Jack Press
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Ensenyeze ez'okutandika:
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Okuva mu Jack Press
Jack Press ye dduyiro ow’amaanyi, ow’omubiri gwonna ng’agatta wamu ‘jumping jack’ ne ‘overhead press’, ng’atunuulira ebibinja by’ebinywa ebingi omuli amagulu, omusingi n’ebibegabega. Dduyiro ono asaanira abantu ab’emitendera gyonna egy’okubeera omulamu obulungi, ng’awa emigaso gy’emisuwa n’amaanyi. Okwenyigira mu Jack Press kiyinza okutumbula obugumiikiriza bwo, ebinywa byo, n’okukwatagana, ekigifuula okulonda okulungi eri abo abanoonya dduyiro ow’enjawulo mu bbanga ttono.
Okukola : Okukola Okufaayo Jack Press
- Dduyiro otandike ng’okola ‘quarter squat’, ng’osika ebisambi byo emabega n’okugoba amaviivi go katono, ng’omugongo gwo gugoloddwa.
- Bw’oyimirira okuva ku squat, ssika dumbbells butereevu waggulu ku mutwe gwo okutuusa emikono gyo lwe giwanvuye mu bujjuvu.
- Oluvannyuma lw’okugolola emikono gyo mu bujjuvu, zzaayo dumbbells wansi ku buwanvu bw’ebibegabega ate mu kiseera kye kimu odda mu mbeera ya quarter squat.
- Ddamu emitendera gino okumala omuwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti okuuma ennyimba ezitakyukakyuka n’entambula ezifugibwa mu dduyiro yenna.
Enfatuko Okukola Jack Press
- Engage Your Core: Jjukira okuyingiza ebinywa byo ebikulu mu dduyiro yenna. Kino tekikoma ku kukuuma bbalansi n’obutebenkevu, naye era kiyamba okunyweza omusingi gwo. Ensobi etera okukolebwa kwe kwesigama ennyo ku ntambula y’emikono n’amagulu, nga weerabira okuyingiza omusingi. Kino kiyinza okuvaako okunyigirizibwa mu bulago oba mu mugongo.
- Entambula Efugirwa: Weewale okufubutuka mu ntambula. Buli ntambula erina okufugibwa era nga egenderere. Kino tekikoma ku kuyamba
Jack Press Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Jack Press?
Yee, abatandisi mazima ddala basobola okukola dduyiro wa Jack Press. Wabula kikulu nnyo okulaba nga ffoomu n’obukodyo obutuufu okwewala obuvune. Jack Press dduyiro wa mubiri gwonna ng’agatta jack y’okubuuka n’okunyiga ebibegabega. Y’engeri ennungi ey’okugatta okutendekebwa kwa cardio n’amaanyi. Abatandisi balina okutandika n’obuzito obutono okusobola okumanyiira entambula, n’okwongera ku buzito mpolampola ng’amaanyi n’okugumiikiriza bigenda bitereera. Bulijjo kirungi omutendesi w’omuntu oba omukugu mu by’okukola ffiiti okusooka okulaga dduyiro okukakasa nti okikola bulungi.
Wagamba atya akawu emirundi Jack Press?
- Decline Jack Press y’engeri endala ekolebwa ku ntebe ekendeera, ng’eggumiza ebinywa by’ekifuba ebya wansi.
- Dumbbell Jack Press nkyukakyuka nga mu kifo kya barbell, okozesa dumbbells, ekisobozesa okutambula okunene n’okutambula kw’omukono ssekinnoomu.
- Close-Grip Jack Press essira erisinga kulissa ku triceps, nga bw’okwata barbell okumpi okusinga obugazi bw’ebibegabega.
- Single-Arm Jack Press nkyukakyuka ya ludda lumu mw’okola dduyiro omukono gumu ku gumu, okulongoosa obutakwatagana mu binywa n’okutumbula okutebenkera kw’omusingi.
Waakulu obulimba ebyamarga Jack Press?
- Overhead Presses nazo zijjuliza Jack Presses kuba zombi zitunuulira omubiri ogwa waggulu naddala ebibegabega ne triceps, okutumbula ebinywa okugumiikiriza n’amaanyi.
- Squats ye dduyiro omulala akwatagana ne Jack Presses, kuba zombi zikola omubiri ogwa wansi n’omusingi, okulongoosa amaanyi g’ebinywa okutwalira awamu, bbalansi n’okukyukakyuka.
Ebifaananyi ez'okusobola okutandika Jack Press
- Eddagala Ball Jack Press
- Dduyiro w'omutima n'omupiira gw'eddagala
- Jack Press Okukola Workout
- Enkola ya Fitness Jack Press
- Eddagala Ball Cardio Okutendekebwa
- Jack Press Dduyiro wa Cardio
- Workout y'omubiri gwonna n'omupiira gw'eddagala
- Dduyiro w'emisuwa n'emisuwa Jack Press
- Dduyiro w'omupiira gw'eddagala ku bulamu bw'omutima
- Workout ya Cardio ey'omulembe ne Jack Press