Smith Olunyiriri Enfunda
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Okuva mu Smith Olunyiriri Enfunda
Smith Narrow Row dduyiro wa kutendekebwa mu maanyi ng’okusinga atunuulira ebinywa by’omugongo, ebibegabega n’emikono. Kirungi nnyo eri abantu ssekinnoomu ab’emitendera gyonna egy’okubeera omulamu obulungi naddala abo abagenderera okutumbula amaanyi g’omubiri gwabwe ogwa waggulu n’okunnyonnyola ebinywa. Okuyingiza Smith Narrow Rows mu nkola yo ey’okukola dduyiro kiyinza okutumbula amaanyi go ag’okusika, okutumbula enyimirira ennungi, n’okuwa embeera efugibwa okutuukiriza ffoomu yo, ekigifuula eky’omuwendo eky’okwongerako eri abo abanoonya okulongoosa enkola yaabwe ey’okubeera omulamu obulungi.
Okukola : Okukola Okufaayo Smith Olunyiriri Enfunda
- Kwata ebbaala n’enkwata waggulu, emikono nga giteekeddwa mu ngeri enfunda katono okusinga obugazi bw’ekibegabega nga gyawukana.
- Situla ebbaala okugisumulula okuva ku bisigadde, olwo ogiwanise ku kifuba kyo ekya waggulu ng’ofukamira ebikoona n’okusika ebibegabega byo wamu.
- Yimirirako katono ng’ebbaala eri ku ddaala ly’ekifuba, ng’osika ebinywa by’omugongo.
- Golola mpola emikono gyo okuzza ebbaala mu kifo we yatandikira, ng’okakasa nti ofuga ntambula era toleka buzito kukusika mu maaso.
Enfatuko Okukola Smith Olunyiriri Enfunda
- Enkwata Entuufu: Kakasa nti emikono gyo giteekeddwa bulungi ku bbaala. Emikono gyo girina okuba nga mifunda katono okusinga obugazi bw’ebibegabega. Okukwata obugazi kiyinza okuvaako okukola dduyiro obutakola bulungi era n’oyinza okufuna obuvune.
- Entambula ezifugibwa: Weewale entambula ez’amangu era eziwuuma. Ekikulu mu kuganyulwa ennyo mu dduyiro ono kwe kumukola mu ngeri ey’empola era efugibwa. Sika ebbaala ng’oyolekera ekifuba kyo, kwata okumala akasekondi, olwo oddeyo mpola mu kifo we watandikira. Kino tekikoma ku kwongera kusika muguwa mu binywa wabula n’okuziyiza obuvune.
- Enkola y’okussa: Jjukira okussa obulungi. Fuuwa omukka nga bw’osika ebbaala ng’oyolekera ekifuba kyo n’ofulumya omukka
Smith Olunyiriri Enfunda Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Smith Olunyiriri Enfunda?
Yee, abatandisi basobola okukola dduyiro wa Smith Narrow Row. Wabula kikulu nnyo okukozesa obuzito obutono mu kusooka n’okussa essira ku ffoomu entuufu okwewala obuvune. Era kiyamba okubeera n’omutendesi oba omuntu alina obumanyirivu mu jjiimu okulabirira emirundi egisooka okukakasa nti okola dduyiro mu butuufu. Bulijjo jjukira okubuguma nga tonnatandika dduyiro yenna era n’otonnya oluvannyuma.
Wagamba atya akawu emirundi Smith Olunyiriri Enfunda?
- Smith Machine Bent-Over Row nkyukakyuka etunuulira ebinywa by’omugongo ebya wakati naddala ebya latissimus dorsi.
- Underhand Smith Machine Row nkyukakyuka mw’okwata ebbaala ng’engalo zo zitunudde waggulu, ng’otunuulira ebisinga ku lats ne biceps eza wansi.
- Wide Grip Smith Machine Row nkyukakyuka etunuulira nnyo ebinywa by’omugongo ogwa waggulu n’ebibegabega.
- One-Arm Smith Machine Row nkyukakyuka ekusobozesa okussa essira ku buli ludda lw’omugongo gwo kinnoomu, okutumbula amaanyi agakwatagana n’okukula kw’ebinywa.
Waakulu obulimba ebyamarga Smith Olunyiriri Enfunda?
- Pull-Up ye dduyiro omulala ow’omugaso ajjuliza Smith Narrow Row. Tekoma ku kukola binywa bye bimu, wabula era ekwatagana n’ebinywa by’omubiri (biceps) n’eby’omukono ogw’omu maaso, n’eyongera amaanyi n’okugumiikiriza okutwalira awamu.
- Dduyiro wa Seated Cable Row naye atuukiriza Smith Narrow Row. Wadde ng’etunuulira ebinywa by’omugongo bye bimu, embeera y’okutuula eyamba okwawula obulungi ebinywa bino, okulongoosa ennyonyola y’ebinywa n’amaanyi.
Ebifaananyi ez'okusobola okutandika Smith Olunyiriri Enfunda
- Smith Machine Omugongo Dduyiro
- Smith Okukola Workout mu Nnyiriri Enfunda
- Okunyweza omugongo n'ekyuma kya Smith
- Dduyiro w'okuvuba mu kyuma kya Smith
- Smith Narrow Row ku binywa by'omugongo
- Smith Machine Okutendekebwa mu mugongo
- Dduyiro w'ennyiriri enfunda ku kyuma kya Smith
- Okunyweza Omugongo ne Smith Narrow Row
- Smith Machine Workout ku Mugongo
- Smith Dduyiro w'omugongo mu lunyiriri olufunda