereevu ku kifuba kyo ng’emikono gyo gigoloddwa mu bujjuvu.
• Mpola mpola wansi ebbaala okutuuka mu kifuba kyo mu ngeri efugibwa, okukakasa nti enkokola zo ziri kumpi n’omubiri gwo ate nga teziyaka.
• Nywa ebbaala oddeyo mu kifo w’otandikidde waggulu w’ekifuba kyo, ng’ogololera emikono gyo mu bujjuvu naye nga tosiba nkokola zo. Ddamu enkola eno ku muwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Incline reverse-grip diguli 30 nga onyiga bench press

• Enkwata: Kwata ebbaala n’enkwata ey’emabega, engalo nga zitunudde gy’oli. Emikono gyo girina okuba nga gigazi katono okusinga nga gyawukana okutuuka ku bugazi bw’ebibegabega. Ensobi etera okukolebwa kwe kukwata ebbaala ngazi nnyo oba nga nfunda, ekiyinza okuvaako okulumwa engalo oba ku bibegabega.
• Entambula efugibwa: Wansi ebbaala mpola okutuuka mu kifuba kyo, ng’enkokola zo zikuume nga ziri kumpi n’omubiri gwo. Kino kijja kukwata bulungi ebinywa byo ebiyitibwa triceps n’ebinywa by’ekifuba. Weewale okusuula ebbaala amangu oba okugibuuka mu kifuba kuba kino kiyinza okukuviirako obuvune n’okukendeeza ku bulung’amu bwa dduyiro.
• Enkola y’okussa: Okussa obulungi kyetaagisa nnyo mu dduyiro yenna ow’okusitula obuzito. Fuuwa omukka nga bw’okka ebbaala n’...

Incline reverse-grip diguli 30 nga onyiga bench press Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Incline reverse-grip diguli 30 nga onyiga bench press?

Yee, abatandisi basobola okukola dduyiro wa incline reverse-grip 30 degrees bench press exercise, naye kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okuziyiza obuvune. Era kya mugaso okubeera n’omulabi oba omutendesi naddala eri abatandisi okukakasa nti dduyiro akolebwa bulungi. Nga bwe kiri ku dduyiro yenna omupya, kikulu nnyo okuyiga ffoomu n’obukodyo obutuufu nga tonnaba kwongerako buzito buzito.

Wagamba atya akawu emirundi Incline reverse-grip diguli 30 nga onyiga bench press?

• Decline Reverse-Grip Bench Press: Enkyusa eno ekolebwa ku decline bench, essira erisinga kulissa ku binywa by’ekifuba ebya wansi.
• Incline Reverse-Grip Dumbbell Press: Mu kifo ky’okukozesa barbell, enkyukakyuka eno ekozesa dumbbells, eziyinza okuyamba okulongoosa obutakwatagana mu binywa.
• Close-Grip Incline Bench Press: Enkyukakyuka eno ekozesa okukwata okumpi ku barbell, ekiyinza okutuuka ku triceps n’ekifuba ekya waggulu mu ngeri ennungi.
• Incline Reverse-Grip Smith Machine Press: Enkyusa eno ekolebwa ku kyuma kya Smith, ekiyinza okuwa obutebenkevu obusingawo n’okusobozesa okutambula okufugibwa ennyo.

Waakulu obulimba ebyamarga Incline reverse-grip diguli 30 nga onyiga bench press?

• Overhead Tricep Extension ye dduyiro omulala ekwatagana nayo kuba etunuulira ebinywa bya tricep, nga bino bye binywa eby’okubiri ebikozesebwa mu Incline reverse-grip bench press, bwe kityo ne kyongera amaanyi g’okusika okutwalira awamu n’okutebenkera.
• Dduyiro wa Barbell Bent Over Row ajjuliza Incline reverse-grip 30 degrees bench press ng’akola ebibinja by’ebinywa ebivuganya mu mugongo, okutumbula amaanyi g’omubiri ogwa waggulu agakwatagana n’okuyamba okukuuma enyimirira ennungi mu kiseera ky’okunyiga ku katebe.