Lever Bent ku Lunyiriri

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Omasengezi
• Ekinaku eky'olwayo: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Ekinaku eky'enna: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Okuva mu Lever Bent ku Lunyiriri

Lever Bent Over Row dduyiro azimba amaanyi ng’okusinga atunuulira ebinywa mu mugongo, ebibegabega n’emikono, okutumbula enyimirira ennungi n’okutumbula amaanyi g’omubiri okutwalira awamu. Workout eno nnungi nnyo eri abatandisi n’abaagalana abamanyi fitness kuba esobola bulungi okutereezebwa mu buzito n’obuzibu. Abantu ssekinnoomu bayinza okwagala okussa dduyiro ono mu nkola yaabwe okutumbula amaanyi g’omubiri ogwa waggulu, okutumbula okunnyonnyola ebinywa, n’okuwagira entambula ezikola mu bulamu obwa bulijjo.

Okukola : Okukola Okufaayo Lever Bent ku Lunyiriri

• Fukamira amaviivi go katono era oleete omubiri gwo mu maaso ng’ofukamira mu kiwato; sigala ng’ofukamidde okutuusa ng’omubiri gwo kumpi gukwatagana ne wansi. Kakasa nti omugongo gwo gugoloddwa.
• Kati, nga bw’okuuma omubiri nga guyimiridde, situla ebbaati ng’ogitunuulidde. Ebikoona bikuume kumpi n’omubiri gwo okukakasa nti okozesa ebinywa by’omugongo so si mikono gyo okusitula obuzito.
• Kwata okumala akaseera waggulu w’entambula, ng’osika ebinywa byo eby’omugongo, olwo wansi mpola mpola ebbaati okudda mu kifo we yatandikira.
• Ddamu entambula eno ku muwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma ffoomu entuufu mu kiseera kyonna.

Enfatuko Okukola Lever Bent ku Lunyiriri

• Entambula efugirwa: Weewale entambula eziwuuma. Ekikulu mu kuganyulwa ennyo mu dduyiro ono kwe kumukola mu ngeri efugibwa. Sika lever ng’oyolekera ekifuba kyo, ng’okuuma enkokola zo nga ziri kumpi n’omubiri gwo, era ogikka wansi mpola mpola. Kino kiyamba okulaba ng’ebinywa byo bibeera ku bunkenke okumala ebbanga eddene, ekivaamu ebirungi.
• Toyanguwa: Abantu bangi batera okufubutuka mu dduyiro ono, naye kino kiyinza okuvaako okukola ffoomu etali ntuufu era kiyinza okuvaako obuvune. Twala obudde bwo, essira lisse ku ntambula era kakasa nti ogikola bulungi.
• Weewale Okutikka Ebisukkiridde: Ensobi endala etera okukolebwa kwe kukozesa obuzito obuyitiridde. Kino kiyinza okuvaako okunyigirizibwa

Lever Bent ku Lunyiriri Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Lever Bent ku Lunyiriri?

Yee, abatandisi basobola okukola dduyiro wa Lever Bent over Row, naye kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okuziyiza obuvune. Era kya mugaso okuba n’omuntu amanyi, ng’omutendesi ow’obuntu, okulungamya okuyita mu ffoomu n’obukodyo obutuufu. Nga bwe kiri ku dduyiro yenna omupya, kikulu okwongera ku buzito mpolampola ng’amaanyi n’obukugu bigenda bitereera.

Wagamba atya akawu emirundi Lever Bent ku Lunyiriri?

• Lever Bent-Over Row with Underhand Grip: Bw’okozesa ekyuma ekikwata wansi, osobola okutunuulira ebinywa eby’enjawulo mu mugongo naddala ebya wansi.
• Lever Bent-Over Row with Wide Grip: Enkyukakyuka eno ekusobozesa okwongera okutunuulira ebinywa by’omugongo ogwa waggulu omuli rhomboids n’emitego egy’okungulu.
• Lever Bent-Over Row with Close Grip: Okukwata okumpi essira lisinga kulissa ku binywa by’omugongo ogwa wakati ne lats.
• Seated Lever Bent-Over Row: Enkyukakyuka eno ekolebwa ng’otudde, ekendeeza ku kunyigirizibwa ku mugongo ogwa wansi n’okussa essira ku binywa by’omugongo ogwa waggulu n’ogw’omu makkati.

Waakulu obulimba ebyamarga Lever Bent ku Lunyiriri?

• Pull-ups dduyiro munne nnyo ne Lever Bent over Row kuba zombi zikola omubiri ogwa waggulu naddala omugongo ne biceps, ekiyinza okuyamba mu kulongoosa amaanyi g’okukwata n’okugumira omubiri ogwa waggulu.
• Seated Cable Rows nazo zijjuliza Lever Bent over Row kuba zombi zissa essira ku binywa by’omugongo ogwa wakati, okunyweza enyimirira ennungi n’okutumbula amaanyi n’okunnyonnyola ebinywa by’omugongo.