Thumbnail for the video of exercise: Smith Nga Ayimiridde Ku Kibegabega Press

Smith Nga Ayimiridde Ku Kibegabega Press

Empaawo y'ensomero

Omusangwa w'ekifoEndokubiri.
EkitunduEkibuga lyekitundu lya Smith.
Ekinaku eky'olwayoDeltoid Anterior
Ekinaku eky'ennaDeltoid Lateral, Serratus Anterior, Triceps Brachii
AppStore IconGoogle Play Icon

Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Smith Nga Ayimiridde Ku Kibegabega Press

Smith Standing Shoulder Press ye dduyiro w’okutendeka amaanyi ng’okusinga atunuulira ebitundu ebiyitibwa deltoids mu bibegabega byo, naye era akola triceps yo n’omugongo ogwa waggulu. Esaanira abatandisi n’abagenda mu jjiimu ab’omulembe kuba ekuwa obutebenkevu era ekusobozesa okussa essira ku ffoomu n’entambula ezifugibwa. Dduyiro ono wa mugaso eri abo abanoonya okutumbula amaanyi g’omubiri gwabwe ogwa waggulu, okutumbula okunnyonnyola ebinywa, n’okuwagira okukola obulungi mu mizannyo emirala.

Okukola : Okukola Okufaayo Smith Nga Ayimiridde Ku Kibegabega Press

  • Kwata ebbaala ng’emikono gyo gigazi katono okusinga obugazi bw’ebibegabega, ng’engalo zitunudde mu maaso.
  • Sindika ebbaala waggulu, ng’ogololera emikono gyo mu bujjuvu nga tosibye bikoona byo, ate ng’omugongo gwo gugoloddwa ate ng’omusingi gwo gukwatagana.
  • Yimirirako katono waggulu ku ntambula, olwo mpola mpola wansi ebbaala odde wansi okutuuka mu kifo w’otandikidde ku ggumba lyo ery’omu bulago.
  • Ddamu enkola eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti okuuma ffoomu ennungi mu dduyiro yenna.

Enfatuko Okukola Smith Nga Ayimiridde Ku Kibegabega Press

  • **Correct Grip**: Ensobi endala etera okukolebwa kwe butakwata bulungi bbaala. Emikono gyo girina okuba nga gyawukana okusinga obugazi bw’ebibegabega, ng’engalo zitunudde mu maaso. Okukwata obubi kiyinza okuvaako okulumwa engalo n’ebibegabega.
  • **Entambula ezifugibwa**: Weewale okufubutuka mu dduyiro. Buli ntambula erina okuba mpola era ng’efugibwa. Weewale okukozesa momentum okusitula obuzito. Wabula essira lisse ku kukozesa ebinywa by’ebibegabega byo okusika ebbaala waggulu n’okugikka wansi. Kino kijja kukakasa nti ofunamu nnyo mu dduyiro so si mu kabi ka buvune.
  • **Enkola y'okussa**: Okussa obulungi kikulu nnyo mu dduyiro yenna ow'okusitula obuzito

Smith Nga Ayimiridde Ku Kibegabega Press Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Smith Nga Ayimiridde Ku Kibegabega Press?

Yee, abatandisi basobola okukola dduyiro wa Smith Standing Shoulder Press. Dduyiro munene nnyo okuzimba amaanyi mu bibegabega. Wabula kikulu okukozesa obuzito obunyuma era obusobola okuddukanyizibwa okutangira obuvune. Era kikulu nnyo okuba ne ffoomu entuufu ng’okola dduyiro. Abatandisi bayinza okwagala okuba n’omutendesi ow’obuntu oba omuntu alina obumanyirivu mu jjiimu alabirira okugezaako kwabwe okusooka okukakasa nti bakikola bulungi.

Wagamba atya akawu emirundi Smith Nga Ayimiridde Ku Kibegabega Press?

  • Ekyuma ekiyitibwa Behind-the-Neck Smith Machine Shoulder Press y’enkyukakyuka endala ng’ebbaala ekka emabega w’ensingo mu kifo ky’okugiteeka mu maaso, ng’ekola ebibegabega okuva mu nsonda ey’enjawulo.
  • Single-Arm Smith Machine Shoulder Press dduyiro wa ludda lumu ng’onyiga ebbaala n’omukono gumu omulundi gumu, ekiyinza okuyamba okukola ku butakwatagana bwonna mu binywa.
  • Smith Machine Arnold Press nkyukakyuka egatta ekyuma kya Arnold eky’ennono n’obutebenkevu bw’ekyuma kya Smith, ne kiwa dduyiro ow’enjawulo ku bibegabega.
  • Incline Smith Machine Shoulder Press ekolebwa n’entebe etereezebwa ng’eteekeddwa ku incline, ng’etunuulira nnyo ebifuba ebya waggulu n’ebifo eby’omu maaso.

Waakulu obulimba ebyamarga Smith Nga Ayimiridde Ku Kibegabega Press?

  • Barbell Upright Rows esobola okujjuliza Smith Standing Shoulder Press nga ekola ebinywa byombi eby’ekibegabega n’eby’omugongo ogwa waggulu, okulongoosa amaanyi g’omubiri ogwa waggulu okutwalira awamu n’okutebenkera ekintu ekyetaagisa ennyo mu ntambula ennungi ey’okunyiga.
  • Arnold Press ye dduyiro omulala omulungi ennyo ajjuliza Smith Standing Shoulder Press, kuba ekwata emitwe gyonna esatu egy’ekinywa kya deltoid, okutumbula enkula y’ebibegabega okutwalira awamu n’amaanyi, ekiyinza okulongoosa omutindo n’okuziyiza obuvune mu ntambula z’okunyiga ebibegabega.

Ebifaananyi ez'okusobola okutandika Smith Nga Ayimiridde Ku Kibegabega Press

  • Smith Machine Ekyuma Ekikuba Ebibegabega
  • Smith Press Okukola Workout ku kibegabega
  • Okunyweza ebibegabega n'ekyuma kya Smith
  • Smith Machine Dduyiro w'omubiri ogwa waggulu
  • Smith Nga Ayimiridde Dduyiro Ku Kibegabega
  • Overhead Shoulder Press Ekyuma kya Smith
  • Smith Machine Okutendeka Ebibegabega
  • Smith Machine Overhead Ekyuma ekikuba ebitabo
  • Okutendeka Amaanyi Shoulder Press Ekyuma kya Smith
  • Smith Machine Enkola y'okukola dduyiro ku bibegabega