Okukendeera Wide-grip Press

• Omusangwa w'ekifo: Ebinyumu
• Ekitundu: Omasengezi
• Ekinaku eky'olwayo: Pectoralis Major Sternal Head
• Ekinaku eky'enna: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Okuva mu Okukendeera Wide-grip Press

Dduyiro wa Decline Wide-grip Press dduyiro azimba amaanyi okusinga ng’atunuulira ebinywa by’ekifuba ebya wansi, triceps n’ebibegabega. Kirungi nnyo eri abantu ssekinnoomu abaagala okutumbula amaanyi g’omubiri gwabwe ogwa waggulu n’okubumba ebinywa byabwe eby’omu kifuba. Dduyiro ono wa mugaso nnyo kuba akola dduyiro omujjuvu eri ebinywa by’ekifuba bw’ogeraageranya n’okunyiga bulijjo ku katebe akawanvu, okutumbula okukula kw’ebinywa n’okunnyonnyola.

Okukola : Okukola Okufaayo Okukendeera Wide-grip Press

• Kwata ebbaati eriko enkwata egazi, egazi okusinga obugazi bw’ebibegabega, ogisitule mpola okuva ku ppaaka, ng’ogikwata butereevu ku kifuba ng’emikono gyo gigoloddwa mu bujjuvu.
• Fuuwa omukka nga bw’okka wansi mpola ebbaati wansi mu ngeri efugibwa okutuusa lw’ekwata ku kifuba kyo katono, ng’enkokola zo zikuumye nga zifuumuuka mu nkola eno.
• Fuuwa omukka nga bw’osika barbell okudda waggulu ng’okozesa ebinywa by’ekifuba kyo, ng’ogizza mu kifo we yatandikira ng’emikono gyo gigoloddwa mu bujjuvu.
• Ddamu dduyiro okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti entambula zo zikuuma mpola era nga zifugibwa mu kiseera kyonna.

Enfatuko Okukola Okukendeera Wide-grip Press

• Obugazi bw’okukwata: Gy’okoma okugaziwa, gy’okoma okutunuulira ebinywa by’ekifuba. Kyokka, okugaziwa ennyo kiyinza okukuleetera situleesi esukkiridde ku bibegabega. Etteeka eddungi erikwata ku nsonga eno kwe kuba n’emikono gyo nga gyawukana katono okusinga obugazi bw’ebibegabega.
• Entambula efugibwa: Weewale okufubutuka okutambula. Wansizza ebbaati mpola okutuuka mu kifuba kyo, oyimirirako katono, n’oluvannyuma ogizzeeyo waggulu. Entambula eno efugibwa ejja kuyamba okusikiriza ebinywa byo obulungi n’okukendeeza ku bulabe bw’okufuna obuvune.
• Full Range of Motion: Kikulu nnyo okukozesa full range of motion mu kiseera ky’okukola dduyiro ono. Wansi bbaatule okutuusa lw’ekukwatako katono mu kifuba, olwo oginyige oddeyo waggulu okutuusa ng’emikono gyo giwanvuye mu bujjuvu. Partial reps kiyinza okuvaako ebinywa obutakwatagana ne biwangulwa

Okukendeera Wide-grip Press Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okukendeera Wide-grip Press?

Yee, abatandisi basobola okukola dduyiro wa Decline Wide-grip Press. Wabula kikulu okutandika n’obuzito obutono n’okussa essira ku ffoomu entuufu okwewala obuvune. Era kirungi okubeera n’omulabi oba omutendesi naddala eri abatandisi, okukakasa obukuumi nga bakola dduyiro ono.

Wagamba atya akawu emirundi Okukendeera Wide-grip Press?

• Flat Bench Wide-grip Press y’enkyukakyuka endala ng’essira eriteeka ku binywa by’ekifuba ebya wakati, n’ekuwa dduyiro ow’enjawulo.
• Close-grip Bench Press nkyukakyuka ng’emikono giteekebwa okumpi ku bbaala, nga giggumiza ebitundu ebisatu n’ebinywa by’omu kifuba eby’omunda.
• Decline Dumbbell Press nkyukakyuka ekozesa dumbbells mu kifo kya barbell, ekisobozesa okutambula okunene n’okutambula kw’omukono ssekinnoomu.
• Decline Wide-grip Press with Resistance Bands ye nkyukakyuka endala, nga resistance bands zikozesebwa okwongera ku buzibu obw’enjawulo n’okuyingiza ebinywa ebitebenkeza.

Waakulu obulimba ebyamarga Okukendeera Wide-grip Press?

• Flat Bench Press eyamba nnyo ku Decline Wide-grip Press kuba etunuulira ebinywa by’omu kifuba ebya wakati, okukakasa nti dduyiro w’ekifuba yeetooloovu bulungi.
• Dduyiro wa Dumbbell Fly ajjuliza Decline Wide-grip Press kuba atunuulira ebinywa by’ekifuba eby’ebweru, okutumbula ennyonyola y’ekifuba okutwaliza awamu n’obugazi decline press bw’essira eriteekako.