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Bent Over Olunyiriri

Empaawo y'ensomero

Omusangwa w'ekifoOsende y’okufuna ky’ogulemu mu mulundi.
EkitunduOmasengezi
Ekinaku eky'olwayoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
Ekinaku eky'ennaBrachialis, Brachioradialis, Deltoid Posterior
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Bent Over Olunyiriri

Bent Over Row dduyiro azimba amaanyi ng’okusinga atunuulira ebinywa by’omugongo omuli latissimus dorsi ne rhomboids kyokka ng’akola ne biceps n’ebibegabega. Esaanira buli muntu okuva ku batandisi okutuuka ku baagalana ba fitness ey’omulembe abanoonya okulongoosa amaanyi g’omubiri gwe ogwa waggulu n’enyimirira. Abantu ssekinnoomu bayinza okulonda dduyiro ono olw’obulungi bwayo mu kwongera okunnyonnyola ebinywa, okutumbula enyimirira ennungi, n’obukulu bwe mu ntambula ezikola mu bulamu obwa bulijjo.

Okukola : Okukola Okufaayo Bent Over Olunyiriri

  • Fukamira mu kiwato ng’omugongo gwo gugoloddwa, okutuusa ng’omubiri gwo kumpi gukwatagana ne wansi.
  • Kwata dumbbells mu buwanvu bw’omukono butereevu wansi w’ebibegabega byo ng’engalo zo zitunudde.
  • Sika dumbbells ng’oyolekera ekifuba kyo ng’ofukamira ebikoona n’okusika ebibegabega byo wamu.
  • Wansi mpola mpola dumbbells oddeyo mu kifo we batandikira, ng’omaliriza rep emu. Kino kiddemu okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Bent Over Olunyiriri

  • **Correct Grip**: Kwata barbell oba dumbbells ng’emikono gyo gigazi okusinga obugazi bw’ebibegabega. Ensobi etera okukolebwa kwe kukwata ennyo oba okufunda ennyo, ekiyinza okukomya ebanga ly’okutambula n’obulungi bwa dduyiro.
  • **Controlled Movement**: Sika barbell oba dumbbells ng’oyolekera ekifuba kyo, ng’okuuma enkokola zo nga ziri kumpi n’omubiri gwo. Nywa ebibegabega byo wamu waggulu ku ntambula. Wansi obuzito budde wansi ng’ofuga. Weewale okusika omuguwa oba okukozesa amaanyi okusitula obuzito, kuba kino kiyinza okwongera ku bulabe bw’okufuna obuvune n’okukendeeza ku bulungibwansi bw’...

Bent Over Olunyiriri Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Bent Over Olunyiriri?

Yee, abatandisi mazima ddala basobola okukola dduyiro wa Bent Over Row. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Era kya mugaso okuba n’omuntu amanyi ku kutendeka obuzito, ng’omutendesi ow’obuntu, okwetegereza n’okuwa endowooza yo ku ffoomu yo. Okwongera ku buzito mpolampola ng’amaanyi go ne ffoomu bigenda bitereera.

Wagamba atya akawu emirundi Bent Over Olunyiriri?

  • Inverted Row: Kino kikolebwa nga weeteeka wansi wa barbell enywedde ku buwanvu obumu, olwo n’osika ekifuba kyo okutuuka ku bbaala.
  • Pendlay Row: Erinnya lino lyatuumiddwa erinnya ly’omutendesi w’okusitula obuzito Glenn Pendlay, enkyusa eno erimu okusitula ebbaati okuva wansi okutuuka mu kifuba kyo ng’ofukamidde.
  • Yates Row: Enkyukakyuka eno emanyiddwa nnyo omuzimbi w’omubiri Dorian Yates, erimu okuyimirira omubiri nga gwegolodde n’okukwata bbaatule emabega.
  • Seated Cable Row: Kino kikolebwa ku kyuma ekitudde cable row, gy’osika cable ezizitowa ng’oyolekera omubiri gwo ate ng’omugongo gwo gugoloddwa.

Waakulu obulimba ebyamarga Bent Over Olunyiriri?

  • Pull-ups zisobola okujjuliza Bent Over Rows nga essira liteekebwa ku maanyi g’omubiri ogwa waggulu, naddala nga zitunuulira latissimus dorsi (ekinywa ekinene eky’omugongo), ekiyinza okulongoosa amaanyi g’okusika ageetaagisa ku Bent Over Rows.
  • Seated Cable Rows ye dduyiro omulala akwatagana obulungi ne Bent Over Rows kuba era atunuulira ebinywa mu mugongo naddala mu mugongo ogwa wakati, era ayamba okulongoosa enyimirira n’okutebenkera, ebikulu ennyo mu kukola obulungi Bent Over Rows.

Ebifaananyi ez'okusobola okutandika Bent Over Olunyiriri

  • Barbell Yafukamidde Ku Lunyiriri
  • Dduyiro Anyweza Omugongo
  • Okusitula obuzito ku binywa by'omugongo
  • Okudduka mu lunyiriri mu Bent Over
  • Dduyiro w’Olunyiriri lwa Barbell
  • Workout y'okuzimba ebinywa by'omugongo
  • Okutendekebwa mu mugongo gwa Barbell
  • Okutendekebwa kw'amaanyi g'omugongo
  • Dduyiro wa Gym ku Mugongo
  • Workouts z'omugongo ez'omulembe ne Barbell