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Okukendeera ku Bench Press

Empaawo y'ensomero

Omusangwa w'ekifoEbinyumu
EkitunduOmasengezi
Ekinaku eky'olwayoPectoralis Major Sternal Head
Ekinaku eky'ennaDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Okukendeera ku Bench Press

Dduyiro wa Decline Bench Press mulungi azimba amaanyi ng’okusinga atunuulira ekitundu ekya wansi eky’ebinywa by’ekifuba, awamu n’ebitundu ebisatu n’ebibegabega. Esaanira abawagizi ba fitness ku mitendera gyonna, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, abanoonya okutumbula amaanyi g’omubiri gwabwe ogwa waggulu n’okunnyonnyola ebinywa. Okuyingiza Decline Bench Press mu nkola yo ey’okukola dduyiro kiyinza okuyamba okutumbula omubiri gwo okutwalira awamu mu kifuba, okulongoosa amaanyi go ag’okusika, n’okuwa ebinywa byo okusoomoozebwa okw’enjawulo bw’ogeraageranya n’okunyiga ku ntebe okw’ekinnansi okupapajjo.

Okukola : Okukola Okufaayo Okukendeera ku Bench Press

  • Gaala wansi ku katebe otuuke waggulu okukwata ebbaati ng’olina enkwata egazi katono okusinga obugazi bw’ebibegabega, ng’okakasa nti emikono gyo giteekeddwa kyenkanyi.
  • Situla barbell okuva ku rack ogikwate butereevu ku kifuba kyo ng’emikono gyo gigoloddwa mu bujjuvu.
  • Mpola mpola wansi ebbaati okutuuka mu kifuba kyo ekya wansi, ng’okuuma enkokola zo nga ziri mu kkoona lya diguli 90 n’okukakasa nti ebbaati tebuuka ku kifuba kyo.
  • Sindika ebbaati eddeyo waggulu okutuuka mu kifo w’otandikidde, ng’ogololera emikono gyo mu bujjuvu naye nga tosiba nkokola zo, era ddamu okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Okukendeera ku Bench Press

  • **Grip and Elbow Position**: Kwata barbell ngazi katono okusinga obugazi bw’ekibegabega nga zaawukana. Bw’oba ​​okka ebbaala, enkokola zo zirina okuba mu nkoona ya diguli 45 n’omubiri gwo. Weewale okukuba enkokola zo okutuuka ku bbali, kuba kino kiyinza okukuviirako obuvune ku bibegabega.
  • **Controlled Movement**: Wansi barbell okutuuka mu kitundu kyo ekya wansi mu kifuba mu ngeri egenda mpola era efugirwa, olwo oginyige okudda waggulu nga tosibye nkokola zo waggulu. Toleka bbaala kusituka ku kifuba oba okuleka ebisambi okusituka okuva ku katebe, kuba ensobi zino ezitera okukolebwa ziyinza okukuviirako obuvune n’okukendeeza ku bulung’amu bwa dduyiro.

Okukendeera ku Bench Press Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okukendeera ku Bench Press?

Yee, abatandisi basobola okukola dduyiro wa Decline Bench Press, naye kikulu okutandika n’obuzito obutono n’okussa essira ku ffoomu entuufu okutangira obuvune. Era kirungi okuba n’omulabi naddala eri abatandisi okukakasa obukuumi ng’okola dduyiro ono. Nga bwe kiri ku dduyiro yenna omupya, kirungi okuyiga n’okwegezangamu ng’olagirwa omukugu mu by’okukola ffiiti omutendeke.

Wagamba atya akawu emirundi Okukendeera ku Bench Press?

  • Close-Grip Decline Bench Press: Enkyusa eno esinga kutunuulira bitundu bya triceps n’ekifuba eky’omunda ng’eteeka emikono okumpi ku bbaala.
  • Decline Bench Press with Resistance Bands: Mu nkyukakyuka eno, resistance bands zikozesebwa okwongera okusika omuguwa n’okusoomoozebwa mu dduyiro.
  • Single-Arm Decline Dumbbell Bench Press: Dduyiro ono ow’oludda olumu essira aliteeka ku ludda lumu ku lumu, okuyamba okukola ku butakwatagana mu binywa.
  • Incline Push-ups: Wadde nga si bench press, dduyiro ono ow’obuzito bw’omubiri asobola okukoppa entambula ya decline bench press era asobola okuba eky’okuddako ekirungi eri abo abatalina bikozesebwa mu jjiimu.

Waakulu obulimba ebyamarga Okukendeera ku Bench Press?

  • Flat Bench Press eyamba nnyo ku Decline Bench Press kuba essira erisinga kulissa ku binywa by’omu kifuba wakati, ng’ekola dduyiro ow’enjawulo mu kifuba bw’ogatta n’okussa essira ku kifuba ekya wansi ekya Decline Bench Press.
  • Dduyiro wa Cable Crossover ajjuliza Decline Bench Press ng’atunuulidde ebinywa by’omunda mu kifuba, okutumbula ennyonyola n’amaanyi g’ekifuba okutwalira awamu, Decline Bench Press yokka ky’eyinza obutatuukiriza mu bujjuvu.

Ebifaananyi ez'okusobola okutandika Okukendeera ku Bench Press

  • Okugaana Barbell Bench Press
  • Workout y'ekifuba ne Barbell
  • Okukendeera ku Bench Press ku Pectorals
  • Dduyiro w’ekifuba ekya wansi
  • Barbell Okukendeera kw'amawulire
  • Decline Bench Workout ku Kifuba
  • Dduyiro wa Barbell ku Kifuba ekya wansi
  • Okukendeera Dduyiro w’okunyiga mu kifuba
  • Okutendekebwa mu maanyi ne Decline Bench Press
  • Barbell Workout ku binywa by'ekifuba