Lever Etudde Reverse Fly

• Omusangwa w'ekifo: Endokubiri.
• Ekitundu: Kakok yapapa obuzi obaakubambezzamu.
• Ekinaku eky'olwayo: Deltoid Posterior
• Ekinaku eky'enna: Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Okuva mu Lever Etudde Reverse Fly

Lever Seated Reverse Fly dduyiro mulungi okusinga ng’atunuulira ebinywa ebiri mu mugongo ogwa waggulu n’ebibegabega, okutumbula amaanyi, enyimirira, n’okutebenkera kw’omubiri ogwa waggulu okutwalira awamu. Esaanira buli muntu okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba esobola bulungi okutereezebwa okutuukagana n’emitendera gy’omubiri egy’omuntu kinnoomu. Abantu bandyagadde okukola dduyiro ono okutumbula amaanyi g’omubiri gwabwe ogwa waggulu, okutumbula okunnyonnyola ebinywa, n’okuwagira enyimirira ennungi n’obulamu bw’ebibegabega.

Okukola : Okukola Okufaayo Lever Etudde Reverse Fly

• Kwata emikono gy’ekyuma kya lever ng’engalo zo zitunudde munda ate ng’emikono gyo giwanvuye mu bujjuvu mu maaso go.
• Ng’okuuma omugongo nga gugoloddwa ate ng’omusingi gwo guyingidde, ssika mpola emikono okugifulumya ku mabbali go, ng’osika ebibegabega byo wamu ng’okola bw’otyo.
• Kwata embeera eno okumala akaseera, ng’okakasa nti okozesa ebinywa by’omugongo okukola entambula eyo so si kwesigama ku bbugumu.
• Mpola mpola zzaayo emikono mu kifo we batandikira, ng’okuuma okufuga mu ntambula yonna, era oddemu okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Lever Etudde Reverse Fly

• Entambula ezifugibwa: Weewale ensobi eya bulijjo ey’okukozesa amaanyi okusitula obuzito. Mu kifo ky’ekyo, essira lisse ku ntambula ezifugibwa mpola, ng’ositula n’okukkakkanya obuzito. Kino kijja kukwata bulungi ebinywa byo era kikendeeze ku bulabe bw’okufuna obuvune.
• Enfo Entuufu ey’Omukono: Emikono gyo girina okuba nga gifukamidde katono ku nkokola so si kugolokofu ddala. Kino kijja kukusobozesa okukwata obulungi ebinywa by’omugongo n’okuziyiza okunyigirizibwa kwonna okuteetaagisa ku binywa byo.
• Obuzito Obutuufu: Tandika n’obuzito bw’osobola okusitula obulungi okumala 10-12 reps. Ensobi ya bulijjo okukozesa obuzito obuyitiridde, ekiyinza okuvaako ffoomu embi n’okufuna obuvune. Bw’ogenda weeyongera amaanyi, osobola okwongera ku buzito mpolampola.
• Full Range of Motion: Kakasa nti okozesa full

Lever Etudde Reverse Fly Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Lever Etudde Reverse Fly?

Yee, abatandisi basobola okukola dduyiro wa Lever Seated Reverse Fly. Wabula kikulu okutandika n’obuzito obutono n’okussa essira ku ffoomu entuufu okwewala obuvune. Era kirungi okuba n’omutendesi oba omuntu alina obumanyirivu okubaawo okukakasa nti dduyiro akolebwa bulungi.

Wagamba atya akawu emirundi Lever Etudde Reverse Fly?

• Cable Reverse Fly: Enkyukakyuka eno ekozesa ekyuma kya cable, ekiwa okusika omuguwa okutambula buli kiseera mu ntambula yonna, ekigifuula okusoomoozebwa era okukola obulungi mu kuzimba ebinywa n’okutonnya.
• Resistance Band Reverse Fly: Enkyusa eno ekozesa resistance band, nga eno nnungi nnyo eri abo abaagala okukola dduyiro awaka oba nga batambula.
• Standing Reverse Fly: Enkyukakyuka eno ekolebwa nga eyimiridde, nga ekwatagana n’omusingi mu ngeri ey’amaanyi era n’esobozesa entambula ey’amaanyi.
• Incline Bench Reverse Fly: Enkyukakyuka eno ekolebwa ku incline bench, ekyusa enkoona y’entambula, ng’etunuulira ebitundu eby’enjawulo eby’ebinywa by’ebibegabega.

Waakulu obulimba ebyamarga Lever Etudde Reverse Fly?

• Seated Cable Row: Dduyiro ono atuukiriza Lever Seated Reverse Fly kuba era atunuulira ebinywa mu mugongo naddala latissimus dorsi, rhomboids, ne trapezius, ekiyamba okulongoosa amaanyi g’omugongo okutwalira awamu n’enyimirira.
• Lat Pulldown: Dduyiro ono ajjuliza Lever Seated Reverse Fly kubanga essira aliteeka ku binywa by’omubiri ebya waggulu naddala latissimus dorsi, ekikulu ennyo mu ntambula z’okusika era asobola okuyamba okulongoosa obulungi bw’entambula y’ennyonyi edda emabega.