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Smith Amawulire g’amagye agayimiridde

Empaawo y'ensomero

Omusangwa w'ekifoEndokubiri.
EkitunduEkibuga lyekitundu lya Smith.
Ekinaku eky'olwayoDeltoid Anterior
Ekinaku eky'ennaDeltoid Lateral, Serratus Anterior, Triceps Brachii
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Smith Amawulire g’amagye agayimiridde

Smith Standing Military Press dduyiro atendekebwa amaanyi ng’okusinga atunuulira ebibegabega, triceps, n’omugongo ogwa waggulu, okuyamba okuzimba ebinywa n’okutumbula amaanyi g’omubiri ogwa waggulu. Esaanira omuntu yenna okuva ku batandisi okutuuka ku baagalana ba fitness ey’omulembe olw’obuzito obutereezebwa n’entambula y’ekyuma kya Smith ekifugibwa. Dduyiro ono yeegomba kubanga ayamba okuyimirira obulungi, alongoosa amaanyi g’emirimu mu mirimu gya buli lunaku, era asobola okutumbula omutindo mu mizannyo emirala.

Okukola : Okukola Okufaayo Smith Amawulire g’amagye agayimiridde

  • Kwata ebbaala ng’okozesa ‘overhand grip’ (engalo nga zitunudde mu maaso) ogisitula okuva ku rack, ogireete ku ddaala ly’ebibegabega. Eno y’entandikwa yo.
  • Tandika dduyiro ng’onyiga ebbaala waggulu okutuusa ng’emikono gyo giwanvuye mu bujjuvu, okukakasa nti omugongo gwo gugoloddwa ate ng’omusingi gwo guyingidde mu ntambula yonna.
  • Yimirirako katono waggulu ku ntambula, olwo mpola mpola wansi ebbaala odde wansi mu kifo w’otandikidde.
  • Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti ffoomu yo esigala nga tekyukakyuka mu dduyiro yenna.

Enfatuko Okukola Smith Amawulire g’amagye agayimiridde

  • **Correct Grip**: Emikono gyo girina okuba nga gigazi katono okusinga nga gyawukana okutuuka ku bugazi bw’ebibegabega. Kakasa nti engalo zo zitunudde mu maaso ate ng’ebikoona biri butereevu wansi w’engalo zo. Kino kijja kukuwa amaanyi n’okufuga okusinga ku bbaala. Ensobi eya bulijjo ey’okwewala kwe kukwata ebbaala ngazi nnyo oba nga nfunda ennyo, ekiyinza okuvaako obuvune ku mukono oba ku bibegabega.
  • **Kuuma Ennyimiririra Ennungi**: Kuuma omugongo gwo nga gugoloddwa ate nga n'omusingi gwo gunyweredde mu dduyiro yenna. Weewale okukuba omugongo oba okwesigamira emabega ng’onyiga ebbaala waggulu, kuba kino kiyinza okuleeta okunyigirizibwa kw’omugongo ogwa wansi. Ebigere byo birina okuba nga byawukana okutuuka mu bugazi bw’ebibegabega era nga binywevu ku ttaka okukuwa obutebenkevu.
  • **Entambula efugirwa**: Situla ebbaala mu ngeri efugibwa mpola.

Smith Amawulire g’amagye agayimiridde Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Smith Amawulire g’amagye agayimiridde?

Yee, abatandisi mazima ddala basobola okukola dduyiro wa Smith Standing Military Press. Wabula kikulu okutandika n’obuzito obutono okussa essira ku ffoomu n’okutangira obuvune. Dduyiro ono asobola okuba ow’omugaso ennyo mu kuzimba amaanyi g’ebibegabega n’okutebenkera. Nga bwe kiri ku dduyiro yenna, kirungi abatandisi okuba n’omutendesi oba omukugu mu kugenda mu jjiimu okubalaga ffoomu entuufu okukakasa nti bakikola bulungi era nga tebalina bulabe.

Wagamba atya akawu emirundi Smith Amawulire g’amagye agayimiridde?

  • Ekyuma ekiyitibwa Seated Smith Machine Shoulder Press y’enkyukakyuka endala mw’okola dduyiro ng’otudde, ekuwa obutebenkevu obusingako n’okukusobozesa okusitula obuzito obuzito.
  • Single-Arm Smith Machine Shoulder Press nkyukakyuka ya ludda lumu ekusobozesa okukola ku buli kibegabega nga weetongodde, ekiyamba okukola ku butakwatagana bwonna mu binywa.
  • Incline Smith Machine Shoulder Press kizingiramu okuteeka entebe ku incline, ekikyusa enkoona y’okunyiga n’okutunuulira ebitundu eby’enjawulo eby’ebinywa by’ebibegabega.
  • Smith Machine Arnold Press nkyukakyuka esingako obuzibu egatta ekyuma ekikuba ebibegabega eky’ekinnansi n’entambula ey’okukyukakyuka, nga kikola ebinywa byombi eby’omu maaso n’eby’ebbali ebya deltoid.

Waakulu obulimba ebyamarga Smith Amawulire g’amagye agayimiridde?

  • Ennyiriri Ezigolokofu: Ennyiriri ezigolokofu nazo zitunuulira ebibegabega ebiyitibwa deltoids ne upper trapezius, naye mu ngeri ey’enjawulo zissa essira ku deltoids ez’ebbali n’ez’emabega okusinga ekyuma ekikuba ebitabo eky’amagye, ne ziwa enkula y’ebibegabega ey’enjawulo.
  • Lateral Raises: Dduyiro ono eyawula ebitundu ebiyitibwa lateral deltoids, era nga bino bikozesebwa mu Smith Standing Military Press. Nga enyweza ebinywa bino nga byetongodde, esobola okuyamba okutumbula omulimu n’okutebenkera mu kiseera ky’amawulire g’amagye.

Ebifaananyi ez'okusobola okutandika Smith Amawulire g’amagye agayimiridde

  • Smith Machine Dduyiro w'ebibegabega
  • Smith Press Workout mu by'amawulire
  • Smith Machine Ekitongole ky’amagye
  • Okunyweza ebibegabega n'ekyuma kya Smith
  • Smith Machine Overhead Ekyuma ekikuba ebitabo
  • Smith Machine Okukola dduyiro w'omubiri ogwa waggulu
  • Smith Obukodyo bw’amawulire g’amagye ng’ayimiridde
  • Smith Machine Ekitabo ky'okunyiga ebibegabega
  • Engeri y'okukolamu Smith Standing Military Press
  • Smith Machine Workout ku bibegabega