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Reverse Grip Incline Bench Ennyiriri z'emikono ebiri

Empaawo y'ensomero

Omusangwa w'ekifoOsende y’okufuna ky’ogulemu mu mulundi.
EkitunduEkicwata ttoowaAbantu bonna abasula nyo.
Ekinaku eky'olwayoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Ekinaku eky'ennaBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Okuva mu Reverse Grip Incline Bench Ennyiriri z'emikono ebiri

Dduyiro wa Reverse Grip Incline Bench Two Arm Row dduyiro azimba amaanyi ng’okusinga atunuulira ebinywa mu mugongo gwo, mu biceps n’ebibegabega. Workout nnungi nnyo eri abantu ssekinnoomu abanoonya okutumbula amaanyi g’omubiri gwabwe ogwa waggulu n’okutumbula enyimirira yaabwe. Abantu bandyagadde okukola dduyiro ono kubanga takoma ku kutumbula kukula n’amaanyi g’ebinywa, wabula n’okutumbula okutebenkera n’okutebenkera kw’ebinywa mu mubiri ogwa waggulu.

Okukola : Okukola Okufaayo Reverse Grip Incline Bench Ennyiriri z'emikono ebiri

  • Weeteeke ku katebe, ekifuba n’olubuto nga binywezeddwa ku nserengeto, ebigere biwanvu ku ttaka era kwata dumbbells butereevu wansi ku buwanvu bw’omukono.
  • Sika dumbbells ng’oyolekera ekifuba kyo ng’ofukamira ebikoona n’okusika ebibegabega byo wamu, ng’enkokola zo zikuuma nga ziri kumpi n’omubiri gwo.
  • Yimirirako katono ng’ebiwujjo bituuse mu kifuba kyo, olwo obikka mpola mpola oddeyo wansi mu kifo we watandikira.
  • Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okuuma enkwata y’okudda emabega n’entambula ezifugibwa mu dduyiro yenna.

Enfatuko Okukola Reverse Grip Incline Bench Ennyiriri z'emikono ebiri

  • Okuteeka mu kifo ekituufu: Tandika ng’ogalamira ku katebe akaserengese ng’ekifuba n’olubuto binyigiriziddwa ku katebe. Ebigere byo birina okuba nga bipapajjo ku ttaka okusobola okutebenkera. Weewale okusitula ebigere oba amagulu ng’okola dduyiro kuba kino kiyinza okukuviirako okubulwa bbalansi oba okufuna obuvune.
  • Entambula efugirwa: Bw’oba ​​okola olunyiriri, ssika ebbaati waggulu ng’oyolekera ekifuba kyo, ng’enkokola zo zikuume nga ziri kumpi n’omubiri gwo. Weewale okusika omuguwa oba okukozesa momentum okusitula barbell. Kino kiyinza okuvaako ffoomu etali ntuufu n’okufuna obuvune. Mu kifo ky’ekyo, essira lisse ku ntambula ezigenda mpola era ezifugibwa.
  • Full Range of Motion: Okusobola okufunamu ennyo mu dduyiro ono, kakasa nti okozesa full Range of Motion

Reverse Grip Incline Bench Ennyiriri z'emikono ebiri Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Reverse Grip Incline Bench Ennyiriri z'emikono ebiri?

Yee, abatandisi basobola okukola dduyiro wa Reverse Grip Incline Bench Two Arm Row. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu n’obukodyo obutuufu. Dduyiro ono atunuulira ebinywa by’omugongo naddala ebya lats ne rhomboids. Era ekola ku biceps n’emikono egy’omu maaso olw’okukwata emabega. Kirungi abatandisi okuba n’omutendesi oba omuntu alina obumanyirivu abalabirira mu kusooka okukakasa nti dduyiro bakola bulungi n’okwewala obuvune bwonna obuyinza okubaawo. Nga bwe kiri ku dduyiro yenna omupya, kikulu okwongera ku buzito mpolampola ng’amaanyi n’obukugu bigenda bitereera.

Wagamba atya akawu emirundi Reverse Grip Incline Bench Ennyiriri z'emikono ebiri?

  • Supinated Grip Incline Bench Row: Mu nkyukakyuka eno, okozesa supinated (underhand) grip mu kifo ky’okukwata reverse grip, eyinza okutunuulira ebinywa eby’enjawulo mu mugongo n’emikono.
  • Reverse Grip Incline Bench Dumbbell Row: Enkyukakyuka eno erimu okukozesa dumbbells mu kifo kya barbell, ekiyinza okuwa entambula esingako n’okusobozesa okutambula kw’omukono ogw’omuntu kinnoomu.
  • Reverse Grip Incline Bench Cable Row: Enkyukakyuka eno ekozesa ekyuma kya cable mu kifo ky’obuzito obw’obwereere, ekiyinza okuwa okusika omuguwa okutambula buli kiseera mu ntambula yonna era nga kiyinza okuvaako ebinywa okukula ennyo.
  • Reverse Grip Incline Bench T-Bar Row: Enkyukakyuka eno ekozesa ekyuma kya T-bar, ekisobozesa okukwata n’enkoona ey’enjawulo, ekiyinza okutunuulira ebinywa okuva mu ndowooza ey’enjawulo.

Waakulu obulimba ebyamarga Reverse Grip Incline Bench Ennyiriri z'emikono ebiri?

  • Pull-ups dduyiro mulala munene ajjuliza Reverse Grip Incline Bench Two Arm Rows kuba era zitunuulira ebinywa mu mugongo ne biceps, naye nga essira liteekebwa ku mubiri ogwa waggulu n’omusingi, okutumbula amaanyi okutwalira awamu n’okutebenkera.
  • Ennyiriri za Cable ezitudde ziyinza okuba dduyiro omulungi ennyo ow’okujjuliza Reverse Grip Incline Bench Two Arm Rows nga bwe zissa essira ku kunyweza omugongo ogwa wakati, biceps, n’ebibegabega, okufaananako n’ebinywa ebigendereddwa mu lunyiriri lw’okukwata emabega, naye nga zirina entambula ey’enjawulo, okuyamba okulongoosa bbalansi y’ebinywa n’okukwatagana.

Ebifaananyi ez'okusobola okutandika Reverse Grip Incline Bench Ennyiriri z'emikono ebiri

  • Olunyiriri lw'emikono ebiri nga luliko Dumbbell
  • Dduyiro w’Olunyiriri lw’Okuserengeta
  • Workout y'omugongo ne Dumbbell
  • Enkola ya Reverse Grip Row
  • Dduyiro wa Dumbbell ku binywa by'omugongo
  • Incline Bench Ennyiriri z'emikono ebiri
  • Okutendekebwa mu Dumbbell Back
  • Dduyiro wa Reverse Grip Incline Bench
  • Okutendekebwa kw'amaanyi g'omugongo
  • Dumbbell Row ku ntebe ya Incline