Smith Ekyuma ekikuba ebitabo mu ngeri ey’okudda emabega

• Omusangwa w'ekifo: Ebinyumu
• Ekitundu: Ekibuga lyekitundu lya Smith.
• Ekinaku eky'olwayo: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Ekinaku eky'enna: Deltoid Anterior, Triceps Brachii

Okuva mu Smith Ekyuma ekikuba ebitabo mu ngeri ey’okudda emabega

Smith Reverse-grip Press ye dduyiro w’okutendeka amaanyi ng’okusinga atunuulira ekifuba ekya waggulu n’ebitundu ebisatu, okutumbula ebinywa n’okugumiikiriza mu bitundu bino. Kirungi nnyo eri abatandisi n’abawagizi ba fitness ey’omulembe kuba ekyuma kya Smith kiwa obutebenkevu, ekyanguyira okukuuma ffoomu entuufu. Abantu ssekinnoomu bayinza okwagala okussa dduyiro ono mu nkola yaabwe okutumbula amaanyi g’omubiri gwabwe ogwa waggulu, okulongoosa ennyonyola y’ebinywa, n’okwongera ku mutindo gw’omubiri okutwalira awamu.

Okukola : Okukola Okufaayo Smith Ekyuma ekikuba ebitabo mu ngeri ey’okudda emabega

• Yimirira ng’omugongo gwo gutunudde mu bbaala, kwata ebbaati ng’okwata eky’emabega (engalo zitunudde ggwe), emikono nga gyawuddwamu okutuuka mu bugazi bw’ebibegabega.
• Situla barbell okuva ku rack ogikwate ku level y’ekifuba, kakasa nti enkokola zo zikuuma kumpi n’omubiri gwo ate omugongo gwo nga gugoloddwa.
• Sindika ebbaati waggulu okutuusa ng’emikono gyo giwanvuye mu bujjuvu, ng’okakasa nti ofulumya omukka ng’okola entambula eno.
• Wansi mpola mpola bbaatule oddeyo mu kifo we yatandikira ng’ossa, ng’okakasa nti okuuma entambula, olwo oddemu okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Smith Ekyuma ekikuba ebitabo mu ngeri ey’okudda emabega

• Enkola Entuufu: Kakasa nti omubiri gwo guli mu mbeera entuufu. Gaala ku mugongo ku katebe era kakasa nti ebigere byo bisimbye bulungi ku ttaka. Omugongo gwo gulina okusigala nga gukwatagana n’entebe mu dduyiro yenna okwewala okulumwa. Ensobi etera okukolebwa kwe kusitula omugongo ku katebe, ekiyinza okugusika n’okuguviirako obuvune.
• Entambula efugirwa: Weewale okutambula okw’amangu era okuwuuma. Wansi ebbaala mpola mpola era mu ngeri efugibwa okutuuka mu kifuba kyo ekya wansi, olwo ogizzeeyo waggulu. Kino kikakasa nti okozesa ebinywa byo, so si momentum, okusitula obuzito.
• Tandika n’obuzito obutono: Naddala bw’oba ​​mupya mu dduyiro ono, tandika n’obuzito obutono ogende mpolampola ng’ogenda...

Smith Ekyuma ekikuba ebitabo mu ngeri ey’okudda emabega Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Smith Ekyuma ekikuba ebitabo mu ngeri ey’okudda emabega?

Yee, abatandisi basobola okukola dduyiro wa Smith Reverse-grip Press. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Era kya muganyulo okubeera n’omutendesi oba omukugu mu kugenda mu jjiimu ng’alabirira mu ntandikwa okukakasa nti dduyiro akolebwa bulungi. Nga bwe kiri ku dduyiro yenna, kikulu nnyo okubuguma obulungi nga tonnatandika n’okwongera ku buzito mpolampola ng’amaanyi geeyongera.

Wagamba atya akawu emirundi Smith Ekyuma ekikuba ebitabo mu ngeri ey’okudda emabega?

• The Incline Bench Press: Enkyukakyuka eno ekolebwa ku incline bench, etunuulira ekifuba ekya waggulu n’ebibegabega okusinga ku flat bench version.
• The Decline Bench Press: Eno y’enkyukakyuka endala ng’entebe eteekebwa ku kukendeera, ng’essira lisinga kulissa ku binywa by’ekifuba ebya wansi.
• Close-Grip Bench Press: Enkyukakyuka eno ekolebwa n’enkwata enfunda, ng’etunuulidde ebitundu ebisatu okusinga ku bench press eya bulijjo.
• The Dumbbell Press: Enkyukakyuka eno ekolebwa ne dumbbells mu kifo kya barbell, ekisobozesa okutambula okunene n’okutambula kw’omukono ssekinnoomu.

Waakulu obulimba ebyamarga Smith Ekyuma ekikuba ebitabo mu ngeri ey’okudda emabega?

• Incline Dumbbell Press: Incline dumbbell press etunuulidde ebinywa by’omu kifuba ebya waggulu, era nga bino bikozesebwa mu Smith Reverse-grip Press, bwe kityo ne kiwa ekifuba dduyiro ow’enjawulo n’okutumbula amaanyi n’okugumiikiriza kw’ebinywa bino.
• Close-grip Bench Press: Nga Smith Reverse-grip Press, close-grip bench press essira erisinga kulissa ku triceps n’ebinywa by’ekifuba, okutumbula amaanyi gaabwe n’okugumiikiriza, n’okuyamba mu kukola workout ya Smith Reverse-grip Press ennungi.