Smith Atudde Okukuba Ebibegabega
Empaawo y'ensomero
Omusangwa w'ekifoEndokubiri.
EkitunduEkibuga lyekitundu lya Smith.
Ekinaku eky'olwayoDeltoid Anterior
Ekinaku eky'ennaDeltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii
Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu Smith Atudde Okukuba Ebibegabega
Smith Seated Shoulder Press dduyiro azimba amaanyi ng’okusinga atunuulira ebinywa by’omubiri ebiyitibwa deltoids, triceps, n’eby’omubiri ebya waggulu, ng’ekuwa dduyiro ow’enjawulo eri omubiri gwo ogwa waggulu. Esaanira abatandisi n’abaagala ffiiti ey’omulembe kuba esobozesa entambula ezifugibwa n’obuzito obutereezebwa. Abantu ssekinnoomu bandyagadde okussa dduyiro ono mu nkola yaabwe okutumbula amaanyi g’omubiri ogwa waggulu, okutumbula okunnyonnyola ebinywa, n’okuwagira okukola obulungi mu mirimu emirala egy’emizannyo.
Okukola : Okukola Okufaayo Smith Atudde Okukuba Ebibegabega
- Tuula ku katebe ng’omugongo gwo gufuukuuse ku paadi era oteeke ebbaala ebeere waggulu ddala ku buwanvu bw’ebibegabega, ng’emikono gyo gigazi katono okusinga obugazi bw’ekibegabega.
- Situla ebbaala okuva ku rack ng’osika waggulu n’ogenda mu maaso katono, olwo ogikka wansi okutuuka ku ddaala ly’ekifuba kyo, ng’okuuma enkokola zo nga zifukamidde mu nkoona ya diguli 90.
- Sika ebbaala eddeyo waggulu okutuusa ng’emikono gyo giwanvuye mu bujjuvu, kakasa nti ofulumya omukka ng’okola entambula eno.
- Wansi mpola mpola ebbaala oddeyo wansi mu kifo w’otandikidde ng’ossa, okukakasa nti omugongo gwo gubeera nga guwanvuye ku paadi mu dduyiro yenna. Ddamu enkola eno ku muwendo gw’okuddiŋŋana gw’oyagala.
Enfatuko Okukola Smith Atudde Okukuba Ebibegabega
- Enkwata Entuufu: Emikono gyo girina okuba nga gigazi katono okusinga obugazi bw’ebibegabega ku bbaala, ng’engalo zo zitunudde mu maaso. Eno y’enkwata eya mutindo ku Smith Seated Shoulder Press. Ensobi etera okukolebwa kwe kukwata ebbaala ngazi nnyo oba nga nfunda nnyo, ekiyinza okuvaako obuvune ku kibegabega oba ku mukono.
- Entambula efugirwa: Weewale ensobi y’okukozesa amaanyi okusitula obuzito. Entambula erina okuba mpola era ng’efugibwa, ng’ositula n’okukka obuzito. Kino tekikoma ku kukendeeza ku bulabe bw’okufuna obuvune wabula era kiyamba nnyo ebinywa.
- Full Range of Motion: Kakasa nti omaliriza range of motion mu bujjuvu. Tandika n’ebbaala waggulu ddala ku bibegabega byo onyige waggulu okutuusa ng’emikono gyo giwanvuye mu bujjuvu, naye tosiba nkokola zo waggulu
Smith Atudde Okukuba Ebibegabega Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Smith Atudde Okukuba Ebibegabega?
Yee, abatandisi basobola okukola dduyiro wa Smith Seated Shoulder Press. Wabula kikulu nnyo okutandika n’obuzito obutono n’okulaba nga ffoomu entuufu okwewala obuvune. Kiyinza okuba eky’omugaso okuba n’omutendesi w’omuntu oba omuntu alina obumanyirivu okukulambika mu dduyiro mu kusooka. Nga bwe kiri ku dduyiro yenna, kikulu okubuguma nga tonnaba n’okugolola oluvannyuma.
Wagamba atya akawu emirundi Smith Atudde Okukuba Ebibegabega?
- Barbell Seated Shoulder Press: Enkyukakyuka eno ekozesa barbell, eyinza okusinga okusoomoozebwa kuba yeetaaga emikono gyombi okusitula obuzito bwe bumu, okutumbula amaanyi agakwatagana n’okukula kw’ebinywa.
- Seated Military Press: Eno nkyukakyuka nga barbell ereetebwa wansi mu maaso ga ffeesi okusinga emabega w’omutwe, nga etunuulidde ebitundu ebisinga obungi eby’omu maaso (anterior deltoids).
- Arnold Press: Erinnya lino eryatuumibwa erinnya lya Arnold Schwarzenegger, press eno etudde etandika n’engalo nga zitunudde gy’oli ate n’ekoma ng’engalo zitunudde mu maaso, ekuwa entambula enzijuvu era ng’etunuulira emitwe gyonna esatu egya deltoid.
- Seated Shoulder Press with Resistance Bands: Enkyukakyuka eno ekozesa resistance bands mu kifo ky’obuzito, eziyinza okutereezebwa okutuukagana n’amaanyi g’omuntu kinnoomu era nga nnyangu ku biyungo.
Waakulu obulimba ebyamarga Smith Atudde Okukuba Ebibegabega?
- Barbell Upright Rows: Dduyiro ono akola emitego egy’okungulu ne deltoids ez’omu maaso, ebinywa ebitambula eby’okubiri mu Smith Seated Shoulder Press, okulongoosa bbalansi n’amaanyi g’entambula yo ey’okunyiga ebibegabega.
- Face Pulls: Zitunuulidde ebitundu by’emabega eby’omugongo ne rhomboids, ne ziwa bbalansi y’amaanyi okubuna omusipi gw’ebibegabega, ekiyinza okulongoosa enyimirira n’okukendeeza ku bulabe bw’okufuna obuvune ng’okola Smith Seated Shoulder Presses ez’amaanyi.
Ebifaananyi ez'okusobola okutandika Smith Atudde Okukuba Ebibegabega
- Smith Machine Ekyuma Ekikuba Ebibegabega
- Smith Press Okukola Workout ku kibegabega
- Dduyiro w’ebibegabega bya Smith ng’atudde
- Smith Machine Overhead Ekyuma ekikuba ebitabo
- Smith Ekyuma Deltoid Workout
- Okunyiga Ebibegabega Okutudde n'Ekyuma kya Smith
- Smith Machine Dduyiro w'omubiri ogwa waggulu
- Okutendekebwa mu maanyi ne Smith Machine
- Smith Machine Dduyiro w'amaanyi g'ebibegabega
- Overhead Shoulder Press ku kyuma kya Smith