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 ye dduyiro w’okutendekebwa mu maanyi ng’okusinga atunuulira ebinywa by’omutwe ebisatu n’ebinywa by’ekifuba. Kirungi nnyo eri abatandisi n’abawagizi ba fitness ey’omulembe, kuba ekyuma kya Smith kiwa obutebenkevu, ekyanguyira okussa essira ku ffoomu n’okukwatagana kw’ebinywa. Dduyiro ono wa mugaso eri abo abanoonya okutumbula amaanyi g’omubiri ogwa waggulu, okunnyonnyola ebinywa, n’abo abaagala okutumbula omutindo mu mizannyo oba emirimu egyetaagisa ebinywa by’omukono n’ekifuba eby’amaanyi.

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

• Kwata ebbaati ng’okwata bulungi, emikono nga gyawuddwamu ng’obugazi bw’ebibegabega, ate engalo nga zitunudde wala okuva gy’oli.
• Sumulula ebbaati ogikka mpola ng’oyolekera ekifuba kyo, ng’okuuma ebikoona byo nga bikutte okumpi n’omubiri gwo.
• Barbell bw’emala okukwata ku kifuba kyo, gizzeeyo waggulu ng’okozesa triceps zo okutuusa ng’emikono gyo giwanvuye mu bujjuvu.
• Ddamu entambula okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma ffoomu entuufu mu kiseera kyonna.

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

• Fuga Entambula Yo: Ensobi emu etera okukolebwa kwe kufubutuka dduyiro. Kakasa nti okka ebbaala mpola era mu ngeri efugibwa okutuuka mu kifuba kyo, yimirirako katono, olwo osika ebbaala edde waggulu. Kino tekikoma ku kuyamba kuziyiza buvune wabula era kiyamba nnyo ebinywa.
• Omugongo Gukuume nga gufuukuuse: Kikulu nnyo okukuuma omugongo nga guwanvuye ku katebe ng’okola dduyiro. Okuzimba omugongo kiyinza okukuleetera okunyigirizibwa n’okufuna obuvune.
• Tosiba nkokola zo: Bw’osika ebbaala okudda waggulu, weewale okusiba enkokola zo waggulu ku ntambula. Kino kikuuma okusika omuguwa ku binywa n’okuziyiza okunyigirizibwa okuteetaagisa ku binywa byo eby’enkokola. 5. 5.

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 okukakasa nti ffoomu entuufu n’okutangira obuvune. Era kya mugaso okuba n’omutendesi w’omuntu oba omuntu alina obumanyirivu mu jjiimu ng’alondoola okugezaako okusooka okukakasa nti dduyiro akolebwa bulungi. Nga bwe kiri ku dduyiro yenna, kikulu okwongera ku buzito mpolampola ng’amaanyi n’okubudaabudibwa mu dduyiro bigenda bitereera.

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

• Ekyuma kya Decline Smith Machine Close-Grip Bench Press: Enkyusa eno etunuulidde ekifuba ekya wansi n’ebitundu ebisatu, ng’ekifo ky’okukendeera kiwa okusoomoozebwa okw’enjawulo eri ebinywa.
• Smith Machine Wide-Grip Bench Press: Enkyukakyuka eno ekyusa essira okuva ku triceps okudda ku binywa by’ekifuba, nga ekozesa okukwata okugazi ku bbaala.
• Smith Machine Reverse-Grip Bench Press: Enkyukakyuka eno etunuulidde ekifuba ekya waggulu n’ebitundu ebisatu, ng’enkwata emabega ekyusa enkolagana y’ebinywa.
• Smith Machine Close-Grip Bench Press with Chains: Enkola eno ey’omulembe eyongera enjegere ku barbell, n’eyongera okuziyiza ng’ebbaala esituddwa, ekyongera okusomooza ebinywa by’omugongo n’ekifuba.

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 - triceps, ekifuba, n’ebibegabega, naye era zikwatagana n’omusingi, ekizifuula dduyiro omukulu ow’obuzito bw’omubiri obujjuvu olw’amaanyi okutwalira awamu n’okutebenkera.
• Overhead Tricep Extensions: Dduyiro ono era atunuulira triceps naye okuva mu ngeri ey’enjawulo, okuyamba okulaba ng’ebitundu byonna eby’ekinywa bikolebwa era nga bikwatagana, ekiyinza okutumbula emigaso gya Smith Close-Grip Bench Press.