Olunyiriri lwa Lever

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Kakok yapapa obuzi obaakubambezzamu.
• Ekinaku eky'olwayo: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Ekinaku eky'enna: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Okuva mu Olunyiriri lwa Lever

Lever Row dduyiro wa kutendekebwa mu maanyi ng’atunuulira ebinywa ebikulu mu mubiri ogwa waggulu omuli omugongo, ebibegabega n’emikono, ekigifuula dduyiro omulungi ennyo eri abantu ssekinnoomu abaagala okulongoosa amaanyi g’omubiri ogwa waggulu n’enyimirira. Kirungi nnyo eri abatandisi n’abawagizi ba fitness ey’omulembe olw’obuzibu bwayo obutereezebwa okusinziira ku buzito obukozesebwa. Okukola Lever Rows kiyinza okutumbula okunnyonnyola ebinywa, okutumbula enyimirira ennungi, n’okulongoosa okutwalira awamu omutindo gw’emirimu.

Okukola : Okukola Okufaayo Olunyiriri lwa Lever

• Kwata omukono gwa lever ng’emikono gyombi, engalo nga zitunudde mu ndala, ogisika ng’ogitunudde mu mubiri gwo ng’okuuma ebikoona byo kumpi n’omubiri gwo.
• Nywa ebibegabega byo wamu waggulu ku ntambula, ng’okwata okumala akaseera okukakasa nti ebinywa bikonziba nnyo.
• Sumulula mpola omukono, gusobozese okudda mu kifo we watandikidde, okukakasa nti okuuma obuyinza mu ntambula yonna okwewala obuvune.
• Ddamu enkola eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma ffoomu entuufu mu buli kuddiŋŋana kwonna.

Enfatuko Okukola Olunyiriri lwa Lever

• Entambula efugirwa: Weewale okutambula okuwuuma, okw’amangu. Mu kifo ky’ekyo, dduyiro oyo kola mpola era ng’ofuga. Kino tekikoma ku kukendeeza bulabe bwa buvune wabula era kikakasa nti ebinywa byo bikwatagana mu ntambula yonna, ekivaamu okukula obulungi n’okunyweza ebinywa.
• Enkwata Entuufu: Kakasa nti okwata bulungi lever. Engalo zo zirina okuba nga zitunudde wansi ate emikono gyo girina okuteekebwa nga gyawukana okusinga obugazi bw’ebibegabega. Okukwata obubi kiyinza okuvaako engalo okunyigirizibwa n’obutagenderera binywa by’omugongo.
• Full Range of Motion: Okusobola okufuna ekisingawo mu Lever Row, kakasa nti okozesa full range of motion. Kino kitegeeza okusika lever okutuukira ddala mu lubuto lwo era...

Olunyiriri lwa Lever Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Olunyiriri lwa Lever?

Yee, abatandisi basobola okukola dduyiro wa Lever Row, naye balina okutandika n’obuzito obutono okukakasa nti bakozesa ffoomu entuufu n’okutangira obuvune. Era kirungi okuba n’omutendesi oba omuntu alina obumanyirivu abalabirira okukakasa nti dduyiro bakola bulungi.

Wagamba atya akawu emirundi Olunyiriri lwa Lever?

• Lever High Row: Enkyukakyuka eno etunuulira omugongo gwo ogwa waggulu n’ebibegabega, ekiyamba okulongoosa enyimirira yo n’amaanyi g’omubiri gwo ogwa waggulu.
• Lever Seated Row: Mu nkyukakyuka eno, otuula ng’okola olunyiriri, ekiyinza okuyamba okwawula ebinywa byo ebya lats n’eby’omugongo ogwa waggulu.
• Lever Chest-Supported Row: Enkyukakyuka eno ewagira ekifuba kyo ku paadi, eyamba okukendeeza ku buzibu ku mugongo gwo ogwa wansi n’okukusobozesa okussa essira ku mubiri gwo ogwa waggulu.
• Lever Underhand Row: Enkyukakyuka eno erimu okukwata wansi, ekiyinza okuyamba okutunuulira ebinywa eby’enjawulo mu mugongo gwo n’okulongoosa amaanyi g’okukwata.

Waakulu obulimba ebyamarga Olunyiriri lwa Lever?

• Pull-ups ye dduyiro omulala akwatagana ne Lever Row, kuba zikola ebibinja by’ebinywa ebikulu bye bimu, omuli latissimus dorsi ne rhomboids, bwe kityo ne kilongoosa amaanyi g’omubiri ogwa waggulu n’okugumiikiriza.
• Ennyiriri ezifukamidde nazo zijjuliza Lever Rows kuba zitunuulira ebibinja by’ebinywa ebifaanagana omuli lats ne rhomboids, naye era zikwata ne biceps n’emikono egy’omu maaso, ne ziwa dduyiro ow’omubiri ogwa waggulu mu ngeri esingako.