Reverse Grip Incline Ennyiriri z’entebe

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

Okuva mu Reverse Grip Incline Ennyiriri z’entebe

Reverse Grip Incline Bench Row dduyiro azimba amaanyi ng’atunuulira ebinywa by’omugongo naddala ebya lats, rhomboids ne traps ate ng’akwata ne biceps n’emikono gyo egy’omu maaso. Esaanira abatandisi n’abasitula ebyuma eby’omulembe kuba esobola bulungi okugitereeza okutuukagana n’omutindo gwonna ogwa fitness. Dduyiro ono mulungi nnyo eri abo abanoonya okulongoosa enyimirira yaabwe, okutumbula okunnyonnyola ebinywa, n’okwongera amaanyi g’omubiri ogwa waggulu.

Okukola : Okukola Okufaayo Reverse Grip Incline Ennyiriri z’entebe

• Yimirira ng’ebigere byo byawukanye mu bugazi bw’ebibegabega, fukamira ku bisambi n’amaviivi, era kwata ebbaati ng’okwata wansi, ng’emikono gyawukanye okutuuka ku bibegabega.
• Sika ebbaati okutuuka ku lubuto lwo olwa waggulu ng’ozza emabega ebibegabega byo n’onyiga ebikoona byo, omugongo gwo nga gugoloddwa ate ng’omubiri gwo guli mu mbeera nnungi.
• Yimirirako waggulu ku ntambula, ng’onyiga ebibegabega byo okumala akaseera.
• Wansi mpola mpola barbell oddeyo mu kifo w’otandikidde, ng’okuuma okufuga entambula, era oddemu dduyiro okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Reverse Grip Incline Ennyiriri z’entebe

• Obuzito obusaanidde: Londa obuzito bw’osobola okusitula obulungi. Ensobi ya bulijjo okukozesa obuzito obuzitowa ennyo, ekiyinza okuvaako ffoomu etali ntuufu n’okufuna obuvune. Tandika n’obuzito obutono ogende mpolampola ng’amaanyi go geeyongera.
• Enkwata Entuufu: Kwata ebbaati n’enkwata ey’emabega, engalo nga zitunudde gy’oli. Emikono gyo girina okuba nga gyawukana okutuuka ku bibegabega. Ensobi etera okukolebwa kwe kukwata ebbaati nga bugazi oba nga nfunda nnyo, ekiyinza okunyigiriza engalo zo n’okukomya dduyiro ono okukola obulungi.
• Entambula efugirwa: Bw’oba ​​ositula ebbaati, ebikoona bibeere kumpi n’omubiri gwo era osika ebbaati okutuuka mu kifuba kyo ekya wansi. Oluvannyuma, kikka wansi kidde wansi mu ngeri efugibwa. Weewale okusikambula oba okukka amangu obuzito, kuba kino kiyinza okukuviirako

Reverse Grip Incline Ennyiriri z’entebe Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Reverse Grip Incline Ennyiriri z’entebe?

Yee, abatandisi basobola okukola dduyiro wa Reverse Grip Incline Bench Row, naye kyetaagisa okutandika n’obuzito obutono okwewala obuvune. Dduyiro ono mulungi nnyo mu kutunuulira ebinywa by’omugongo naddala ebya lats. Era kya mugaso eri ebitundu by’omubiri ebiyitibwa biceps ne forearms olw’okukwata emabega. Wano waliwo ekitabo eky’enjawulo ekikwata ku ngeri y’okukikola: 1. Teeka entebe eserengese ku nkoona ya diguli nga 45. 2. Yimirira emabega w’entebe okwate ‘dumbbells’ nga zirina ‘reverse grip’ (engalo zitunudde mu maaso). 3. Weesigamye mu maaso okuva mu bisambi, so si mu kiwato, era oteeke ekifuba ku katebe. Emikono gyo gireke giwanikibwe butereevu wansi. 4. Ng’okuuma enkokola zo nga ziri kumpi n’omubiri gwo, ssika dumbbells waggulu ng’oyolekera ekifuba kyo. 5. Wanika obuzito budde wansi oluvannyuma lw’okuyimirirako akaseera katono. 6. Omugongo gukuume nga gugoloddwa mu kiseera kyonna. Jjukira nti bulijjo kikulu okubuguma nga tonnatandika dduyiro yenna n’okunyogoga oluvannyuma.

Wagamba atya akawu emirundi Reverse Grip Incline Ennyiriri z’entebe?

• Wide Grip Reverse Incline Bench Row: Mu nkyusa eno, okozesa enkwata egazi ku barbell okutunuulira ebinywa eby’enjawulo naddala ebinywa eby’ebweru eby’omugongo.
• Close Grip Reverse Incline Bench Row: Enkyukakyuka eno erimu okukozesa okukwata okumpi, okutunuulira ennyo ebinywa by’omugongo ogwa wakati.
• Supinated Grip Incline Bench Row: Mu nkyukakyuka eno, mu kifo ky’okukwata emabega, okozesa okukwata okusitama (wansi), ekiyinza okutuuka ku biceps n’omugongo ogwa waggulu mu ngeri ey’enjawulo.
• Reverse Grip Incline Bench Row with Resistance Bands: Mu kifo ky’okukozesa obuzito, enkyukakyuka eno ekozesa obuzito obuziyiza okuwa tension, okuwa okusoomoozebwa okw’enjawulo eri ebinywa by’omugongo.

Waakulu obulimba ebyamarga Reverse Grip Incline Ennyiriri z’entebe?

• Pull-ups y’emu ku nsonga endala ennungi ennyo kuba nazo zitunuulira ebinywa by’omugongo naye nga zirimu obuzito bw’omubiri obusingako, okwongera ku maanyi n’okusomooza ebinywa mu ngeri ey’enjawulo, ekiyinza okuvaako okulongoosa mu mutindo mu Reverse Grip Incline Bench Row.
• Ennyiriri za Cable ezitudde zijjuliza Ennyiriri za Reverse Grip Incline Bench Rows nga zissa essira ku bibinja by’ebinywa bye bimu naye nga zitudde, mu mbeera enywevu, ekisobozesa okussa essira ku ffoomu n’okufuga, ekiyinza okutumbula obulungi bwa Reverse Grip Incline Bench Row.