Lever Etudde Lunyiriri

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Kakok yapapa obuzi obaakubambezzamu.
• Ekinaku eky'olwayo: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
• Ekinaku eky'enna: Brachialis, Brachioradialis, Deltoid Posterior

Okuva mu Lever Etudde Lunyiriri

Lever Seated Row dduyiro azimba amaanyi ng’okusinga atunuulira ebinywa mu mugongo, ebibegabega n’emikono, n’akuwa dduyiro ow’omubiri ogwa waggulu mu bujjuvu. Esaanira abatandisi n’abawagizi ba fitness ey’omulembe olw’obuziyiza bwayo obutereezebwa. Dduyiro ono wa mugaso nnyo eri abantu ssekinnoomu abanoonya okulongoosa enyimirira yaabwe, okutumbula amaanyi g’omubiri ogwa waggulu, n’okutumbula okunnyonnyola ebinywa, ekigifuula ekitundu ekikulu mu nkola yonna ey’okubeera omulamu obulungi.

Okukola : Okukola Okufaayo Lever Etudde Lunyiriri

• Kwata emikono n’enkwata ennywevu, ng’emikono gyo gikuume nga gyawukana okutuuka ku bibegabega ate ng’engalo zo zitunudde.
• Ng’okuuma omugongo nga gugoloddwa ate ng’ekifuba kisituddwa, ssika emikono ng’oyolekera olubuto lwo, ng’osika ebibegabega byo wamu ku nkomerero y’entambula.
• Yimirirako akaseera ku ntikko y’okukonziba, olwo oddeyo mpola mpola emikono gidde mu kifo we gyatandikira, ng’okakasa nti emikono gyo giwanvuye mu bujjuvu naye nga tegisibye ku nkokola.
• Ddamu ekiteeso kino okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma ffoomu entuufu mu dduyiro yenna.

Enfatuko Okukola Lever Etudde Lunyiriri

• Enyimirira Entuufu: Kuuma omugongo omugolokofu mu dduyiro yenna. Weewale okwetooloola ebibegabega oba okwesigamira emabega ng’osika emikono gy’oli, kuba kino kiyinza okukuteeka akazito akasukkiridde ku mugongo n’okukendeeza ku bulung’amu bwa dduyiro. Ekifuba kyo kirina okunyiga bulungi ku paadi ekiseera kyonna.
• Entambula efugirwa: Weewale okukozesa momentum okusika emikono gy’olina. Mu kifo ky’ekyo, kozesa ebinywa by’omugongo, ebibegabega n’omukono okufuga entambula. Sika emikono ng’oyolekera olubuto lwo, yimirirako katono okusika ebibegabega byo wamu, olwo osumulule mpola emikono gidde mu kifo we gyatandikira.
• Weewale okugaziya ennyo: Togolola mikono gyo mu bujjuvu ng’odda mu kifo we watandikira. Kino kisobola...

Lever Etudde Lunyiriri Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Lever Etudde Lunyiriri?

Yee, abatandisi basobola okukola dduyiro wa Lever Seated Row. Wabula kikulu okutandika n’obuzito obutono okukakasa ffoomu entuufu n’okwewala obuvune. Era kya mugaso okubeera n’omutendesi oba omuntu alina obumanyirivu mu jjiimu okukebera foomu yo okukakasa nti dduyiro okola bulungi. Nga bwe kiri ku dduyiro yenna omupya, abatandisi balina okutandika mpola era mpolampola okwongera ku buzito n’okuddiŋŋana ng’amaanyi gaabwe n’okugumiikiriza bitereera.

Wagamba atya akawu emirundi Lever Etudde Lunyiriri?

• One-Arm Dumbbell Row erimu okukozesa entebe okuwanirira, ate ng’ovugira dumbbell emu, ng’okola oludda olumu olw’omubiri gwo omulundi gumu.
• Dduyiro wa Inverted Row ye dduyiro w’obuzito bw’omubiri mw’oteeka wansi w’ebbaala, ng’osika ekifuba kyo n’okituukako.
• T-Bar Row nkyukakyuka ekozesa ekyuma kya T-bar, ekikusobozesa okusitula obuzito obuzito ng’olina enkwata etaliimu.
• Cable Row y’engeri endala, gy’otuula ku siteegi ya cable n’osika ekintu ekikukwatako cable ng’oyolekera omubiri gwo.

Waakulu obulimba ebyamarga Lever Etudde Lunyiriri?

• Lat Pulldown etuukiriza Lever Seated Row ng’etunuulira ekibinja ky’ebinywa ebisookerwako kye kimu, latissimus dorsi, naye okuva mu nsonda ey’enjawulo, ekiyinza okuyamba okutumbula ennyonyola y’ebinywa n’amaanyi.
• Bent-Over Barbell Row ye dduyiro omulala ajjuliza Lever Seated Row, kuba era essira aliteeka ku binywa by’omugongo naddala ebya rhomboids ne trapezius, okulongoosa amaanyi g’omugongo okutwalira awamu n’enyimirira.