Okugaziya Bench Etudde

• Omusangwa w'ekifo: Emitima Mayumba - Okyuuzyaża Ez'olupapula., Bizeeyo by'ekiseera.
• Ekitundu: Ekicwata ttoowaAbantu bonna abasula nyo.
• Ekinaku eky'olwayo: Triceps Brachii

Okuva mu Okugaziya Bench Etudde

Seated Bench Extension ye dduyiro omulungi ow’okutendeka amaanyi ng’okusinga atunuulira ebitundu byo ebisatu, okuyamba okulongoosa tone y’ebinywa n’okunnyonnyola. Kirungi nnyo eri abantu ssekinnoomu ku mitendera gyonna egya fitness naddala abo abanoonya okutumbula amaanyi g’omubiri gwabwe ogwa waggulu. Okussa dduyiro ono mu nkola yo kiyinza okuyamba mu kukola emirimu gya buli lunaku mu ngeri ennyangu, okutumbula omutindo gw’omubiri okutwalira awamu, n’okutuuka ku nkola ya fitness ey’enjawulo era enzijuvu.

Okukola : Okukola Okufaayo Okugaziya Bench Etudde

• Kwata dumbbells ku buwanvu bw’ebibegabega ng’engalo zo zitunudde mu maaso, ate enkokola zo zifukamidde mu nkoona ya diguli 90.
• Golola mpola emikono gyo butereevu waggulu ng’oyolekera ekisenge, kakasa nti enkokola zo zisigala nga ziyimiridde era nga ziri kumpi n’omutwe gwo.
• Kwata ekifo kino okumala akaseera, ng’owulira okusika omuguwa mu triceps zo.
• Oluvannyuma, wansi mpola mpola dumbbells odde wansi mu kifo w’otandikidde, okukakasa nti okuuma obuyinza mu ntambula yonna. Ddamu enkola eno okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Okugaziya Bench Etudde

• Enkwata Entuufu: Kwata barbell oba dumbbell ng’okwata overhand (engalo zitunudde wansi), era emikono gyo girina okuba nga gyawukana nga bugazi bw’ebibegabega. Ensobi etera okukolebwa kwe kukozesa enkwata egazi ennyo oba enfunda ennyo, ekiyinza okukuteeka akazito akateetaagisa ku bisambi n’ebikoona.
• Entambula Efugirwa: Bw’oba ​​ogolola emikono gyo, gikole mpola era ng’ofugibwa. Weewale ensobi y’okufubutuka okutambula oba okukozesa amaanyi okusitula obuzito. Kino kiyinza okuvaako obuvune era tekijja kutunuulira bulungi binywa bya tricep.
• Full Range of Motion: Kakasa nti ogolola emikono gyo mu bujjuvu waggulu ku ntambula n’oluvannyuma wansi obuzito budde wansi okutuusa ng’enkokola zo ziri ku nga a

Okugaziya Bench Etudde Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okugaziya Bench Etudde?

Yee, abatandisi basobola okukola dduyiro wa Seated Bench Extension. Wabula kikulu abatandisi okutandika n’obuzito obutono n’okussa essira ku ffoomu entuufu okwewala obuvune. Era kirungi okuba n’omutendesi oba omuntu alina obumanyirivu okulungamya mu nkola eno mu kusooka.

Wagamba atya akawu emirundi Okugaziya Bench Etudde?

• Single-Arm Tricep Extension: Mu nkyukakyuka eno, okola dduyiro omukono gumu ku gumu, ekikusobozesa okussa essira ku buli tricep kinnoomu.
• Incline Bench Tricep Extension: Enkyukakyuka eno ekolebwa ku incline bench, ekyusa enkoona ya dduyiro era n’etunuulira ebitundu eby’enjawulo eby’omugongo.
• Close-Grip Bench Press: Wadde nga si kugaziya kwa kinnansi, enkyukakyuka eno erimu okukwata okumpi ku barbell mu kiseera ky’okunyiga bench, ekiyinza okuyamba okutunuulira obutereevu ebitundu ebisatu.
• Lying Tricep Extension: Era emanyiddwa nga "skull crushers," enkyukakyuka eno ekolebwa nga ogalamidde ku ntebe empanvu, nga ogaziya obuzito butereevu waggulu w'omutwe, n'oluvannyuma n'obukka wansi okutuuka mu kyenyi.

Waakulu obulimba ebyamarga Okugaziya Bench Etudde?

• Close-Grip Bench Presses zijjuliza Seated Bench Extensions nga tezikwata ku triceps zokka wabula n’ebinywa by’ekifuba n’ebibegabega, bwe kityo ne kilongoosa amaanyi g’omubiri ogwa waggulu okutwalira awamu n’okutebenkera ekintu ekikulu ennyo mu kukola Seated Bench Extensions.
• Skull Crushers, okufaananako Seated Bench Extensions, essira balitadde ku kwawula triceps naye nga zirina entambula ey’enjawulo, ekiyamba okutumbula okugumira ebinywa n’okuziyiza ebinywa okukyusakyusa, ekivaako okulongoosa obutasalako mu maanyi n’okukula kw’ebinywa.