Thumbnail for the video of exercise: Reverse Grip Okukendeera Bench Press

Reverse Grip Okukendeera Bench Press

Empaawo y'ensomero

Omusangwa w'ekifoEbinyumu
EkitunduOmasengezi
Ekinaku eky'olwayoPectoralis Major Sternal Head
Ekinaku eky'ennaDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Reverse Grip Okukendeera Bench Press

Reverse Grip Decline Bench Press dduyiro wa maanyi ng’okusinga atunuulira ebinywa by’ekifuba ebya wansi, ate ng’akwata n’ebitundu ebisatu n’ebibegabega. Kirungi nnyo eri abasitula obuzito ab’omu makkati okutuuka ku ba waggulu abanoonya okutumbula ennyonyola y’ekifuba n’okutumbula amaanyi g’omubiri ogwa waggulu. Bw’oyingiza dduyiro ono mu nkola yo, osobola okuganyulwa mu kweyongera kw’ebinywa, okulongoosa mu kutebenkera, n’enkola ey’okukola dduyiro ey’enjawulo.

Okukola : Okukola Okufaayo Reverse Grip Okukendeera Bench Press

  • Situla ebbaati ng’okwata eky’emabega (engalo zitunudde gy’oli), emikono nga gyawuddwamu okutuuka mu bugazi bw’ebibegabega, era gisitule okuva ku kkeeki okugikwata butereevu ku kifuba kyo.
  • Wansi mpola mpola barbell ng’oyolekera ekifuba kyo, ng’okuuma enkokola zo nga ziri kumpi n’omubiri gwo okukakasa nti triceps zo n’ebinywa by’ekifuba bikwatagana.
  • Barbell bw’emala okumpi n’ekifuba kyo, zza emabega entambula era onyige barbell oddeyo waggulu okutuuka mu kifo we yatandikira, ng’ogololera emikono gyo mu bujjuvu naye nga tosiba nkokola zo.
  • Ddamu ekikolwa kino okumala omuwendo gw’okuddiŋŋana gw’oyagala, olwo n’obwegendereza oteeke ebbaati eddeyo ku kkeeki ng’omaze.

Enfatuko Okukola Reverse Grip Okukendeera Bench Press

  • **Essira lisse ku Ffoomu, So Si Buzito**: Kikulu nnyo okukulembeza ffoomu okusinga obuzito bw’ositula. Bench press ekwata emabega (reverse grip bench press) ntambula nzibu okusinga bench press eya bulijjo, era okusitula ennyo kiyinza okuvaako ffoomu etali ntuufu n’okufuna obuvune. Tandika n’obuzito obutono okutuusa lw’onoonyuma ne ffoomu, olwo n’oyongera ku buzito mpolampola.
  • **Kozesa Spotter**: Dduyiro ono ayinza okusoomoozebwa okukola wekka olw’okukwata n’enkoona ey’enjawulo. Okubeera n’omuntu amulaba kiyinza okukuyamba okukakasa nti dduyiro okola bulungi era mu butuufu. Era zisobola okukuyamba okusitula ebbaala n’okugiteeka ku rrack

Reverse Grip Okukendeera Bench Press Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Reverse Grip Okukendeera Bench Press?

Yee, abatandisi basobola okukola dduyiro wa Reverse Grip Decline Bench Press, naye kikulu okutandika n’obuzito obutono okwewala obuvune n’okukakasa ffoomu entuufu. Dduyiro ono ayinza okusoomoozebwa katono eri abatandisi kuba yeetaaga okukwatagana obulungi n’amaanyi. Kirungi okuba n’omulabi olw’obukuumi naddala eri abapya mu dduyiro ono. Nga bulijjo, kirungi okwebuuza ku mukugu mu kukola ffiiti oba omutendesi w’omuntu okukakasa nti dduyiro okola bulungi.

Wagamba atya akawu emirundi Reverse Grip Okukendeera Bench Press?

  • The Flat Bench Press: Eno ye nkola ya dduyiro eya mutindo, ekolebwa ku ntebe empanvu, ng’etunuulidde ekibinja kyonna eky’ebinywa by’omu kifuba.
  • The Close-Grip Bench Press: Enkyukakyuka eno essira erisinga kulissa ku triceps, naye era ekwata ebinywa by’ekifuba.
  • Dumbbell Decline Bench Press: Enkyukakyuka eno ekolebwa nga tukozesa dumbbells mu kifo kya barbell, ekisobozesa okutambula okunene n’okutambula kw’omukono okwetongodde.
  • The Decline Push-Up: Dduyiro ono ow’obuzito bw’omubiri akoppa entambula ya decline bench press, ng’atunuulira ekifuba ekya wansi ne triceps, naye asobola okukolebwa nga tolina kyuma kyonna.

Waakulu obulimba ebyamarga Reverse Grip Okukendeera Bench Press?

  • Close-Grip Bench Press: Dduyiro ono era atuukiriza Reverse Grip Decline Bench Press kuba essira aliteeka ku triceps n’ekitundu ekiri wakati mu kifuba, ebinywa nabyo ebikwatibwako mu kiseera kya Reverse Grip Decline naye ku ddaala ettono.
  • Bent Over Rows: Dduyiro ono akola ebinywa by’omugongo, n’awa bbalansi eri Reverse Grip Decline Bench Press etunuulidde ekifuba, n’okukakasa nti dduyiro w’omubiri ogwa waggulu mu bujjuvu.

Ebifaananyi ez'okusobola okutandika Reverse Grip Okukendeera Bench Press

  • "Barbell akola dduyiro w'ekifuba".
  • "Dduyiro z'okukwata mu ngeri ey'okudda emabega".
  • "Okukendeera kw'enkyukakyuka mu bench press".
  • "Dduyiro w'okunyweza ekifuba".
  • "Barbell reverse grip okukendeera bench press".
  • "Dduyiro w'okuzimba ebinywa by'ekifuba".
  • "Dduyiro w'ekifuba ow'okusitula obuzito".
  • "Eby'okukola dduyiro mu kifuba eby'omulembe".
  • "Dduyiro wa Barbell ku pecs".
  • "Enkola ya reverse grip bench press".