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Smith Shoulder Press

Empaawo y'ensomero

Omusangwa w'ekifoEndokubiri.
EkitunduEkibuga lyekitundu lya Smith.
Ekinaku eky'olwayoDeltoid Anterior
Ekinaku eky'ennaDeltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Smith Shoulder Press

Smith Shoulder Press ye dduyiro ow’okutendeka amaanyi ng’okusinga atunuulira ebinywa by’ebibegabega ebiyitibwa deltoids, triceps, n’eby’omugongo ogwa waggulu, okutwalira awamu okutumbula amaanyi g’ebibegabega n’okutebenkera. Dduyiro ono mulungi nnyo eri abatandisi n’abasitula ebyuma eby’omulembe, kubanga ekyuma kya Smith kiwa engeri elungamizibwa era etali ya bulabe ey’okukola press. Abantu ssekinnoomu bandyagadde okussa dduyiro ono mu nkola yaabwe okutumbula amaanyi g’omubiri ogwa waggulu, okulongoosa ennyonyola y’ebinywa, n’okuwagira okukola obulungi mu kusitula okulala n’emirimu gya buli lunaku.

Okukola : Okukola Okufaayo Smith Shoulder Press

  • Kwata ebbaala ng’emikono gyo gigaziye katono okusinga obugazi bw’ebibegabega, ng’engalo zitunudde mu maaso, era ogiggye ku kkeeki ng’onyiga waggulu.
  • Wansi ebbaala mpola mpola era mu ngeri efugibwa okutuuka ku bibegabega byo, ng’okakasa nti ebikoona byo bifukamidde mu nkoona ya diguli 90.
  • Sindika ebbaala waggulu okutuusa ng’emikono gyo giwanvuye mu bujjuvu, naye weewale okusiba enkokola okukuuma okusika omuguwa mu binywa by’ebibegabega byo.
  • Wansi mpola mpola ebbaala oddeyo mu kifo w’otandikidde, ng’oddamu enkola eno okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Smith Shoulder Press

  • **Correct Grip**: Kwata ebbaala ngazi katono okusinga obugazi bw’ekibegabega. Engalo zo zirina okuba nga zitunudde mu maaso. Weewale okukwata ebbaala ennyo oba okugisumulula, kuba kino kiyinza okuvaako engalo okunyigirizibwa oba okubulwa obuyinza ku bbaala.
  • **Entambula efugirwa**: Bw’oba ​​weetegese okusitula, ssika ebbaala waggulu okutuusa ng’emikono gyo giwanvuye mu bujjuvu, naye tosiba nkokola. Oluvannyuma, wansi ebbaala mpola era ng’ofuga okutuusa lw’ekomawo ku ddaala ly’ekibegabega. Ensobi etera okukolebwa kwe kuleka ebbaala n’egwa mangu, ekiyinza okuba eky’akabi ate nga tekikola nnyo ku nkula y’ebinywa.
  • ** **

Smith Shoulder Press Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Smith Shoulder Press?

Yee, abatandisi basobola okukola dduyiro wa Smith Shoulder Press. Mu butuufu dduyiro mulungi nnyo eri abatandisi kubanga ekyuma kya Smith kiyamba mu kutebenkera era kikusobozesa okussa essira ku ntambula n’ekibinja ky’ebinywa nga tolina kugeraageranya buzito. Wabula kikulu okutandika n’obuzito obutono n’okukakasa nti olina ffoomu entuufu okwewala obuvune. Era kiyinza okuba eky’omugaso okuba n’omutendesi w’omuntu oba omuntu alina obumanyirivu mu jjiimu okukulambika mu dduyiro emirundi egisooka.

Wagamba atya akawu emirundi Smith Shoulder Press?

  • Seated Smith Machine Shoulder Press: Mu nkyukakyuka eno, okola dduyiro ng’otudde, ekikusobozesa okussa essira ku binywa by’ebibegabega byo.
  • Emabega w’Ensingo Smith Machine Shoulder Press: Enkyukakyuka eno erimu okukkakkanya ebbaala emabega w’ensingo yo, ekiyinza okuyamba okutunuulira ebitundu eby’enjawulo eby’ebinywa by’ebibegabega byo.
  • Single Arm Smith Machine Shoulder Press: Enkyukakyuka eno erimu okukozesa omukono gumu gwokka omulundi gumu, ekikusobozesa okussa essira ku buli kibegabega nga weetongodde.
  • Incline Smith Machine Shoulder Press: Enkyukakyuka eno ekolebwa ku ntebe eserengese, ng’etunuulidde ekitundu eky’okungulu eky’ebinywa by’ebibegabega.

Waakulu obulimba ebyamarga Smith Shoulder Press?

  • Barbell Upright Rows ekola emitego egy’okungulu ne deltoids, okufaananako ne Smith Shoulder Press, naye ng’ekwata n’okutambula okw’enjawulo, ng’ewa dduyiro ow’enjawulo ku bibegabega.
  • Rear Delt Flys zitunuulira nnyo ebitundu by’emabega ebiyitibwa deltoids, ebitera okulagajjalirwa mu kukola dduyiro w’ebibegabega, okuwa amaanyi agakwatagana mu binywa by’ebibegabega n’okulongoosa obulungi bwa Smith Shoulder Press.

Ebifaananyi ez'okusobola okutandika Smith Shoulder Press

  • Smith ekyuma ekikuba ebibegabega
  • Smith anyiga ku bibegabega
  • Workout ku bibegabega n'ekyuma kya Smith
  • Smith ekyuma akola dduyiro ku bibegabega
  • Okukozesa ekyuma kya Smith ku maanyi g’ebibegabega
  • Enkola ya Smith ey’okunyiga ebibegabega
  • Okunyiga ebibegabega ku kyuma kya Smith
  • Smith ekyuma deltoid workout
  • Engeri y'okukolamu okunyiga ebibegabega ku kyuma kya Smith
  • Smith ekyuma ekikuba waggulu