Smith Asika ebibegabega

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Ekibuga lyekitundu lya Smith.
• Ekinaku eky'olwayo: Trapezius Upper Fibers
• Ekinaku eky'enna: Levator Scapulae, Trapezius Middle Fibers

Okuva mu Smith Asika ebibegabega

Smith Shrug ye dduyiro w’okutendeka amaanyi ng’okusinga atunuulira ebinywa bya trapezius, okutumbula okukula kw’ebinywa n’okutumbula amaanyi g’omubiri ogwa waggulu. Dduyiro mulungi nnyo eri bannabyamizannyo, abazimba omubiri, oba omuntu yenna ayagala okukulaakulanya ebinywa bye eby’ebibegabega n’eby’omugongo ogwa waggulu. Abantu bayinza okulonda dduyiro ono okutumbula omutindo gw’omubiri gwabwe, okulongoosa enyimirira oba okutuuka ku ndabika y’omubiri ogwa waggulu mu ngeri etegeerekeka.

Okukola : Okukola Okufaayo Smith Asika ebibegabega

• Kwata ebbaala n’emikono gyombi, nga gyawukana nga bugazi bw’ebibegabega, era gisitule okuva ku kkeeki ng’ogolola omubiri gwo n’amagulu.
• Wansi ebibegabega byo nga bwe kisoboka, okole okugolola mu mitego gyo egya waggulu, n’oluvannyuma ositule ebibegabega byo waggulu nga bwe kisoboka, ng’obiwanika ng’obitunudde mu matu go.
• Kwata ekibegabega waggulu okumala akaseera okusobola okutumbula okukonziba mu mitego gyo.
• Wansi mpola ebibegabega byo odde wansi mu kifo we watandikira era oddemu dduyiro okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Smith Asika ebibegabega

• Entambula efugirwa: Weewale okusikaasikanya oba okukozesa amaanyi okusitula obuzito. Eno nsobi ya bulijjo eyinza okuvaako omuntu okufuna obuvune. Mu kifo ky’ekyo, situla ebbaati ng’ositula ebibegabega byo waggulu nga bwe kisoboka, kwata okumala akaseera, n’oluvannyuma ogikka wansi oddeyo wansi mu ngeri efugibwa.
• Enkolagana y’ebirowoozo n’ebinywa: Essira lisse ku binywa by’okola. Kino kitegeeza ddala okuwulira okukonziba mu mitego gyo ng’ositula obuzito so si kuyita mu ntambula zokka. Akakwate kano ak’ebirowoozo n’ebinywa kuyinza okukuyamba okufunamu ennyo mu dduyiro.
• Obuzito Obusaanira: Ensobi endala etera okukolebwa kwe kukozesa obuzito obuyitiridde. Kino kisobola...

Smith Asika ebibegabega Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Smith Asika ebibegabega?

Yee, abatandisi basobola okukola dduyiro wa Smith Shrug. Dduyiro mwangu nnyo okukola era mulungi nnyo mu kunyweza n’okukulaakulanya ebinywa bya trapezius ebya waggulu. Wabula okufaananako ne dduyiro yenna, kikulu okukozesa ffoomu entuufu n’okutandika n’obuzito obutono okwewala okufuna obuvune. Kiyinza okuba eky’omugaso okusooka okuba n’omutendesi w’omuntu oba omuntu alina obumanyirivu mu kugenda mu jjiimu okusooka okulaga dduyiro.

Wagamba atya akawu emirundi Smith Asika ebibegabega?

• The Barbell Smith Shrug: Mu nkyukakyuka eno, bakozesa barbell mu kifo ky’ekyuma kya Smith, ekiyinza okuyamba okukwata ebinywa eby’enjawulo.
• The Behind-The-Back Smith Shrug: Kino kizingiramu okukwata ebbaala emabega w’omugongo, ekiyinza okutunuulira ebitundu eby’enjawulo eby’ebinywa byo ebya trapezius.
• The Overhead Smith Shrug: Enkyukakyuka eno ey’enjawulo erimu okukwata ebbaala waggulu, ekiyinza okuyamba okukola ennyo ebibegabega byo n’omugongo ogwa waggulu.
• The Seated Smith Shrug: Enkyukakyuka eno ekolebwa nga otudde, ekiyinza okuyamba okwawula ebinywa bya trapezius obulungi.

Waakulu obulimba ebyamarga Smith Asika ebibegabega?

• Dumbbell Shrug ye dduyiro omulala akwatagana nayo, era ng’essira aliteeka ku binywa bya trapezius, ng’awa engeri endala ey’okunyweza ebinywa bino n’okulongoosa enyimirira y’ensingo n’omugongo ogwa waggulu.
• Dduyiro wa Reverse Fly ajjuliza Smith Shrug kubanga akola ku binywa ebiyitibwa posterior deltoids ne rhomboids, ebinywa ebikwatibwako mu kudda emabega (scapular retraction) era bikola wamu n’ebinywa bya trapezius okuwagira okutambula kw’ebibegabega n’ensingo.