Okugalamira Emabega Delt Row

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Ekicwata ttoowaAbantu bonna abasula nyo.
• 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 Okugalamira Emabega Delt Row

Lying Rear Delt Row ye dduyiro w’okutendeka amaanyi ng’okusinga atunuulira ebitundu by’emabega ebiyitibwa deltoids, okuyamba okulongoosa okutebenkera kw’ebibegabega, okuyimirira n’amaanyi g’omubiri ogwa waggulu. Kya mugaso nnyo eri bannabyamizannyo, abazimba omubiri, n’abo abaagala okutumbula obulungi bw’omubiri gwabwe ogwa waggulu n’amaanyi g’emirimu gyabwe. Okussa dduyiro ono mu nkola yo kiyinza okutumbula okunnyonnyola ebinywa, okuwagira enyimirira ennungi, n’okuyamba mu kuziyiza obuvune ku bibegabega.

Okukola : Okukola Okufaayo Okugalamira Emabega Delt Row

• Ebigere bikuume ku ttaka okusobola okutebenkera, era kakasa nti ensingo yo ekwatagana n’omugongo.
• Tandika dduyiro ng’ofukamira ebikoona n’ositula ebiwujjo ng’oyolekera omubiri gwo ogwa waggulu mu ngeri y’okuvuba, ate ng’emikono gyo gibeera wala katono okuva ku mubiri gwo okutuuka ku bitundu byo eby’emabega ebiyitibwa deltoids.
• Nywa ebibegabega byo wamu waggulu ku ntambula, era okwata okumala akasekondi.
• Wansiza dumbbells zidde wansi mu ngeri efugibwa okutuuka mu kifo w’otandikidde, okukakasa nti okuuma okusika omuguwa mu deltoids zo ez’emabega. Ddamu okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Okugalamira Emabega Delt Row

• Enkwata n’Enkokola: Kwata dumbbells n’enkwata etaliimu (engalo zitunudde mu ndala), era enkokola zikuume nga zifukamidde katono. Weewale okusiba enkokola kuba kiyinza okukuleetera okunyigirizibwa okuteetaagisa. Kuuma okukoona kuno okutono mu bikoona byo mu dduyiro yenna okukakasa nti otunuulidde ebitundu by’emabega ebiyitibwa delts so si kukola nnyo ku triceps.
• Entambula efugirwa: Bw’oba ​​ositula dumbbells, kakasa nti okikola mpola era mu ngeri efugibwa. Weewale okukozesa momentum okusitula obuzito, kuba kino kiyinza okukuviirako obuvune era tekijja kukola bulungi binywa byo. Essira lirina kuteekebwa ku kukonziba kw’ebinywa so si ku buzito obusitulwa.
• Ssika ku Waggulu: Ku...

Okugalamira Emabega Delt Row Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okugalamira Emabega Delt Row?

Yee, abatandisi basobola okukola dduyiro wa Lying Rear Delt Row. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okwewala obuvune. Dduyiro ono atunuulira ebitundu by’emabega ebiri mu bibegabega, naye era akola n’ebinywa by’omugongo. Nga bwe kiri ku dduyiro yenna omupya, abatandisi balina okutwala obudde okuyiga obukodyo obutuufu era balina okulowooza ku ky’okunoonya amagezi okuva eri omukugu mu by’okukola ffiiti.

Wagamba atya akawu emirundi Okugalamira Emabega Delt Row?

• Seated Rear Delt Row: Mu nkyukakyuka eno, okola dduyiro ng’otudde ku katebe, ekiyinza okuyamba okwawula deltoids z’emabega n’okukendeeza ku buzibu ku mugongo gwo ogwa wansi.
• Incline Bench Rear Delt Row: Enkyukakyuka eno erimu okugalamira nga otunudde wansi ku incline bench, ekikyusa enkoona ya dduyiro era kisobola okuyamba okutunuulira ebitundu eby’enjawulo eby’ebitundu by’omubiri eby’emabega.
• Single-Arm Rear Delt Row: Enkyukakyuka eno erimu okukola dduyiro n’omukono gumu omulundi gumu, ekiyinza okuyamba okulongoosa bbalansi y’ebinywa n’okukwatagana.
• Bent-Over Rear Delt Row: Enkyukakyuka eno erimu okufukamira mu kiwato n’okukola dduyiro, ekiyinza okuyamba okuyingiza ebinywa byo eby’omutwe n’eby’omugongo ogwa wansi ng’oggyeeko ebinywa byo eby’emabega.

Waakulu obulimba ebyamarga Okugalamira Emabega Delt Row?

• Face Pulls: Okufaananako ne Lying Rear Delt Row, Face Pulls ekola deltoids z’emabega, naye era zitunuulira ne rhomboids n’emitego, ne ziyamba enyimirira yo n’okunyweza ebibegabega.
• T-Bar Rows: Dduyiro ono atuukiriza Lying Rear Delt Row ng’akola si deltoids z’emabega zokka wabula n’ebinywa bya latissimus dorsi ne trapezius, bwe kityo n’olongoosa amaanyi g’omubiri gwo ogwa waggulu ne bbalansi.