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 ye dduyiro omulungi ow’okutendekebwa mu maanyi ng’atunuulira ebibinja by’ebinywa ebingi omuli omugongo, ebibegabega n’emikono. Esaanira abatandisi n’abawagizi ba fitness ey’omulembe kuba esobola bulungi okutereezebwa okutuukagana n’amaanyi g’omuntu kinnoomu. Abantu bayinza okusalawo okussa dduyiro ono mu nkola yaabwe ey’okukola dduyiro okutumbula amaanyi g’omubiri ogwa waggulu, okutumbula okunnyonnyola ebinywa, n’okutumbula enyimirira ennungi.

Okukola : Okukola Okufaayo Lever Etudde Lunyiriri

• Kwata emikono n’omukono ogukwata waggulu, okakasa nti emikono gyo giwanvuye mu bujjuvu ate ng’omugongo gwo gugoloddwa.
• Sika emikono gyoleke omubiri gwo ng’okuuma enkokola zo nga ziri kumpi n’ebbali zo, ng’essira oliteeka ku kusika ebibegabega byo wamu ku ntikko y’entambula.
• Kwata ekifo kino okumala sekondi emu oba bbiri okusobola okutumbula okukwatagana kw’ebinywa.
• Golola mpola emikono gyo okudda mu mbeera gy’otandikidde, kakasa nti omugongo gwo gugoloddwa era ng’okuuma obuyinza mu ntambula yonna.

Enfatuko Okukola Lever Etudde Lunyiriri

• **Correct Grip:** Kwata emikono n'enkwata etali ya neutral (engalo zitunudde mu ndala). Kakasa nti enkwata yo nnywevu naye nga tenywevu nnyo okwewala okunyigirizibwa mu ngalo n’emikono egy’omu maaso mu ngeri eteetaagisa.
• **Entambula efugirwa:** Bw’oba ​​okola olunyiriri lw’okutuula ku lever, weewale okufubutuka mu ntambula. Sika emikono ng’oyolekera omubiri gwo, sika ebibegabega byo wamu ku ntikko y’entambula n’oluvannyuma oddeyo mpola mu kifo we watandikira. Entambula eno empola era efugibwa ejja kuyamba okutumbula okukwatagana kw’ebinywa n’okuziyiza obuvune.
• **Weewale Okugaziya ennyo:** Ensobi emu etera okukolebwa kwe kugaziya ennyo ku nkomerero y'entambula. Bw’oba ​​osika emikono, weewale okugisika okuyita ku mubiri gwo. Okugaziya ennyo kiyinza okussa akazito akateetaagisa ku...

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 nti ffoomu entuufu n’okutangira obuvune. Era kya mugaso okuba n’omutendesi oba omuntu alina obumanyirivu ng’alondoola emisomo egisooka okukakasa nti dduyiro akolebwa bulungi. Nga bwe kiri ku dduyiro yenna, abatandisi balina okwongera ku buzito mpolampola nga bwe beeyagaza n’amaanyi.

Wagamba atya akawu emirundi Lever Etudde Lunyiriri?

• Wide-Grip Lever Seated Row: Bw’okozesa enkwata egazi, osobola okutunuulira obulungi ebinywa byo eby’omugongo ogwa waggulu n’eby’emabega.
• Close-Grip Lever Seated Row: Enkyukakyuka eno etunuulira nnyo lats eza wansi n’omugongo ogwa wakati, n’ewa workout y’omugongo enzijuvu.
• Underhand Grip Lever Seated Row: Enkyukakyuka eno essa essira ku lats ne biceps eza wansi nga okozesa grip wansi.
• Lever Seated Row with Pause: Enkyukakyuka eno erimu okuyimirira ku ntikko y’okukonziba, ekiyinza okuyamba okwongera ku budde wansi w’okusika omuguwa n’okutumbula okukula kw’ebinywa.

Waakulu obulimba ebyamarga Lever Etudde Lunyiriri?

• Barbell Bent-Over Row ye dduyiro omulala ow’okujjuliza kuba takwata binywa bya mugongo byokka nga Lever Seated Row, wabula akola ne glutes n’emisuwa gy’omugongo, okutumbula okutwalira awamu bbalansi n’okutebenkera ekiyinza okulongoosa omulimu gwa Lever Seated Row.
• Deadlift, wadde nga okusinga ya dduyiro wa mubiri ogwa wansi n’omusingi, era ekwata ebinywa by’omugongo naddala ebya wansi mu mugongo, ekiyinza okuwagira amaanyi n’obutebenkevu ebyetaagisa mu Lever Seated Row, bwe kityo ne kyongera ku bulungibwansi bw’entambula y’okuvuba.