Lying Hammer Press

• Omusangwa w'ekifo: Ebinyumu
• Ekitundu: Ekicwata ttoowaAbantu bonna abasula nyo.
• Ekinaku eky'olwayo: Pectoralis Major Sternal Head
• Ekinaku eky'enna: Biceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Okuva mu Lying Hammer Press

Lying Hammer Press ye workout ezimba amaanyi ng’okusinga etunuulira ebinywa by’ekifuba, naye era ekwata ku bibegabega n’ebitundu ebisatu. Dduyiro ono asaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba asobola bulungi okutereezebwa okukwatagana n’amaanyi g’omuntu n’okugumiikiriza. Abantu bayinza okulonda Lying Hammer Press kuba eyamba okutumbula amaanyi g’omubiri ogwa waggulu, okutumbula okunnyonnyola ebinywa, n’okutumbula enyimirira ennungi.

Okukola : Okukola Okufaayo Lying Hammer Press

• Fukamira enkokola zo mu ngeri ya diguli 90, ng’emikono gyo gikuume nga gikwatagana ate ng’engalo zo zitunudde munda.
• Sindika mpola mpola dumbbells waggulu ng’oyolekera ceiling, ogolole emikono gyo mu bujjuvu naye nga tosibye nkokola zo.
• Kwata ekifo kino okumala akaseera n’oluvannyuma wansi mpola mpola dumbbells odde wansi mu kifo we watandikira.
• Ddamu emitendera gino okumala omuwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti okuuma enkwata y’ennyondo n’entambula ezifugibwa mu dduyiro yenna.

Enfatuko Okukola Lying Hammer Press

• **Correct Grip**: Kwata dumbbells nga olina neutral grip (engalo zitunudde mu ndala). Enkwata eno etunuulira bulungi pecs okusinga enkwata ya bench press ey’ekinnansi. Tokwata nnyo dumbbells kuba kiyinza okuleeta okunyigirizibwa mu ngalo.
• **Entambula efugirwa**: Wanika obuzito mpola mpola era mu ngeri efugibwa ng’oyolekera ekifuba kyo. Weewale okukka amangu obuzito kuba kiyinza okuvaamu obuvune ate nga tekikwata bulungi binywa.
• **Full Range of Motion**: Kakasa nti ogolola emikono gyo mu bujjuvu waggulu ku ntambula era oleete dumbbells wansi okutuusa nga zituuka ku kifuba. Weewale partial reps kuba tezisitula binywa mu bujjuvu.
• **Obukodyo bw'okussa**: Fuuwa

Lying Hammer Press Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Lying Hammer Press?

Yee, abatandisi basobola okukola dduyiro wa Lying Hammer Press. 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’alondoola okugezaako okusooka okulaba nti dduyiro akolebwa bulungi. Nga bwe kiri ku dduyiro yenna, kikulu nnyo okubuguma obulungi nga tonnatandika n’okwongera ku buzito mpolampola ng’amaanyi geeyongera.

Wagamba atya akawu emirundi Lying Hammer Press?

• The Decline Hammer Press: Ekolebwa ku ntebe y’okukendeera, enkyukakyuka eno esinga kutunuulira kitundu kya wansi eky’ebinywa by’ekifuba.
• The Single-arm Hammer Press: Mu nkyukakyuka eno, okola dduyiro ng’okozesa omukono gumu omulundi gumu, ekiyinza okuyamba okulongoosa obutakwatagana mu binywa.
• The Close-grip Hammer Press: Enkyukakyuka eno erimu okuteeka emikono gyo okumpi ku mikono, ekiyinza okuggumiza ebinywa by’omunda mu kifuba.
• The Hammer Press with Resistance Bands: Enkyukakyuka eno erimu okukozesa resistance bands nga zikwataganye n’ekyuma ekikuba ennyondo, ekiyinza okuwa ekika ky’okuziyiza eky’enjawulo n’okuyingiza ebinywa mu ngeri empya.

Waakulu obulimba ebyamarga Lying Hammer Press?

• Incline Bench Press: Dduyiro ono era atuukiriza Lying Hammer Press ng’essira aliteeka ku kitundu eky’okungulu eky’ebinywa by’ekifuba, n’akuwa dduyiro ow’enjawulo okuyamba okuziyiza obutakwatagana mu binywa.
• Push-ups: Push-ups ye dduyiro ow’obuzito bw’omubiri ng’ajjuliza Lying Hammer Press ng’otunuulira ekifuba, ebibegabega, n’ebitundu ebisatu, okutumbula amaanyi n’okugumiikiriza okutwalira awamu.