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 dduyiro wa kutendekebwa mu maanyi ng’okusinga atunuulira ebinywa bya trapezius mu mugongo gwo ogwa waggulu, okuyamba okulongoosa enyimirira yo n’amaanyi g’omubiri ogwa waggulu. Esaanira abatandisi n’abawagizi ba fitness ey’omulembe kuba esobozesa okutambula okufugibwa ng’oyambibwako Smith Machine. Abantu ssekinnoomu bayinza okwagala okussa dduyiro ono mu nkola yaabwe okutumbula okutebenkera kw’ebibegabega, okukendeeza ku bulabe bw’okulumwa ensingo n’omugongo, n’okulongoosa obulungi bw’omubiri ogwa waggulu okutwalira awamu.

Okukola : Okukola Okufaayo Smith Asika ebibegabega

• Kwata ebbaati n’emikono gyombi ng’okozesa ekintu ekikwata waggulu, okakasa nti emikono gyo gyawukana okutuuka ku bibegabega.
• Ebigere byo bikuume nga byawukana okutuuka ku bibegabega, omugongo nga gugoloddwa, ate amaaso go nga gatunudde mu maaso.
• Situla ebibegabega byo ng’oyolekera amatu go mu ngeri ey’okusitula ebibegabega, ng’emikono gyo gikuume nga gigoloddwa nga tofukamidde bikoona byo.
• Wansizza ebbaati oddeyo wansi mu kifo w’otandikidde mpola mpola, ng’osobozesa ebibegabega byo okukka mu bujjuvu, era oddemu dduyiro okumala omuwendo gw’oyagala ogw’okuddiŋŋana.

Enfatuko Okukola Smith Asika ebibegabega

• Entambula efugirwa: Ensobi endala etera okukolebwa kwe kukola dduyiro mu bwangu. Kikulu okukozesa entambula empola era ezifugibwa. Okufubutuka okuyita mu dduyiro kiyinza okuvaako obuvune era tekijja kutunuulira binywa bulungi nga bwe kiri. Situla ebbaati mu ngeri ennungi era efugibwa, kwata okukonziba waggulu okumala akaseera, olwo odde wansi mpola.
• Weewale okutikka ennyo: Totikka nnyo bbaatule n’obuzito bungi. Kino kiyinza okukuleetera okunyigirizibwa oba okulumwa naddala mu bulago n’omugongo. Tandika n’obuzito bw’osobola

Smith Asika ebibegabega Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Smith Asika ebibegabega?

Yee, abatandisi basobola okukola dduyiro wa Smith Shrug. Wabula nga bwe kiri ku dduyiro yenna, kikulu okutandika n’obuzito obutono n’okussa essira ku ffoomu entuufu okutangira obuvune. Era kya mugaso okuba n’omutendesi oba omuntu ssekinnoomu alina obumanyirivu okukulungamya mu nkola mu kusooka. Smith Shrug etunuulira ebinywa bya trapezius ebya waggulu ebisangibwa mu mugongo gwo ogwa waggulu n’ensingo. Dduyiro ono asobola okuyamba okulongoosa enyimirira, amaanyi g’ensingo, n’okunyweza ebibegabega.

Wagamba atya akawu emirundi Smith Asika ebibegabega?

• Seated Smith Machine Shrug y’engeri endala esobozesa okutambula okufugibwa ennyo n’okwekutula.
• Incline Smith Machine Shrug eggumiza emitego egy’omu makkati n’egya wansi, n’ewa okusoomoozebwa okw’enjawulo.
• Dduyiro wa One-Arm Smith Shrug ye dduyiro ow’oludda olumu ayamba okukola ku butakwatagana bwonna mu binywa mu binywa bya trapezius.
• Upright Row Smith Shrug egatta dduyiro bbiri okusobola okukola dduyiro ow’ekibegabega n’omutego mu ngeri esingako.

Waakulu obulimba ebyamarga Smith Asika ebibegabega?

• Farmer’s Walk: Dduyiro ono ajjuliza Smith Shrugs nga takoma ku kukola binywa bya trapezius wabula n’okulongoosa amaanyi g’okukwata n’okutebenkera kw’omubiri okutwalira awamu, ebikulu ennyo mu dduyiro w’okusitula ebizito.
• Dumbbell Shrug: Dduyiro ono okufaananako ne Smith Shrug, atunuulira ebinywa bya trapezius naye asobozesa okutambula mu bujjuvu n’okutambula kw’omukono ssekinnoomu, n’awa dduyiro ow’enjawulo era omujjuvu eri omugongo ogwa waggulu n’ebibegabega.