Okutudde okumpi-okukwata Concentration Curl

• Omusangwa w'ekifo: Musajja., Bizeeyo by'ekiseera.
• Ekitundu: Omasengezi
• Ekinaku eky'olwayo: Brachialis
• Ekinaku eky'enna: Biceps Brachii, Brachioradialis

Okuva mu Okutudde okumpi-okukwata Concentration Curl

Seated Close-grip Concentration Curl ye dduyiro agenderera okuzimba amaanyi ng’essira aliteeka ku kwawula ebitundu by’omubiri ebiyitibwa biceps okwongera okunnyonnyola ebinywa n’okukula. Dduyiro ono mulungi nnyo eri abantu ssekinnoomu ku mitendera gyonna egy’okubeera omulamu obulungi naddala abo abanoonya okutumbula amaanyi g’omubiri gwabwe ogwa waggulu n’okulongoosa ebinywa. Okuyingiza Seated Close-grip Concentration Curls mu nkola y’okukola dduyiro kiyinza okuvaako okulongoosa mu kulabika obulungi kw’emikono n’amaanyi g’emirimu, ekifuula emirimu egya bulijjo egy’okusitula oba okusika egyangu.

Okukola : Okukola Okufaayo Okutudde okumpi-okukwata Concentration Curl

• Kwata dumbbell mu mukono gumu era weesigame mu maaso katono, ng’oteeka emabega w’omukono gwo ogwa waggulu ku munda mu kisambi kyo ekiri ku ludda lwe lumu.
• Omugongo gukuume nga gugoloddwa ate ng’enkokola yo ekukubye, zinga mpola mpola dumbbell waggulu ng’oyolekera ekibegabega kyo, ng’otambuza omukono gwo gwokka ogw’omu maaso.
• Kwata ekifo kino okumala akasekondi waggulu, ng’onyiga ekinywa kyo eky’omubiri (bicep muscle), olwo wansi mpola mpola dumbbell oddeyo mu kifo we yatandikira.
• Ddamu dduyiro ono okumala omuwendo gw’okuddiŋŋana gw’oyagala, olwo okyuse emikono.

Enfatuko Okukola Okutudde okumpi-okukwata Concentration Curl

• Enkwata Entuufu: Kwata dumbbell mu mukono gwo ogwa ddyo, ng’engalo yo etunudde waggulu. Enkwata yo erina okuba nga nnywevu naye nga tenywevu nnyo. Weewale okukwata dumbbell mu ngeri etali nnungi kuba kino kiyinza okuvaako okubulwa obuyinza n’okufuna obuvune.
• Enfo y’enkokola: Wummuza enkokola yo eya ddyo munda mu kisambi kyo ekya ddyo, waggulu ddala w’okugulu. Kino kiwa obuwagizi obwetaagisa era ne kyawula ekinywa kya bicep. Weewale okuleka enkokola yo okuseerera oba okutambula ng’okola dduyiro kuba kiyinza okukendeeza ku bulung’amu bwayo ne kivaako okunyigirizibwa oba okulumwa.
• Entambula efugirwa: Situla dumbbell ng’oyolekera ekibegabega kyo mu ngeri mpola era efugirwa, olwo ogikka wansi oddeyo wansi. Weewale okutambula amangu oba okutambula amangu kuba bino biyinza okuvaako ebinywa okunyigirizibwa n’owangula

Okutudde okumpi-okukwata Concentration Curl Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okutudde okumpi-okukwata Concentration Curl?

Yee, abatandisi mazima ddala basobola okukola dduyiro wa Seated Close-grip Concentration Curl. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Nga bwe kiri ku dduyiro yenna omupya, kiyinza okuba eky’omugaso okusooka okuba n’omutendesi w’omuntu oba omuntu alina obumanyirivu mu kugenda mu jjiimu okusooka okulaga obukodyo obutuufu. Bulijjo jjukira okubuguma nga tonnatandika kukola dduyiro yenna.

Wagamba atya akawu emirundi Okutudde okumpi-okukwata Concentration Curl?

• Incline Bench Close-grip Concentration Curl y’enkyukakyuka endala gy’otuula ku ntebe ya incline, eyinza okwongera ku buwanvu bw’entambula n’okutunuulira ebitundu by’omubiri gwo eby’enjawulo.
• Preacher Close-grip Concentration Curl erimu okukozesa entebe y’omubuulizi, esobola okuwa obuwagizi obw’enjawulo n’okwawula ebitundu by’omubiri ebiyitibwa biceps mu ngeri ennungi.
• Hammer Close-grip Concentration Curl nkyukakyuka erimu okukwata dumbbell mu mbeera eyeesimbye (nga ennyondo), eyinza okutunuulira ekinywa kya brachialis ne brachioradialis (ekinywa ky’omukono ogw’omu maaso).
• Supine Close-grip Concentration Curl y’enkyukakyuka endala gy’ogalamira ku mugongo ku ntebe empanvu, eyinza okukyusa enkoona ya dduyiro n’okutunuulira ebitundu byo eby’omu biceps okuva mu ndowooza ey’enjawulo.

Waakulu obulimba ebyamarga Okutudde okumpi-okukwata Concentration Curl?

• Hammer Curls: Hammer curls era zitunuulira biceps ne brachialis, ekinywa ky’omukono ogwa waggulu, nga zijjuliza Seated Close-grip Concentration Curl nga zikola ebinywa bino mu mbeera ey’enjawulo ey’okukwata, ekiyinza okuvaako okukula kw’ebinywa mu ngeri ey’enjawulo.
• Tricep Dips: Wadde nga dduyiro ono okusinga atunuulira triceps, atuukiriza Seated Close-grip Concentration Curl kuba atumbula enkula y’emikono n’amaanyi mu ngeri ey’enjawulo, ekintu ekikulu kuba triceps ez’amaanyi zisobola okuyamba okulongoosa dduyiro wa bicep nga ziwa obutebenkevu n’obuwagizi.