Smith Close-Grip Ekitongole ky’amawulire ekya Bench

• Omusangwa w'ekifo: Emitima Mayumba - Okyuuzyaża Ez'olupapula., Bizeeyo by'ekiseera.
• Ekitundu: Ekibuga lyekitundu lya Smith.
• Ekinaku eky'olwayo: Triceps Brachii
• Ekinaku eky'enna: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Okuva mu Smith Close-Grip Ekitongole ky’amawulire ekya Bench

Smith Close-Grip Bench Press dduyiro azimba amaanyi ng’okusinga atunuulira ebinywa ebisatu n’ebinywa eby’okubiri ng’ekifuba n’ebibegabega. Workout nnungi nnyo eri abantu ssekinnoomu ku mitendera gyonna egya fitness abanoonya okwongera ku maanyi g’omubiri ogwa waggulu n’okunnyonnyola ebinywa. Abantu bayinza okwagala okussa dduyiro ono mu nkola yaabwe kuba agaba obutebenkevu nga bayita mu kyuma kya Smith, okusobozesa entambula efugibwa n’obusobozi bw’okussa essira ku ffoomu n’okukwatagana kw’ebinywa.

Okukola : Okukola Okufaayo Smith Close-Grip Ekitongole ky’amawulire ekya Bench

• Gaala wansi ku katebe ng’ebigere byo biwanvuye wansi. Weeteeke ebbaala ebeere butereevu waggulu w’ekifuba kyo. Kwata ebbaala ng’okwata bulungi, ng’emikono gyawukanye mu bugazi bw’ebibegabega ate engalo nga zitunudde wala.
• Sumulula ebbaala ng’ogisika waggulu n’okukyusakyusa engalo zo okugisumulula okuva ku kyuma. Wansi ebbaala okutuuka mu kifuba kyo mu ngeri efugibwa, ng’okuuma ebikoona byo nga biri kumpi n’omubiri gwo.
• Sika ebbaala eddeyo waggulu okutuusa ng’emikono gyo giwanvuye mu bujjuvu, ng’ofulumya omukka ng’okola bw’otyo. Kakasa nti okuuma okukwata okumpi era ng’engalo zo ziri butereevu waggulu w’enkokola zo.
• Ddamu emitendera gino okumala omuwendo gw’okuddiŋŋana gw’oyagala, olwo oddemu n’obwegendereza ebbaala ng’okyusakyusa engalo zo okugisibira okudda mu kyuma. Bulijjo jjukira okukuuma entambula zo nga zifugibwa era nga zinywevu mu kiseera kyonna

Enfatuko Okukola Smith Close-Grip Ekitongole ky’amawulire ekya Bench

• Entambula efugirwa: Weewale ensobi eya bulijjo ey’okutambuza ebbaala mu bwangu oba okukozesa amaanyi okusitula. Mu kifo ky’ekyo, essira lisse ku ntambula ezigenda mpola era ezifugibwa. Wansi ebbaala okutuuka mu kifuba kyo oginyige oddeyo waggulu, okukakasa nti enkokola zo zisigala kumpi n’omubiri gwo mu kiseera kyonna ky’otambula. Kino kijja kukuyamba okukwata obulungi ebitundu byo ebiyitibwa triceps.
• Weewale Okusiba Ebikoona: Ensobi etera okukolebwa kwe kugaziya mu bujjuvu n’okusiba ebikoona waggulu ku lifuti. Kino tekikoma ku kuteeka bunkenke obuteetaagisa ku binywa byo wabula era kiyinza okukuviirako obuvune. Mu kifo ky’ekyo, gezaako okukuuma enkokola zo ng’ofukamidde katono ne ku ntikko y’entambula.
• Fuuwa Obulungi: Okussa obulungi bwe...

Smith Close-Grip Ekitongole ky’amawulire ekya Bench Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Smith Close-Grip Ekitongole ky’amawulire ekya Bench?

Yee, abatandisi basobola okukola dduyiro wa Smith Close-Grip Bench Press. Wabula kikulu okutandika n’obuzito obutono n’okussa essira ku kukuuma ffoomu entuufu okutangira obuvune. Dduyiro ono okusinga atunuulira ebinywa by’omu kifuba (triceps) n’ebinywa by’ekifuba. Bulijjo kirungi abatandisi okuba n’okulabirirwa oba okulambika okuva eri omutendesi ow’obuntu oba omumanyirivu mu jjiimu okukakasa nti bakola dduyiro mu butuufu.

Wagamba atya akawu emirundi Smith Close-Grip Ekitongole ky’amawulire ekya Bench?

• Ekyuma ekiyitibwa Decline Smith Machine Close-Grip Bench Press y’enkyukakyuka endala ng’entebe eteekebwa ku kukendeera, ng’essira lisinga kulissa ku binywa by’ekifuba ebya wansi.
• Ekyuma ekiyitibwa Reverse Grip Smith Machine Close-Grip Bench Press kikyusa enkwata n’efuuka wansi w’omukono, n’ewa ebinywa naddala ekifuba ekya waggulu n’ebitundu ebisatu.
• One-Arm Smith Machine Close-Grip Bench Press nkyukakyuka ya ludda lumu, esomooza okutebenkera kwo n’okukusobozesa okussa essira ku mukono gumu omulundi gumu.
• Smith Machine Close-Grip Bench Press with Bands or Chains eyongera okuziyiza nga bw’onyiga waggulu, ekyongera ku buzibu n’okukola ennyo ebinywa waggulu ku ntambula.

Waakulu obulimba ebyamarga Smith Close-Grip Ekitongole ky’amawulire ekya Bench?

• Push-ups: Push-ups zikola ebibinja by’ebinywa bye bimu nga Smith Close-Grip Bench Press, kwe kugamba ekifuba, ebibegabega, ne triceps, era zisobola okuyamba okulongoosa amaanyi g’omubiri ogwa waggulu okutwalira awamu, okutumbula obusobozi bwo okusitula obuzito obusingawo mu bench press .
• Dumbbell Flyes: Dduyiro ono ajjuliza Smith Close-Grip Bench Press ng’akola ebinywa by’ekifuba okuva mu nsonda ey’enjawulo, okutumbula enkula y’ebinywa mu ngeri ey’enjawulo n’okutumbula amaanyi n’obutebenkevu ebyetaagisa mu bench press.