Okugalamira Okukwata okumpi Triceps Extension

• Omusangwa w'ekifo: Emitima Mayumba - Okyuuzyaża Ez'olupapula., Bizeeyo by'ekiseera.
• Ekitundu: Omasengezi
• Ekinaku eky'olwayo: Triceps Brachii

Okuva mu Okugalamira Okukwata okumpi Triceps Extension

Dduyiro wa Lying Close-grip Triceps Extension ye dduyiro azimba amaanyi ng’essira aliteeka ku triceps n’ebinywa eby’okubiri nga ebibegabega n’ekifuba. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, nga banoonya okulongoosa amaanyi g’omubiri gwabwe ogwa waggulu n’okunnyonnyola ebinywa. Dduyiro ono bw’ossa mu nkola yo kiyinza okutumbula amaanyi g’omukono gwo, okulongoosa ebinywa, n’okuyamba mu kukola emirimu oba emizannyo egya bulijjo egyetaagisa amaanyi g’omubiri ogwa waggulu.

Okukola : Okukola Okufaayo Okugalamira Okukwata okumpi Triceps Extension

• Golola emikono gyo mu bujjuvu, ng’okuuma ebbaala butereevu waggulu w’ekifuba kyo, eno y’enfo gy’otandikira.
• Fukamira mpola ebikoona okukka wansi ebbaala ng’oyolekera ekyenyi kyo, ng’emikono gyo egya waggulu gisigala nga giyimiridde ate ng’ebikoona bitunudde waggulu.
• Ebbaala bw’emala okubeera waggulu w’ekyenyi kyo, yimirirako katono, olwo osika ebbaala edde mu kifo we yatandikira ng’ogolola emikono gyo.
• Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma obuyinza ku bbaala ekiseera kyonna.

Enfatuko Okukola Okugalamira Okukwata okumpi Triceps Extension

• Enkwata Entuufu: Kwata barbell ng’okwata ku mukono (engalo zitunudde mu bigere) n’emikono nga gyawukana nga bugazi bw’ebibegabega. Enkwata eno esobozesa okukwatagana okusingawo okwa triceps. Weewale okukozesa enkwata egazi oba enfunda ennyo kuba kiyinza okuvaako engalo obutanyuma oba okulumwa.
• Entambula efugibwa: Wansiza ebbaati mpola ng’oyolekera kyenyi kyo oba emabega waakyo. Barbell tesaana kukwata ku kyenyi kyo. Oluvannyuma, golola emikono gyo okusitula ebbaati okudda waggulu. Weewale entambula eziwuuma kuba ziyinza okuvaako obuvune ate tokwata mu bujjuvu triceps.
• Kuuma Ebikoona Nga Biyimiridde: Enkokola zo zirina okusigala mu mbeera y’emu mu dduyiro yenna. Ensobi etera okukolebwa kwe kufuuwa omuliro mu...

Okugalamira Okukwata okumpi Triceps Extension Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okugalamira Okukwata okumpi Triceps Extension?

Yee, abatandisi basobola okukola dduyiro wa Lying Close-grip Triceps Extension. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okwewala obuvune. Era kya mugaso okuba n’omutendesi oba omuntu alina obumanyirivu alungamya mu bukodyo obutuufu. Nga bwe kiri ku dduyiro yenna, kikulu nnyo okubuguma nga tonnaba n’okugolola oluvannyuma.

Wagamba atya akawu emirundi Okugalamira Okukwata okumpi Triceps Extension?

• Incline Close-grip Triceps Extension ekolebwa ku ntebe ya incline, ekyusa enkoona ya dduyiro era n’etunuulira ebitundu eby’enjawulo eby’omugongo.
• Dumbbell Close-grip Triceps Extension nkyukakyuka ekozesa dumbbells mu kifo kya barbell, ekisobozesa okutambula okunene n’okutambula kw’omukono ssekinnoomu.
• Cable Close-grip Triceps Extension ekozesa ekyuma kya cable, ekikuwa okusika okutambula buli kiseera mu ntambula yonna era nga kikusobozesa okutereeza obuzito mu ngeri ennyangu.
• Single-arm Close-grip Triceps Extension ekolebwa n’omukono gumu omulundi gumu, ekiyinza okuyamba okulongoosa obutakwatagana mu binywa n’okwongera okussa essira ku buli tricep kinnoomu.

Waakulu obulimba ebyamarga Okugalamira Okukwata okumpi Triceps Extension?

• Dips: Dips dduyiro wa compound atakoma ku kukola triceps, wabula n’okukwata ebibegabega n’ebinywa by’ekifuba, nga bino bibinja by’ebinywa eby’okubiri ebikozesebwa mu Lying Close-grip Triceps Extensions, n’olwekyo okutumbula amaanyi g’omubiri ogwa waggulu okutwalira awamu.
• Push-ups: Push-ups, nga Lying Close-grip Triceps Extensions, okusinga zikola triceps n’ebinywa by’ekifuba, naye era zikwata ku core, ekizifuula dduyiro munene okutumbula amaanyi g’omubiri okutwalira awamu n’okutebenkera, ekiyinza okutumbula omulimu n’ebivaamu okuva mu Lying Close-grip Triceps Extensions.