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Smith Reverse Grip Efukamidde Ku Lunyiriri

Empaawo y'ensomero

Omusangwa w'ekifoOsende y’okufuna ky’ogulemu mu mulundi.
EkitunduEkibuga lyekitundu lya Smith.
Ekinaku eky'olwayoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Ekinaku eky'ennaBiceps Brachii, Brachialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Smith Reverse Grip Efukamidde Ku Lunyiriri

Smith Reverse Grip Bent Over Row dduyiro azimba amaanyi ng’atunuulira ebinywa by’omugongo naddala latissimus dorsi, wamu n’ebinywa by’omugongo n’ebibegabega. Workout nnungi nnyo eri abo abagenderera okutumbula amaanyi g’omubiri ogwa waggulu, okutumbula enyimirira, n’okutumbula ennyonyola y’ebinywa. Abantu bayinza okulonda dduyiro ono kuba asobozesa okutambula okufugibwa, okukendeeza ku bulabe bw’okufuna obuvune, era okukwata okudda emabega kuyinza okuyamba okukwatagana n’ebibinja by’ebinywa eby’enjawulo bw’ogeraageranya n’olunyiriri olw’ekinnansi.

Okukola : Okukola Okufaayo Smith Reverse Grip Efukamidde Ku Lunyiriri

  • Yimirira ng’ebigere byo byawukana okutuuka ku bugazi bw’ebibegabega era ofukamire katono amaviivi go, olwo weesigame mu maaso okuva ku bisambi okutuusa ng’omubiri gwo kumpi gukwatagana ne wansi, ng’omugongo gwo gukuume nga gugoloddwa.
  • Sika ebbaala ng’oyolekera olubuto lwo ng’okuuma enkokola zo nga ziri kumpi n’omubiri gwo n’okusika ebibegabega byo wamu waggulu ku ntambula.
  • Kwata akaseera katono, olwo wansi mpola mpola ebbaala oddeyo wansi okutuuka mu kifo w’otandikidde, ng’ogololera emikono gyo mu bujjuvu era ng’owulira ng’ebinywa by’omugongo biwanvuye.
  • Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma ffoomu entuufu mu dduyiro yenna.

Enfatuko Okukola Smith Reverse Grip Efukamidde Ku Lunyiriri

  • **Maintain Correct Posture**: Kuuma omugongo nga gugoloddwa era ofukamira ku bisambi nga diguli 45 ku 60. Weewale okwetooloola omugongo oba okufukamira ebibegabega ekiyinza okukuviirako okufuna obuvune. Entunula yo erina okuba nga terimu ludda lwonna oba nga etunudde wansi katono, so si waggulu oba ku mabbali.
  • **Entambula efugirwa**: Situla ebbaala ng’oyolekera ekiwato kyo eky’okungulu ng’okuuma enkokola zo nga ziri kumpi n’omubiri gwo. Weewale okukozesa momentum okusitula obuzito; entambula erina okufugibwa era nga egenderere. Oluvannyuma, wansi ebbaala mpola okutuuka mu kifo w’otandikidde. Entambula eno empola era efugibwa ejja kukwata ebinywa mu ngeri ennungi.
  • **Weewale Okutikka Ebisukkiridde**: Totikka bbaala buzito bungi okusinga bw'osobola okukwata ne ffoomu entuufu. L

Smith Reverse Grip Efukamidde Ku Lunyiriri Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Smith Reverse Grip Efukamidde Ku Lunyiriri?

Yee, abatandisi basobola okukola dduyiro wa Smith Reverse Grip Bent Over Row. Wabula kikulu nnyo okutandika n’obuzito obutono n’okussa essira ku ffoomu n’obukodyo obutuufu okwewala obuvune bwonna. Era kirungi okuba n’omutendesi oba omuntu alina obumanyirivu mu jjiimu akulabirira oba okukulambika mu dduyiro mu kusooka. Nga bwe kiri ku dduyiro yenna, bw’oba ​​owulira obuzibu oba obulumi, yimirira mangu weebuuze ku mukugu mu by’okukola ffiiti.

Wagamba atya akawu emirundi Smith Reverse Grip Efukamidde Ku Lunyiriri?

  • Barbell Reverse Grip Bent Over Row ekozesa ekyuma ekiyitibwa barbell mu kifo ky’ekyuma kya Smith, ekisobozesa okutambula okw’obutonde okusingawo n’okuyingiza ebinywa ebisinga okutebenkeza.
  • Cable Reverse Grip Bent Over Row ekozesa ekyuma kya cable, ekiwa okusika omuguwa buli kiseera mu ntambula yonna era esobola okuyamba okulongoosa okugumira ebinywa.
  • T-Bar Reverse Grip Bent Over Row ekozesa ekyuma kya T-bar, ekiyinza okusobozesa okusitula ebizito era nga kitunuulira nnyo ebinywa by’omugongo ogwa wakati.
  • Resistance Band Reverse Grip Bent Over Row nnungi nnyo eri abo abatalina buzito oba ebyuma, kuba ekozesa resistance band okuwa tension.

Waakulu obulimba ebyamarga Smith Reverse Grip Efukamidde Ku Lunyiriri?

  • Seated Cable Row ekola ebinywa mu mugongo, emikono n’ebibegabega, okufaananako ne Smith Reverse Grip Bent Over Row, bwe kityo n’elongoosa amaanyi n’okugumiikiriza kw’ebinywa bino okusobola okukola obulungi.
  • Lat Pull Down ye dduyiro omulala ow’okujjuliza kubanga okusinga etunuulira latissimus dorsi - ekinywa ekisinga obunene mu mugongo - nga nakyo kikwatibwako mu kiseera kya Smith Reverse Grip Bent Over Row, bwe kityo ne kirongoosa amaanyi g’omubiri ogwa waggulu n’okutebenkeza ebinywa.

Ebifaananyi ez'okusobola okutandika Smith Reverse Grip Efukamidde Ku Lunyiriri

  • Smith machine back exercise
  • Smith Reverse Grip Olunyiriri
  • Okukola dduyiro wa Bent Over Row
  • Dduyiro w’okunyweza omugongo
  • Smith ekyuma ekivugira
  • Enkola ya Reverse Grip Row
  • Smith ebyuma ebikola workouts
  • Dduyiro w’okuzimba ebinywa by’omugongo
  • Ekyuma kya Smith Bent Over Row
  • Dduyiro w’okukwata emabega (reverse grip back exercises).