Air Squat

• Omusangwa w'ekifo: Mmimbi.
• Ekitundu: Omwendo mw'ebikolwa.

Okuva mu Air Squat

Air Squat dduyiro akola emirimu mingi, ng’akola omubiri gwonna ng’okusinga atunuulira ebinywa by’omubiri ebya wansi omuli ebinywa by’omubiri ebina (quadriceps, hamstrings, ne glutes), ate nga era alongoosa amaanyi g’omusingi n’okutebenkera. Dduyiro ono asaanira abantu ssekinnoomu ab’emitendera gyonna egy’okubeera omulamu obulungi, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, olw’okusobola okukulaakulana n’okwetaaga obutaba na bikozesebwa. Abantu bandyagadde okukola Air Squats kuba tezikoma ku kwongera maanyi ga binywa n’okugumiikiriza, wabula era zitumbula bbalansi ennungi, enyimirira, n’okutambula obulungi mu bulamu obwa bulijjo.

Okukola : Okukola Okufaayo Air Squat

• Tandika entambula ng’osika ebisambi byo emabega n’okufukamira amaviivi ng’olinga agenda okutuula ku ntebe, ate ng’ositula emikono gyo mu maaso go okusobola okufuna bbalansi.
• Wansi omubiri gwo okutuusa ng’ebisambi byo bikwatagana ne wansi, ng’okakasa nti amaviivi go gakwatagana n’engalo zo so si kuziyitako.
• Yimirirako katono wansi mu squat, ng’okuuma core yo nga ekwatagana ate nga n’ekifuba kyo kisituddwa.
• Sika mu bigere byo okudda mu mbeera gy’otandikidde, wansi emikono gyo okudda ku mabbali go.

Enfatuko Okukola Air Squat

• Depth of Squat: Geubirira okukka omubiri gwo okutuusa ng’ebisambi byo waakiri bikwatagana ne wansi. Eno y’embeera esinga obulungi okukwatagana n’ennywanto zo ez’omubiri (glutes) n’ennywanto z’omugongo. Wabula tokaka kugwa mu squat mu buziba singa kiba kikuleetera obutabeera bulungi oba nga tosobola kukuuma ffoomu entuufu.
• Engage Your Core: Kuuma ebinywa byo ebiyitibwa abs ne core muscles nga bikwatagana mu ntambula yonna. Kino tekikoma ku kukuyamba kukuuma bbalansi n’okutebenkera, wabula kikuuma n’omugongo ogwa wansi obutanyigirizibwa. Ensobi etera okukolebwa kwe kwerabira okuyingiza omusingi, ekiyinza okuvaako obwavu

Air Squat Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Air Squat?

Yee, abatandisi basobola ddala okukola dduyiro wa Air Squat. Ye ntambula ya musingi nga nnungi nnyo eri abatandisi okuyiga kuba ekola omusingi gwa dduyiro endala nnyingi. Wabula kikulu okuyiga ffoomu entuufu okwewala obuvune. Kiyinza okuyamba abatandisi okutandika nga bayambibwako omutendesi oba omukugu mu kukola ffiiti.

Wagamba atya akawu emirundi Air Squat?

• Goblet Squat: Enkyukakyuka eno erimu okukwata obuzito oba kettlebell okumpi n’ekifuba kyo ng’okola squat, n’oyongerako ekitundu ekinyweza omubiri ogwa waggulu.
• Pistol Squat: Eno nkyukakyuka ya kigere kimu mu air squat eyeetaaga bbalansi ey’amaanyi, okukyukakyuka n’amaanyi.
• Squat Pulse: Enkyukakyuka eno erimu okusigala mu mbeera ya ‘down’ ey’okusitama n’okukola entambula entonotono waggulu n’okukka, ekyongera obudde wansi w’okusika omuguwa eri ebinywa.
• Sumo Squat: Enkyukakyuka eno erimu okuyimirira okugazi ate engalo nga zisonga ebweru, ekitunuulira ebisambi eby’omunda ne glutes okusinga squat y’empewo ey’ekinnansi.

Waakulu obulimba ebyamarga Air Squat?

• Deadlifts zijjuliza Air Squats nga essira liteekebwa ku lujegere olw’emabega, omuli hamstrings ne glutes, ebikozesebwa mu ntambula y’okusiba, naye era bikwata ebinywa by’omugongo, okutumbula amaanyi g’omubiri okutwalira awamu n’enyimirira, ebyetaagisa mu ffoomu entuufu ey’okusitama.
• Box Jumps nnungi nnyo mu Air Squats kuba zirimu entambula ya plyometric, eyamba okwongera amaanyi n’okubwatuka mu mubiri gwo ogwa wansi, okulongoosa omutendera gw’okuvuga waggulu mu squat.