Okugalamira Close-grip Press

• Omusangwa w'ekifo: Emitima Mayumba - Okyuuzyaża Ez'olupapula., Bizeeyo by'ekiseera.
• Ekitundu: Omasengezi
• Ekinaku eky'olwayo: Triceps Brachii
• Ekinaku eky'enna: Deltoid Anterior, Pectoralis Major Sternal Head

Okuva mu Okugalamira Close-grip Press

Dduyiro wa Lying Close-grip Press dduyiro azimba amaanyi ng’okusinga atunuulira ebitundu by’omutwe ebisatu, naye era ng’akwata ebinywa by’ekifuba n’ebibegabega. Workout nnungi nnyo eri abatandisi n’abawagizi ba fitness ab’omulembe abanoonya okutumbula amaanyi g’omubiri gwabwe ogwa waggulu n’okunnyonnyola ebinywa. Dduyiro ono takoma ku kuyamba mu kuzimba mubiri gwa waggulu ogw’amaanyi wabula era alongoosa omutindo gw’emizannyo okutwalira awamu n’emirimu gy’emirimu egya buli lunaku, ekigufuula eky’omuwendo mu nkola yonna ey’okukola ffiiti.

Okukola : Okukola Okufaayo Okugalamira Close-grip Press

• Wansizza mpola ebbaati ng’oyolekera ekifuba kyo, ng’okuuma enkokola zo nga ziri kumpi n’omubiri gwo n’okukakasa nti emikono gyo giyimiridde wansi.
• Yimirirako katono ng’ebbaati eri waggulu ddala w’ekifuba kyo, nga togirekese kukwata.
• Sindika ebbaati eddeyo waggulu okutuuka mu kifo w’otandikidde, ng’ogololera emikono gyo mu bujjuvu naye nga tosibye nkokola zo.
• Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma obuyinza ku bbaatule mu dduyiro yenna.

Enfatuko Okukola Okugalamira Close-grip Press

• Enkola y’okukwata: Kwata ebbaati ng’okwata kumpi, ng’oyawukana ng’obugazi bw’ekibegabega. Engalo zo zirina okuba nga zitunudde wala okuva gy’oli (overhand grip). Weewale okukwata ebbaala nga egazi oba nga nfunda kuba kino kiyinza okunyigiriza engalo zo n’okukomya obulungi bwa dduyiro.
• Entambula efugirwa: Wansizza ebbaati okutuuka mu kifuba kyo mpola era ng’ofugibwa, ate ng’enkokola zo zikutte kumpi n’omubiri gwo. Weewale okuleka ebbaati okubuuka mu kifuba oba okugikka amangu kuba kino kiyinza okukuleetera obuvune.
• Okukwatagana kw’emikono: Emikono gyo gikuume nga giyimiridde wansi mu kiseera kyonna ky’otambula. Weewale okukuba enkokola zo kuba kino kiyinza okukuteeka situleesi etasaana ku bibegabega byo.
• Enkola y’okussa: Fuuwa omukka nga bw’okka...

Okugalamira Close-grip Press Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okugalamira Close-grip Press?

Yee, abatandisi basobola okukola dduyiro wa Lying Close-grip Press. Wabula kikulu okutandika n’obuzito obutono okukakasa ffoomu entuufu n’okwewala obuvune. Dduyiro ono okusinga akwata ku kifuba, ebitundu ebisatu n’ebibegabega. Nga bwe kiri ku dduyiro yenna, abatandisi balina okufaayo okuyiga ffoomu n’obukodyo obutuufu, mpozzi nga balagirwa omutendesi wa fitness, okuziyiza okunyigirizibwa oba obuvune obulala.

Wagamba atya akawu emirundi Okugalamira Close-grip Press?

• The Decline Close-grip Bench Press: Enkyusa eno ekolebwa ku ntebe ekendeera, ng’etunuulidde ebisingawo ku kifuba ekya wansi ne triceps.
• The Close-grip Dumbbell Press: Mu kifo kya barbell, enkyukakyuka eno ekozesa dumbbells, eziyinza okuyamba okulongoosa obutakwatagana mu binywa n’okwongera ku range of motion.
• The Close-grip Floor Press: Dduyiro ono akolebwa ng’ogalamidde wansi mu kifo ky’okubeera ku ntebe, ekiyinza okukendeeza ku kunyigirizibwa kw’ebibegabega n’okussa essira ku bitundu ebisatu.
• Ekyuma kya Smith Machine Close-grip Bench Press: Enkyukakyuka eno ekozesa ekyuma kya Smith, ekikuwa obutebenkevu era kikusobozesa okussa essira ku kusitula obuzito obuzito.

Waakulu obulimba ebyamarga Okugalamira Close-grip Press?

• Dduyiro wa Push-ups ayamba Lying Close-grip Press nga takoma ku kussa essira ku binywa by’ekifuba byokka, wabula n’okukwatagana n’ebitundu ebisatu n’ebibegabega, okutumbula amaanyi g’omubiri ogwa waggulu okutwalira awamu.
• Dduyiro wa Tricep Dips ayongera ku migaso gya Lying Close-grip Press kuba atunuulira triceps nazo ezikola mu press, bwe kityo n’alongoosa amaanyi g’omukono n’okutebenkera.