Push Press

• Omusangwa w'ekifo: Endokubiri.
• Ekitundu: Omasengezi

Okuva mu Push Press

Push Press ye dduyiro ow’amaanyi ow’okusitula obuzito ng’atunuulira ebibinja by’ebinywa ebingi omuli ebibegabega, emikono n’omubiri ogwa wansi, okutumbula amaanyi n’amaanyi okutwalira awamu. Esaanira omuntu yenna okuva ku bannabyamizannyo abatandisi okutuuka ku bannabyamizannyo ab’omulembe naddala abanoonya okutumbula omutindo gw’emirimu gyabwe oba omutindo gwe mu mizannyo. Abantu bandyagadde okukola dduyiro ono kuba takoma ku kwongera ku binywa n’amaanyi, wabula alongoosa bbalansi, okukwatagana, n’okutumbula omutindo gw’enkyukakyuka y’emmere okusobola okwokya kalori ennungi.

Okukola : Okukola Okufaayo Push Press

• Engage your core, fukamira katono amaviivi go n’oluvannyuma mu ngeri ey’okubwatuka n’onyiga waggulu n’amagulu go ate mu kiseera kye kimu n’osika barbell butereevu waggulu ku mutwe gwo.
• Yimirirako katono waggulu ng’emikono gyo gigoloddwa mu bujjuvu, ng’okakasa nti ebbaati ekwatagana ne layini y’omubiri gwo eya wakati ate ng’omutwe gwo gusindikiddwa mu maaso katono.
• Wansizza bbaatule edde ku bibegabega byo mu ngeri efugibwa ng’ofukamira amaviivi go okunyiga obuzito.
• Ddamu teeka ennyikira yo era weetegeke okuddiŋŋana okuddako, okukakasa nti okuuma ffoomu entuufu mu dduyiro yenna.

Enfatuko Okukola Push Press

• **Engage Your Core and Lower Body**: Push press si dduyiro wa mubiri ogwa waggulu gwokka, guzingiramu omubiri gwo gwonna. Nga tonnatandika kusitula, nyweza omusingi gwo n’omubiri gwo ogwa wansi. Kino kijja kukuwa omusingi omunywevu w’okusitula n’okukuuma omugongo gwo ogwa wansi.
• **Kozesa Amagulu Go Okuvuga Ebbaala Okulinnya**: Ensobi endala etera okukolebwa kwe kukozesa omubiri gwo ogwa waggulu gwokka okusika ebbaala waggulu. Wabula fukamira amaviivi go katono n’oluvannyuma gagolole mu ngeri ey’okubwatuka okuyamba okuvuga ebbaala waggulu. Kino kijja kukusobozesa okusitula obuzito obuzito ate n’okukuuma ebibegabega byo obutafuna buvune.
• **To Arch Your Back**: Bw'oba onyiga ebbaala waggulu,

Push Press Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Push Press?

Yee, abatandisi basobola okukola dduyiro wa Push Press. Wabula kikulu okutandika n’obuzito obutono okuyiga ffoomu entuufu n’okwewala obuvune. Era kya mugaso okuba n’omutendesi oba omuntu ssekinnoomu alina obumanyirivu okukulungamya mu dduyiro mu kusooka okukakasa nti okikola bulungi. Nga bwe kiri ku dduyiro yenna, yongera ku buzito mpolampola ng’amaanyi go n’obukodyo bwo bigenda bitereera.

Wagamba atya akawu emirundi Push Press?

• Ekyuma ekiyitibwa Behind the Neck Push Press kizingiramu okukwata ebbaati emabega w’ensingo yo mu kifo ky’okugikwata mu maaso, nga kino kitunuulidde ebibinja by’ebinywa eby’enjawulo.
• Power Jerk nkyukakyuka ya Push Press gy’ogwa wansi w’ebbaala ng’omaze okugivuga waggulu, ekikusobozesa okusitula obuzito obusingako.
• Strict Push Press ye nkyukakyuka nga tewali kukozesa magulu oba bisambi okuyamba mu kusika waggulu, ekigifuula dduyiro w’omubiri ogwa waggulu ogusinga okusoomoozebwa.
• Kettlebell Push Press erimu okukozesa kettlebell mu kifo kya barbell, ekiyinza okuwa okusoomoozebwa okw’enjawulo olw’ensaasaanya y’obuzito obw’enjawulo obwa kettlebell.

Waakulu obulimba ebyamarga Push Press?

• Overhead Squats era esobola okutumbula obulungi bwa Push Press nga erongoosa okunyweza ebibegabega n’okutambula, ekintu ekikulu ennyo mu kusitula n’okukendeeza obuzito waggulu mu ngeri ey’obukuumi.
• Deadlifts ziyinza okuba ez’omugaso mu nkola ya Push Press kuba ziyamba okuzimba amaanyi n’amaanyi okutwalira awamu naddala mu lujegere lw’emabega, olukwatibwako ng’ovuga ebbaati waggulu mu Push Press.