Lever Olunyiriri Oluwanvu

• 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 Lower Fibers, Trapezius Middle Fibers
• Ekinaku eky'enna: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Okuva mu Lever Olunyiriri Oluwanvu

Lever High Row dduyiro wa kutendekebwa mu maanyi ng’okusinga atunuulira ebinywa by’omugongo, ebibegabega n’emikono, okutumbula amaanyi g’omubiri ogwa waggulu n’okulongoosa enyimirira. Dduyiro ono wa mugaso eri abatandisi n’abaagazi ba fitness ey’omulembe kuba asobola okukyusibwa okutuuka ku mitendera egy’enjawulo egy’okukola ffiiti. Abantu ssekinnoomu bandyagadde okuyingiza Lever High Row mu nkola yaabwe okukulaakulanya ennyonyola y’ebinywa, okutumbula amaanyi g’omubiri ogwa waggulu, n’okutumbula okukwatagana obulungi kw’omubiri.

Okukola : Okukola Okufaayo Lever Olunyiriri Oluwanvu

• Kwata emikono gya lever ng’okwata overhand grip, okakasa nti emikono gyo gyawukana katono okusinga obugazi bw’ebibegabega.
• Sika lever ng’oyolekera ekifuba kyo ekya waggulu, ng’okuuma enkokola zo nga zifuluma ku mabbali era ng’osika ebibegabega byo wamu waggulu ku ntambula.
• Kwata ekifo kino okumala akaseera, olwo oddeyo mpola mpola lever mu kifo w’otandikidde ng’okuuma okufuga entambula.
• Ddamu emitendera gino okumala omuwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti okuuma ffoomu entuufu mu dduyiro yenna.

Enfatuko Okukola Lever Olunyiriri Oluwanvu

• Enkwata Entuufu: Kwata lever n’enkwata waggulu, ng’emikono gyo gigazi katono okusinga obugazi bw’ebibegabega. Kakasa nti enkwata yo nnywevu naye nga tenywevu nnyo okwewala okunyigirizibwa mu ngalo n’emikono mu ngeri eteetaagisa.
• Entambula efugirwa: Bw’oba ​​okola Lever High Row, kakasa nti osika lever ng’oyolekera olubuto lwo olwa waggulu, ng’okuuma enkokola zo nga zifuluma ku mabbali. Entambula erina okuba nga efugibwa era nga enywevu, so si ya mangu oba ya kuwuuma. Ensobi etera okukolebwa kwe kukozesa amaanyi okusika ekiwato ekiyinza okuvaamu ebinywa okunyigirizibwa n’okukendeeza ku bulungibwansi bwa dduyiro.
• Enkola y’okussa: Okussa obulungi kyetaagisa nnyo ng’okola dduyiro yenna. Ku Lever High Row, ssa omukka

Lever Olunyiriri Oluwanvu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Lever Olunyiriri Oluwanvu?

Yee, abatandisi basobola okukola dduyiro wa Lever High Row. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Era kya muganyulo okubeera n’omutendesi oba omukugu mu kugenda mu jjiimu ng’asooka kulaga dduyiro okukakasa nti otegeera entambula entuufu. Bulijjo jjukira okubuguma nga tonnatandika kukola dduyiro yenna.

Wagamba atya akawu emirundi Lever Olunyiriri Oluwanvu?

• Bent Over Barbell Row y’engeri endala gy’oyimiridde n’omwesigamira, ng’osika barbell ng’oyolekera ekifuba okukwatagana n’omugongo gwo ogwa waggulu n’ebibegabega.
• T-Bar Row nkyukakyuka erimu okukozesa ekyuma kya T-bar okusika obuzito okutuuka mu kifuba kyo, ng’otunuulira ebibinja by’ebinywa bye bimu.
• Dduyiro wa Inverted Row ye dduyiro ow’obuzito bw’omubiri ng’akoppa Lever High Row, ng’osika omubiri gwo okutuuka ku bbaala.
• Dumbbell Row y’enkyukakyuka endala mw’okozesa entebe empanvu ne dumbbell, ng’osika obuzito okutuuka mu kifuba ate ng’omubiri gwo gunywevu.

Waakulu obulimba ebyamarga Lever Olunyiriri Oluwanvu?

• Bent Over Rows ye dduyiro omulala ow’omugaso ajjuliza Lever High Row kubanga ekwatagana n’ebibinja by’ebinywa ebifaanagana, gamba nga lats, rhomboids, ne traps, okutumbula amaanyi n’okugumiikiriza kw’ebinywa bino.
• Dduyiro wa Seated Cable Row era ajjuliza Lever High Row kuba akola ku binywa by’ebinywa bye bimu naddala ebinywa by’omugongo n’ebibegabega, okutumbula enkulaakulana ey’enjawulo n’okuyamba okulongoosa enyimirira.