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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
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Smith Atudde Okukuba Ebibegabega

Smith Seated Shoulder Press ye dduyiro w’okutendekebwa mu maanyi ng’okusinga atunuulira ebitundu by’omubiri ebiyitibwa deltoids ne triceps, okutumbula okunnyonnyola ebinywa by’omubiri ogwa waggulu n’okutumbula okutebenkera kw’ebibegabega. Kirungi nnyo eri abatandisi n’abawagizi ba fitness ey’omulembe kuba ekyuma kya Smith kiwa entambula elungamizibwa, okukendeeza ku bulabe bw’obuvune n’okusobozesa okussa essira ku ffoomu. Abantu ssekinnoomu bayinza okusalawo dduyiro ono okutumbula amaanyi g’omubiri gwabwe ogwa waggulu, okulongoosa enyimirira, n’okutumbula omutindo mu mizannyo n’emirimu egya bulijjo egy’okusika oba okusitula omutwe.

Okukola : Okukola Okufaayo Smith Atudde Okukuba Ebibegabega

  • Tuula wansi ku katebe ng’omugongo gwo gugoloddwa ate ng’ebigere byo bipapajjo ku ttaka, olwo otuuke waggulu okwata ebbaala ng’okwata ku mukono ng’emikono giteekeddwa nga gyawuddwamu katono okusinga obugazi bw’ebibegabega.
  • Sumulula ebbaala ogikka wansi okutuuka ku ddaala ly’ebibegabega, ng’okakasa nti ebikoona byo bifukamidde mu kkoona lya diguli 90 ate ng’emikono gyo egy’omu maaso giyimiridde.
  • Sindika ebbaala waggulu okutuusa ng’emikono gyo giwanvuye mu bujjuvu, naye weewale okusiba ebikoona waggulu ku ntambula.
  • Wansi mpola mpola ebbaala oddeyo wansi okutuuka ku bibegabega byo okumaliriza okuddiŋŋana okumu, olwo oddemu okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Smith Atudde Okukuba Ebibegabega

  • Entambula efugirwa: Weewale okutambula okw’amangu era okuwuuma. Wabula situla n’okukka ebbaala mu ngeri ey’empola era efugibwa. Kino tekikoma ku kukendeeza ku bulabe bw’okufuna obuvune wabula era kiyamba nnyo ebinywa okukwatagana.
  • Full Range of Motion: Ensobi etera okukolebwa kwe butakozesa full range of motion. Tandika n’ebbaala eri ku ddaala ly’ebibegabega onyige waggulu okutuusa ng’emikono gyo giwanvuye mu bujjuvu naye nga tegisibye. Oluvannyuma, wansi ebbaala oddeyo ku ddaala ly’ebibegabega. Kino kikakasa nti ebinywa byo bikola mu bujjuvu mu dduyiro yenna.
  • Totikka nnyo: Weewale okukemebwa okusitula obuzito obusinga ku bw’osobola. Kino kiyinza okuvaako ffoomu etali ntuufu n’okufuna obuvune. Tandika n’ekitono

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. Dduyiro mulungi okuzimba amaanyi mu bibegabega n’omubiri ogwa waggulu. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Era kirungi okuba n’omutendesi oba omuntu ssekinnoomu alina obumanyirivu okubeerawo okusobola okuwa obulagirizi n’okukakasa obukuumi naddala eri abatandisi.

Wagamba atya akawu emirundi Smith Atudde Okukuba Ebibegabega?

  • Barbell Seated Shoulder Press: Okufaananako n’ekyuma kya Smith, dduyiro ono akolebwa ne barbell, esobola okukwata ebinywa ebisinga okutebenkeza.
  • Seated Arnold Press: Enkyukakyuka eno yatuumiddwa erinnya lya Arnold Schwarzenegger, erimu okukyusakyusa emikono ng’onyiga dumbbells waggulu, ng’otunuulira ebitundu eby’enjawulo eby’ebinywa by’ebibegabega.
  • Seated Military Press: Enkyukakyuka eno ekolebwa ne barbell, naye obutafaananako barbell press eya bulijjo, okukwata kufunda ate ebbaala ekka wansi okutuuka mu maaso g’ebibegabega, ng’etunuulira nnyo deltoids ez’omu maaso.
  • Ekyuma ekitudde Shoulder Press: Dduyiro ono akolebwa ku kyuma ekinyiga ebibegabega, ekiyinza okuwa obutebenkevu obusingawo n’ekkubo erilungamizibwa okutambula, ekigifuula enkola ennungi eri abatandisi oba abalina obuvune.

Waakulu obulimba ebyamarga Smith Atudde Okukuba Ebibegabega?

  • Front Raises: Front Raises essira erisinga kulissa ku anterior deltoids, ezikola nga zikwatagana n’ebinywa ebigendereddwamu Smith Seated Shoulder Press, okutumbula amaanyi g’ebibegabega okutwalira awamu n’okutebenkera.
  • Ennyiriri Ezigolokofu: Ennyiriri Ezigolokofu zikola ebinywa byombi ebya deltoids ne trapezius. Bw’ossaamu dduyiro ono, osobola okukakasa nti tolagajjalira kitundu kyonna ku bibegabega byo oba mu mugongo ogwa waggulu, n’okuwa ekintu ekijjuvu obulungi ku Smith Seated Shoulder Press.

Ebifaananyi ez'okusobola okutandika Smith Atudde Okukuba Ebibegabega

  • Smith Machine Ekyuma Ekikuba Ebibegabega
  • Smith Press Okukola Workout ku kibegabega
  • Dduyiro w'ebibegabega ng'otudde ku kyuma kya Smith
  • Smith Machine Overhead Ekyuma ekikuba ebitabo
  • Smith Machine Dduyiro w'omubiri ogwa waggulu
  • Smith Atudde Press for Ebibegabega
  • Okunyweza ebibegabega n'ekyuma kya Smith
  • Smith Machine Okutendeka Ebibegabega
  • Obukodyo bw’okunyiga ebibegabega nga Smith atudde
  • Dduyiro w'okuzimba ebibegabega ku kyuma kya Smith