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Ekitongole ky’amawulire ekya Bench

Empaawo y'ensomero

Omusangwa w'ekifoEbinyumu
EkitunduOmasengezi
Ekinaku eky'olwayoPectoralis Major Sternal Head
Ekinaku eky'ennaDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Ekitongole ky’amawulire ekya Bench

Bench Press ye dduyiro wa classic strength training nga okusinga atunuulira ekifuba, ebibegabega, ne triceps, ekiyamba ebinywa by’omubiri ebya waggulu okukula. Esaanira omuntu yenna okuva ku batandisi okutuuka ku bannabyamizannyo abakugu, ayagala okutumbula amaanyi g’omubiri gwe ogwa waggulu n’okugumira ebinywa. Abantu ssekinnoomu bayinza okwagala okussaamu enkola ya bench press mu nkola yaabwe olw’obulungi bwayo mu kwongera ku mutindo gw’omubiri, okutumbula obulamu bw’amagumba, n’okulongoosa ensengekera y’omubiri.

Okukola : Okukola Okufaayo Ekitongole ky’amawulire ekya Bench

  • Kwata ebbaati ng’emikono gyo gigaziye katono okusinga obugazi bw’ebibegabega, ng’engalo zitunudde mu bigere, era ogisitula okuva ku kkeeki, ng’ogikwata butereevu ku kifuba ng’emikono gyo gigoloddwa mu bujjuvu.
  • Wansi mpola mpola bbaatule wansi okutuuka mu kifuba kyo ng’okuuma ebikoona byo mu nkoona ya diguli 90.
  • Barbell bw’emala okukwata ku kifuba kyo, gizzeeyo waggulu okutuuka mu kifo w’otandikidde ng’omugongo gwo gukuumye ku katebe.
  • Ddamu enkola eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, bulijjo ng’okuuma obuyinza ku barbell n’okukakasa nti ffoomu yo ntuufu.

Enfatuko Okukola Ekitongole ky’amawulire ekya Bench

  • Weewale Okukuba Omugongo: Ensobi emu etera okukolebwa kwe kussa omugongo ekisusse ng’ositula. Kino kiyinza okuvaako obuvune mu mugongo ogwa wansi. Omugongo gwo ogwa wansi gulina okuba n’ekisenge eky’obutonde, naye tegulina kuyitiridde. Akabina ko, ebibegabega n’omutwe birina okusigala nga bikwatagana n’entebe ekiseera kyonna.
  • Entambula efugirwa: Weewale okukemebwa okusitula amangu ebbaati. Okusitula okufugibwa, okunywevu kikola bulungi era kikendeeza ku bulabe bw’okufuna obuvune. Wansi ebbaala okutuuka mu kifuba kyo wakati mpola, oyimirirako katono, olwo ogizzeeyo waggulu nga tosibye nkokola zo waggulu.
  • Tositula Wekka:

Ekitongole ky’amawulire ekya Bench Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Ekitongole ky’amawulire ekya Bench?

Yee, abatandisi basobola ddala okukola dduyiro wa bench press. Wabula kikulu okutandika n’obuzito obutono n’okussa essira ku ffoomu entuufu okwewala obuvune. Era kya mugaso okubeera n’omulabi naddala ng’oyiga entambula. Oyinza okulowooza ku ky’okupangisa omutendesi oba omutendesi ow’obuntu okukakasa nti dduyiro okola bulungi.

Wagamba atya akawu emirundi Ekitongole ky’amawulire ekya Bench?

  • Decline Bench Press: Enkyukakyuka eno ekolebwa ku decline bench okutuuka ku kitundu ekya wansi eky’ekifuba.
  • Close-Grip Bench Press: Enkyukakyuka eno essira erisinga kulissa ku triceps n’ekitundu eky’omunda eky’ekifuba ng’oteeka emikono okumpi ku bbaala.
  • Dumbbell Bench Press: Enkyukakyuka eno ekozesa dumbbells mu kifo kya barbell, ekisobozesa okutambula okunene n’okutambula kw’omukono ssekinnoomu.
  • Reverse-Grip Bench Press: Enkyukakyuka eno ekolebwa nga okyusakyusa enkwata yo engalo zo zitunule gy’oli, ng’otunuulira ekifuba ekya waggulu n’ebitundu ebisatu.

Waakulu obulimba ebyamarga Ekitongole ky’amawulire ekya Bench?

  • Enseenene za dumbbell ye dduyiro omulala omulungi ajjuliza bench press kubanga zaawula ebinywa by’ekifuba, ne zitumbula okukula kw’ebinywa n’amaanyi mu ngeri eyawukana ku ntambula ya compound eya bench press, bwe kityo ne kikakasa nti ebitundu byonna eby’ekifuba bikolebwa.
  • Okunyiga kw’amagye okuyimirira dduyiro wa mugaso asobola okujjuliza ekyuma ekikuba ku katebe kuba essira liteekebwa ku bibegabega ne triceps, ebinywa ebibeera eby’okubiri mu kunyiga ku ntebe, bwe kityo okunyweza ebitundu bino kiyinza okuvaako okulongoosa mu mutindo gwo ogw’okunyiga ku katebe.

Ebifaananyi ez'okusobola okutandika Ekitongole ky’amawulire ekya Bench

  • Workout mu kifuba nga okozesa barbell
  • Dduyiro w’okunyiga ku ntebe ya Barbell
  • Okutendekebwa mu maanyi mu kifuba
  • Workout y’omubiri ogwa waggulu nga okozesa barbell
  • Dduyiro w’ekifuba nga Barbell
  • Bench press ku binywa by’ekifuba
  • Okuzimba ebinywa by’ekifuba nga okozesa bench press
  • Okunyweza ekifuba nga bakozesa barbell
  • Enkola y’okukola dduyiro ku bench press
  • Dduyiro wa Barbell okukula ebinywa by’ekifuba