Smith Amawulire g’amagye agayimiridde

• Omusangwa w'ekifo: Endokubiri.
• Ekitundu: Ekibuga lyekitundu lya Smith.
• Ekinaku eky'olwayo: Deltoid Anterior
• Ekinaku eky'enna: Deltoid Lateral, Serratus Anterior, Triceps Brachii

Okuva mu Smith Amawulire g’amagye agayimiridde

Smith Standing Military Press ye dduyiro w’okutendekebwa mu maanyi nga yategekebwa okutunuulira ebibegabega, omugongo ogwa waggulu n’emikono. Kirungi nnyo eri abatandisi n’abagenda mu jjiimu abagenda mu maaso, kuba kyangu okutereezebwa okusinziira ku mitendera gya fitness n’ebiruubirirwa by’omuntu kinnoomu. Abantu bandyagadde okukola dduyiro ono okutumbula amaanyi g’omubiri ogwa waggulu, okutumbula okunnyonnyola ebinywa, n’okutumbula omutindo gw’emizannyo okutwalira awamu.

Okukola : Okukola Okufaayo Smith Amawulire g’amagye agayimiridde

• Kwata ebbaala ng’okwata ku mukono, emikono gigaziye katono okusinga obugazi bw’ebibegabega, era osumulule ebbaala.
• Nywa ebbaati waggulu okutuusa ng’emikono gyo giwanvuye mu bujjuvu waggulu w’omutwe gwo.
• Kwata okumala akaseera waggulu ku ntambula, olwo mpola mpola wansi ebbaala odde wansi okutuuka mu kifo w’otandikidde ku buwanvu bw’ekifuba.
• Ddamu ekiteeso kino ku muwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti omusingi gwo gunyweredde mu dduyiro yenna.

Enfatuko Okukola Smith Amawulire g’amagye agayimiridde

• **Grip and Elbow Alignment**: Kwata ebbaala nga egazi katono okusinga obugazi bw’ebibegabega. Engalo zo zirina okutunula mu maaso ate enkokola zo zirina okubeera butereevu wansi w’engalo zo ng’okwata ebbaala. Kino kikakasa nti ekwatagana bulungi era kikendeeza ku bulabe bw’okulumwa ebibegabega. Ensobi etera okukolebwa kwe kufuuwa enkokola, ekiyinza okuteeka puleesa esukkiridde ku bibegabega.
• **Engage Your Core**: Nga tonnatandika kunyiga, kwata core yo era ogikuume nga nnywevu mu dduyiro yenna. Kino kiyamba okukuuma obutebenkevu n’okukuuma omugongo gwo. Ensobi etera okukolebwa kwe kuzimba omugongo ng’onyiga ekiyinza okuvaako okulumwa omugongo ogwa wansi oba okulumwa.

Smith Amawulire g’amagye agayimiridde Efuna Eby'ensi

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

Yee, abatandisi basobola okukola dduyiro wa Smith Standing Military Press. Wabula kikulu okutandika n’obuzito obutono okusobola okusooka okukuguka mu ffoomu n’obukodyo. Dduyiro ono asobola okuyamba okukulaakulanya amaanyi n’okutebenkera mu bibegabega n’omubiri ogwa waggulu. Bulijjo kirungi okuba n’omukugu mu by’omubiri (fitness professional) okukulambika mu dduyiro mu kusooka okukakasa ffoomu entuufu n’okuziyiza obuvune.

Wagamba atya akawu emirundi Smith Amawulire g’amagye agayimiridde?

• Behind the Neck Smith Machine Press y’enkyukakyuka endala, etunuulira nnyo ebitundu by’omubiri eby’emabega, naye yeetaaga ffoomu entuufu okwewala obuvune.
• Single-Arm Smith Machine Military Press nkyukakyuka ya ludda lumu ekusobozesa okussa essira ku buli kibegabega nga weetongodde, okulongoosa obutakwatagana mu binywa.
• Incline Smith Machine Shoulder Press y’enkyukakyuka endala etunuulidde ebitundu by’ekifuba ebya waggulu n’eby’omu maaso, n’eyongera enjawulo mu dduyiro w’omubiri gwo ogwa waggulu.
• Ekyuma ekiyitibwa Close-Grip Smith Machine Military Press nkyukakyuka esinga kutunuulira bitundu bya triceps, ate nga ekyakola ebibegabega.

Waakulu obulimba ebyamarga Smith Amawulire g’amagye agayimiridde?

• Upright Rows nazo zisobola okujjuliza Smith Standing Military Press kuba tezikoma ku kukola bibegabega wabula zikwata ne trapezius ne biceps, bwe zityo ne zitumbula amaanyi n’okutebenkera kw’omubiri ogwa waggulu okutwalira awamu ekyetaagisa okukola press z’amagye ezikola obulungi.
• Barbell Shrugs ye dduyiro omulala ow’omugaso okugatta ne Smith Standing Military Press kuba okusinga etunuulira ebinywa bya trapezius, eyamba okunyweza n’okutebenkeza omugongo ogwa waggulu n’ensingo ekiyinza okutumbula enyimirira n’okukola mu kiseera ky’okunyiga kw’amagye.