Lever Back Okugaziya

• Omusangwa w'ekifo: Ebisenteza.
• Ekitundu: Kakok yapapa obuzi obaakubambezzamu.
• Ekinaku eky'olwayo: Erector Spinae

Okuva mu Lever Back Okugaziya

Lever Back Extension dduyiro wa maanyi ng’okusinga atunuulira ebinywa by’omugongo ogwa wansi, naye era ng’akwata n’ebinywa by’omugongo n’emisuwa gy’omugongo. Kisaanira abantu ssekinnoomu ku mitendera gyonna egy’okubeera omulamu obulungi naddala abo abanoonya okulongoosa amaanyi gaabwe ag’omusingi, enyimirira, n’obulamu bw’omugongo okutwalira awamu. Okussa dduyiro ono mu nkola yo kiyinza okuyamba mu kuziyiza obuvune mu mugongo, okutumbula omutindo gw’emizannyo, n’okulongoosa entambula z’emirimu mu bulamu obwa bulijjo.

Okukola : Okukola Okufaayo Lever Back Okugaziya

• Salako emikono gyo ku kifuba oba teeka emikono gyo emabega w’omutwe gwo, ng’okuuma omugongo nga gugolokofu ate ng’ensingo etaliimu ludda.
• Wansizza mpola omubiri gwo ogwa waggulu ng’oyolekera wansi ng’ofukamira mu kiwato nga bwe kisoboka, okukakasa nti okuuma omugongo nga gugoloddwa.
• Ng’okozesa ebinywa by’omugongo ogwa wansi, situla omubiri gwo ogwa waggulu gudde waggulu okutuusa ng’omubiri gwo guli mu layini engolokofu, weewale okuzimba kwonna okw’omugongo.
• Yimirirako waggulu okumala akasekondi, olwo wansi mpola mpola omubiri gwo oddeyo mu kifo we watandikira, ng’oddamu dduyiro okumala omuwendo gw’okuddamu gw’oyagala.

Enfatuko Okukola Lever Back Okugaziya

• Entambula ezifugibwa: Bw’oba ​​okola okugaziya, kakasa nti otambula mpola era efugirwa. Weewale ensobi y’okukozesa ‘momentum’ oba ‘jerking movements’ okusitula omubiri gwo. Kino kiyinza okuvaako ffoomu etali ntuufu n’okufuna obuvune.
• Range of Motion: Luubirira okutambula mu bujjuvu. Wansi omubiri gwo ogwa waggulu ng’oyolekera wansi nga bwe kisoboka, olwo oddeyo waggulu okutuusa ng’omubiri gwo gukwatagana n’amagulu go. Weewale ensobi eya bulijjo ey’obutagenda wala kimala mu buli ludda, ekiyinza okukomya obulungi bwa dduyiro.
• Kuuma Obulago Bwo Nga Butaliimu: Bw’oba ​​okola lever back extension, kikulu okukuuma ensingo yo mu mbeera ya neutral.

Lever Back Okugaziya Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Lever Back Okugaziya?

Yee, abatandisi basobola okukola dduyiro wa Lever Back Extension, naye kikulu okutandika n’obuzito obutono oba wadde obutazitowa n’akatono okukakasa ffoomu entuufu n’okuziyiza obuvune. Era kirungi okubeera n’omutendesi oba omuntu alina obumanyirivu mu jjiimu okulabirira emirundi egisooka okukakasa nti dduyiro akolebwa bulungi. Nga bwe kiri ku dduyiro yenna, kikulu okuwuliriza omubiri gwo n’obutasika nnyo mangu. Okwongera ku buzito mpolampola ng’amaanyi go n’okugumiikiriza bigenda bitereera.

Wagamba atya akawu emirundi Lever Back Okugaziya?

• Ekirala eky’okuddako ye dduyiro wa Supermans, akolebwa ng’ogalamira ku lubuto n’ositula emikono n’amagulu gombi omulundi gumu, n’okwata omugongo gwo ogwa wansi.
• Deadlift nayo nkyukakyuka ya Lever Back Extension, ng’essira liteekebwa ku kibinja ky’ebinywa kye kimu kyokka nga kizingiramu ebisingawo ku mubiri omuli amagulu n’omugongo ogwa waggulu.
• Dduyiro wa Good Morning y’engeri endala, gy’oyimirira butereevu ng’olina ebbaati ku bibegabega n’okufukamira mu kiwato, n’okuuma omugongo nga gugoloddwa.
• Ekisembayo, Seated Machine Back Extension nayo esobola okuba eky’okuddako, ng’otuula ku kyuma ng’olina weight pad ku mugongo gwo ogwa waggulu n’osika emabega, n’ogaziya omugongo gwo.

Waakulu obulimba ebyamarga Lever Back Okugaziya?

• Hyperextensions, era emanyiddwa nga back extensions, ye dduyiro omulala ajjuliza Lever Back Extensions, kuba era essira liteekebwa ku binywa by’omugongo ogwa wansi, naye yeetaaga era bwe kityo erongoosa bbalansi n’okutebenkera, ekiyinza okutumbula omulimu okutwalira awamu.
• Dduyiro wa Good Morning era ajjuliza Lever Back Extensions kuba atunuulira omugongo ogwa wansi, glutes, n’emisuwa gy’omugongo, okufaananako ne Lever Back Extensions, naye era essira aliteeka ku ntambula ya hip hinge, okutumbula okukyukakyuka n’okutambula mu kitundu kino.