Okufukamira Okugaziya Triceps
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Okuva mu Okufukamira Okugaziya Triceps
Kneeling Triceps Extension ye dduyiro agenderera okusinga anyweza n’okutonnyeza triceps, ebinywa ebiri emabega w’emikono gyo egya waggulu. Kirungi nnyo eri abatandisi n’abaagala okukola ffiiti kuba esobola okukyusibwa okutuukagana n’emitendera egy’enjawulo egy’okukola ffiiti. Abantu ssekinnoomu bayinza okwagala okussa dduyiro ono mu nkola yaabwe okutumbula amaanyi g’omubiri ogwa waggulu, okutumbula okunnyonnyola ebinywa, n’okutumbula omutindo gw’emizannyo okutwalira awamu.
Okukola : Okukola Okufaayo Okufukamira Okugaziya Triceps
- Kwata dumbbell mu mukono gumu ogisitule waggulu w’omutwe gwo, ng’ogolodde omukono gwo mu bujjuvu.
- Fukamira mpola enkokola yo, wansi dumbbell emabega w’omutwe gwo okutuusa omukono gwo lwe gukola enkoona ya diguli 90.
- Kakasa nti enkokola yo esigala mu kumpi n’omutwe gwo era tefuumuuka ku mabbali.
- Oluvannyuma, kozesa triceps zo okugolola omukono gwo, ng’ositula dumbbell okudda mu kifo we yatandikira. Ddamu enkola eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, olwo okyuse ku mukono omulala.
Enfatuko Okukola Okufukamira Okugaziya Triceps
- Entambula ezifugibwa: Wansi dumbbell emabega w’omutwe ng’ofukamira ku nkokola okutuusa ng’emikono gyo egy’omu maaso gikwata ku biceps zo. Emikono egya waggulu girina okusigala nga giyimiridde era nga gisemberera omutwe gwo ekiseera kyonna. Ensobi emu etera okukolebwa kwe kukozesa enkola ey’okuwuubaala, eyinza okunyigiriza omugongo n’ebibegabega n’okukendeeza ku bulungibwansi bwa dduyiro ku bitundu by’omubiri ebisatu.
- Full Extension: Golola emikono gyo okuzza dumbbell mu kifo we yatandikira. Kikulu okugolola emikono gyo mu bujjuvu okufuna omugaso ogusinga obunene mu dduyiro ono. Obutagolola mikono mu bujjuvu nsobi ya bulijjo eyinza okukomya obulungi bwa dduyiro.
- Obuzito Obusaanira: Londa obuzito obuli
Okufukamira Okugaziya Triceps Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Okufukamira Okugaziya Triceps?
Yee, abatandisi basobola ddala okukola dduyiro wa Kneeling Triceps Extension. Dduyiro mwangu era mulungi ng’atunuulira ebinywa by’omukono ogw’emirundi ebiri emabega w’omukono ogwa waggulu. Wabula kikulu okutandika n’obuzito obunyuma era obusobola okuddukanyizibwa, n’okukakasa nti ffoomu entuufu okwewala obuvune. Singa omutandisi aba teyeekakasa ffoomu entuufu, kyandibadde kya muganyulo okunoonya obulagirizi okuva eri omukugu mu kukola ffiiti.
Wagamba atya akawu emirundi Okufukamira Okugaziya Triceps?
- Lying Triceps Extension: Era emanyiddwa nga "skull crushers," enkyukakyuka eno erimu okugalamira ku katebe ng'olina obuzito mu ngalo n'ogolola emikono gyo butereevu waggulu, olwo n'okka obuzito ng'ofukamira enkokola okutuusa lwe zibeera ku kkoona lya diguli 90, n’okusembayo n’abasika okudda waggulu.
- Close-Grip Bench Press: Enkyukakyuka eno erimu okugalamira ku katebe ng’olina barbell oba dumbbells, naye mu kifo ky’okukwata obugazi bulijjo, emikono gyo gibeera kumpi nnyo okusobola okussa essira ku triceps.
- Triceps Dips: Dduyiro ono ow’obuzito bw’omubiri azingiramu okukozesa ebbaala ezikwatagana oba ku mabbali g’entebe, gy’okka omubiri gwo ng’ofukamira ebikoona n’oluvannyuma n’odda waggulu okutuuka mu kifo w’otandikidde.
- Diamond Push-Ups: Enkyukakyuka eno mu push-up
Waakulu obulimba ebyamarga Okufukamira Okugaziya Triceps?
- Overhead Triceps Extension: Dduyiro ono atuukiriza Kneeling Triceps Extension ng’atunuulidde ekibinja ky’ebinywa kye kimu, triceps, naye ng’asinziira mu ngeri ey’enjawulo, okukakasa nti ebitundu byonna eby’ebinywa bikolebwako.
- Dips: Dips ye dduyiro omulala agenderera triceps, naye era akwata ekifuba n’ebibegabega. Kino kizifuula ezijjuliza obulungi ku Kneeling Triceps Extension kuba ziwa eby’enjawulo n’okwongera okunyweza omubiri ogwa waggulu.
Ebifaananyi ez'okusobola okutandika Okufukamira Okugaziya Triceps
- Cable Okufukamira Triceps Okugaziya
- Triceps Workout nga okozesa Cable
- Dduyiro w’omukono ogwa waggulu Okufukamira Triceps Extension
- Okukola dduyiro wa Cable Triceps
- Okufukamira Dduyiro w'omukono gwa Cable
- Okugaziya Triceps Nga Okozesa Cable
- Dduyiro wa Cable ku mikono egya waggulu
- Okufukamira Okufukamira Triceps Dduyiro
- Okutendeka Amaanyi ku Triceps
- Ekyuma kya Cable Workout Omukono ogwa waggulu