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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 azimba amaanyi eyakolebwa mu ngeri ey’enjawulo okutunuulira n’okutumbula ebinywa by’omubiri ebiyitibwa deltoids, triceps, n’ebya waggulu. Dduyiro ono mulungi nnyo eri bannabyamizannyo abatandisi n’abalina obumanyirivu kuba akuwa obutebenkevu ng’ayita mu kyuma kya Smith, ekisobozesa entambula ezifugibwa, ezitali za bulabe. Abantu ssekinnoomu bandyagadde okussa dduyiro ono mu nkola yaabwe okutumbula amaanyi g’omubiri ogwa waggulu, okutumbula okunnyonnyola ebinywa, n’okuwagira ebiruubirirwa by’okubeera omulamu obulungi okutwalira awamu.

Okukola : Okukola Okufaayo Smith Atudde Okukuba Ebibegabega

  • Tuula wansi w’ebbaala, ng’ogiteeka mu maaso g’ebibegabega byo; engalo zo zirina okuba nga zitunudde mu maaso ate emikono gyo girina okuba nga gigazi katono okusinga obugazi bw’ebibegabega nga gyawukana.
  • Ggyako ebbaala ku rack ng’ogisitula waggulu n’oluvannyuma ogikka wansi okutuuka ku ddaala ly’ekifuba, eno y’enfo gy’otandikira.
  • Sindika ebbaala waggulu okutuusa ng’emikono gyo giwanvuye mu bujjuvu, ng’okakasa nti ofulumya omukka ng’okola entambula eno.
  • Wansi mpola mpola ebbaala oddeyo wansi ku ddaala ly’ekifuba kyo ng’ossa, ng’omaliriza rep emu. Ddamu enkola eno ku muwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Smith Atudde Okukuba Ebibegabega

  • **Grip and Elbow Alignment**: Enkwata yo ku bbaala erina okuba nga egazi okusinga obugazi bw’ebibegabega. Bw’ositula ebbaala, enkokola zo zirina okuba butereevu wansi w’engalo zo. Weewale okufuuwa enkokola zo okutuuka ku mabbali kuba kino kiyinza okussa akazito akateetaagisa ku bibegabega byo n’okukendeeza ku bulung’amu bwa dduyiro.
  • **Entambula efugirwa**: Smith Seated Shoulder Press erina okukolebwa mu ngeri ey’empola, efugibwa. Weewale okukemebwa okukozesa amaanyi oba okusitula obuzito mu bwangu, kuba kino kiyinza okukuviirako obuvune era tekikola bulungi binywa byo.
  • **Range of Motion**: Wansi ebbaala okutuusa lw'ekukwatako katono mu kifuba,

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 okukozesa obuzito obutono okutandika n’okussa essira ku ffoomu entuufu okwewala obuvune. Era kirungi okuba n’omutendesi w’omuntu oba omuntu alina obumanyirivu mu jjiimu okukulambika mu dduyiro mu kusooka. Nga bwe kiri ku dduyiro yenna omupya, olina okutandika mpola mpola n’okwongera ku buzito ng’amaanyi n’obwesige byeyongera.

Wagamba atya akawu emirundi Smith Atudde Okukuba Ebibegabega?

  • Barbell Seated Shoulder Press: Mu nkyukakyuka eno, okozesa ekyuma ekikuba ebibegabega mu kifo ky’ekyuma kya Smith, ekyetaagisa okunyweza ennyo n’okufuga okuva mu binywa by’ebibegabega byo.
  • Standing Smith Machine Shoulder Press: Enkyukakyuka eno erimu okuyimirira mu kifo ky’okutuula wansi, ekikwata ennyo ku musingi era kisobola okwongera amaanyi okutwalira awamu n’okutebenkera.
  • Emabega w’Ensingo Smith Machine Shoulder Press: Enkyukakyuka eno erimu okukka ebbaala emabega w’ensingo mu kifo ky’okukka mu maaso, ekiyinza okutunuulira ebitundu eby’enjawulo eby’ebinywa by’ekibegabega.
  • Incline Smith Machine Shoulder Press: Enkyukakyuka eno erimu okutereeza entebe okutuuka ku kifo ekiserengese, ekikyusa enkoona y’okunyiga n’okutunuulira ebitundu eby’enjawulo eby’ebibegabega.

Waakulu obulimba ebyamarga Smith Atudde Okukuba Ebibegabega?

  • Upright Rows dduyiro mulala munene akwatagana kuba tekoma ku kukola binywa bya bibegabega byokka wabula era ekwata n’omugongo ogwa waggulu n’emitego, ekuwa workout ey’omubiri eya waggulu enzijuvu eyongera amaanyi ageetaagisa okunyiga ebibegabega ng’atudde.
  • Front Raises za mugaso kubanga zitunuulira nnyo ekitundu eky’omu maaso oba eky’omu maaso ekya deltoids, ekintu ekikulu ennyo mu kusika entambula nga Smith Seated Shoulder Press, bwe kityo ne kilongoosa amaanyi g’ebibegabega okutwalira awamu n’okutebenkera.

Ebifaananyi ez'okusobola okutandika Smith Atudde Okukuba Ebibegabega

  • Smith Machine Workout ku bibegabega
  • Dduyiro w’okunyiga Smith ng’atudde
  • Okunyweza ebibegabega n'ekyuma kya Smith
  • Smith Atudde Press for Ebibegabega
  • Smith Machine Obukodyo bw’okunyiga ebibegabega
  • Dduyiro w'ebibegabega ku kyuma kya Smith
  • Smith Ekyuma Ekitudde Press Workout
  • Shoulder Press nga okozesa Ekyuma kya Smith
  • Smith Machine Workout ku binywa by'ebibegabega
  • Okunyiga Ebibegabega Okutudde n'Ekyuma kya Smith