Okukendeera ku Bench Press

• Omusangwa w'ekifo: Ebinyumu
• Ekitundu: Ekicwata ttoowaAbantu bonna abasula nyo.
• Ekinaku eky'olwayo: Pectoralis Major Sternal Head
• Ekinaku eky'enna: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Okuva mu Okukendeera ku Bench Press

Dduyiro wa Decline Bench Press dduyiro azimba amaanyi ng’okusinga atunuulira ekitundu ekya wansi eky’ebinywa by’ekifuba, ng’awa engeri ennungi ey’okutumbula ennyonyola y’ebinywa n’okwongera ku maanyi g’ekifuba okutwalira awamu. Dduyiro ono mulungi nnyo eri abatandisi n’abagenda mu jjiimu abalina obumanyirivu nga baluubirira okukulaakulanya ekifuba ekiweweevu obulungi era ekibumbe. Okuyingiza Decline Bench Press mu nkola yo ey’okukola dduyiro kiyinza okuyamba okukyusakyusa mu kutendekebwa kwo, okuziyiza obutakwatagana mu binywa, n’okulongoosa omutindo gwo mu dduyiro omulala ow’omubiri ogwa waggulu.

Okukola : Okukola Okufaayo Okukendeera ku Bench Press

• Gaala wansi ku katebe ng’ebigere byo binywedde wansi wa paadi z’ebigere, kwata ebbaala n’enkwata ey’omu ngalo ng’egazi katono okusinga obugazi bw’ebibegabega okuva ku ppaadi, ositule ebbaala okuva ku ppaadi.
• Wansizza ebbaala mpola wansi okutuuka mu kifuba kyo ekya wansi ng’okuuma ebikoona byo mu nkoona ya diguli 90.
• Sindika ebbaala eddeyo waggulu okutuuka mu kifo w’otandikidde ng’okozesa ebinywa by’ekifuba, okukakasa nti emikono gyo giwanvuye mu bujjuvu naye nga tegisibye.
• Ddamu enkola eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, bulijjo ng’okuuma obuyinza ku bbaala, era ozzeeyo ebbaala ku bbaala ng’omaze.

Enfatuko Okukola Okukendeera ku Bench Press

• Enfo Entuufu: Gaala wansi ku katebe ng’ebigere byo bikutte bulungi wansi wa paadi z’ebigere. Kino kikulu nnyo mu kukuuma bbalansi n’obutebenkevu mu kiseera ky’okukola dduyiro. Omutwe gwo, ebibegabega n’amatako birina okubeera nga binywevu ku katebe. Weewale okusitula omugongo okuva ku katebe kuba kino kiyinza okukuviirako obuvune.
• Okuteeka emikono: Kwata ebbaala nga ya njawulo okusinga obugazi bw’ebibegabega, ng’engalo zo zitunudde wala. Ensobi etera okukolebwa kwe kukwata ebbaala nga nfunda nnyo ekiyinza okunyigiriza engalo n’okukomya okukwatagana kw’ebinywa by’ekifuba.
• Entambula efugibwa: Wansi ebbaala mpola okutuuka mu kifuba kyo ekya wansi, ng’okuuma ebikoona byo nga biri mu nkoona ya diguli nga 90. Weewale okubuuka ebbaala okuva mu kifuba oba okusiba ebikoona waggulu, kuba kino kiyinza

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. Wabula kikulu okutandika n’obuzito obutono okusobola okumanyiira entambula n’okwewala obuvune. Era kikulu nnyo okuba ne ffoomu n’obukodyo obutuufu okukakasa nti dduyiro akola bulungi era nga tewali bulabe. Kiyinza okuyamba omutendesi oba omuntu alina obumanyirivu mu jjiimu okulabirira emirundi egisooka okukakasa ffoomu entuufu.

Wagamba atya akawu emirundi Okukendeera ku Bench Press?

• Close-Grip Decline Bench Press: Bw’otereeza enkwata yo okubeera okumpi, otunuulira nnyo ebitundu ebisatu mu nkyukakyuka eno.
• Decline Bench Press with Resistance Bands: Okwongera resistance bands ku decline bench press yo kiyinza okwongera amaanyi n’okuyingiza ebinywa ebitebenkeza.
• One-Arm Decline Dumbbell Bench Press: Dduyiro ono ow’oludda olumu essira aliteeka ku ludda olumu ku lumu, okulongoosa bbalansi y’ebinywa n’okukwatagana.
• Incline Push-ups: Wadde nga si ddala bench press, dduyiro ono ow’obuzito bw’omubiri akoppa entambula ya decline press era asobola okuba eky’okuddako ekirungi ennyo ng’ebyuma tebiriiwo.

Waakulu obulimba ebyamarga Okukendeera ku Bench Press?

• Flat Bench Press ye dduyiro omulala ow’omugaso ajjuliza Decline Bench Press, kuba essira aliteeka ku binywa by’omu kifuba wakati, okukakasa nti ebitundu byonna eby’ekifuba bikolebwa kyenkanyi.
• Cable Fly nayo eyamba bulungi ku Decline Bench Press kuba eyamba okwawula n’okutunuulira ebinywa by’ekifuba okuva mu nsonda ey’enjawulo, okutumbula symmetry y’ebinywa n’okutebenkeza, ekintu ekikulu ennyo mu nkula y’ekifuba okutwalira awamu.