Air Squat

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

Okuva mu Air Squat

Air Squat dduyiro akola ebintu bingi, akwata obuzito bw’omubiri, ng’atunuulira ebitundu by’omubiri ebya wansi naddala ebitundu by’omubiri ebina, ebinywa ebiyitibwa ‘glutes’, n’ebinywa by’omugongo, ate ng’akwata n’ebinywa ebikulu. Esaanira abantu ssekinnoomu ku mitendera gyonna egya fitness, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, olw’okutereeza amaanyi ne ffoomu. Abantu bayinza okwagala okuyingiza Air Squats mu nkola zaabwe olw’emigaso gyayo mu kulongoosa amaanyi g’amagulu, okutumbula bbalansi, n’okutumbula okukwatagana obulungi kw’omubiri n’okukyukakyuka.

Okukola : Okukola Okufaayo Air Squat

• Dduyiro otandike ng’osika ebisambi emabega n’okufukamira amaviivi ng’olinga agenda okutuula ku ntebe, ng’ekifuba kyo kiyimiridde ate ng’omugongo gugoloddwa.
• Weeyongere okwekka okutuusa ng’ebisambi byo bikwatagana ne wansi, ng’obuzito bwo bukuume ku bigere.
• Yimirirako katono wansi mu squat, okakasa nti amaviivi go gakwatagana n’ebigere byo so si kugwa munda.
• Sindika mu bigere byo okudda mu mbeera gy’otandikidde, kakasa nti omubiri gwo gusigala nga gwegolodde ate ng’omusingi gwo gukwatibwako mu ntambula yonna.

Enfatuko Okukola Air Squat

• **Weewale okuwanvuya ennyo okugulu**: Ensobi etera okukolebwa kwe kukkiriza amaviivi okugaziwa okusukka engalo zo ng’osikambula. Kino kiteeka akazito akateetaagisa ku maviivi era kiyinza okukuviirako okufuna obuvune. Okwewala kino, kakasa nti amaviivi go gakwatagana n’ebigere byo era tofuluma nga oyita ku bigere.
• **Maintain a Neutral Spine**: Tokuba mugongo gwo nnyo oba okuguzingako. Omugongo gwo gulina okusigala nga teguliiko ludda lwonna mu dduyiro gwonna. Kino tekikoma ku kukuuma mugongo gwo obutafuna buvune wabula era kikakasa nti ebinywa ebituufu bitunuulirwa.
• **Obuziba bw’okusiba**: Luubirira okusiba mu buziba ng’ebisambi byo binnyika wansi w’amaviivi go bw’oba ​​osobola

Air Squat Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Air Squat?

Yee, abatandisi basobola ddala okukola dduyiro wa Air Squat. Dduyiro wa musingi gw’obuzito bw’omubiri ng’atunuulidde omubiri ogwa wansi naddala ebisambi ne glutes. Wabula kikulu okuyiga n’okukuuma ffoomu entuufu okwewala obuvune. Abatandisi balina okutandika n’okuddiŋŋana okuwerako kwe beeyagaza ne beeyongera mpolampola ng’amaanyi n’obugumu bigenda bitereera. Okwebuuza ku mukugu mu fitness oba omutendesi nakyo kiyinza okuba eky’omugaso okukakasa ffoomu n’obukodyo obutuufu.

Wagamba atya akawu emirundi Air Squat?

• Jump Squat: Eno nkola ya plyometric version ya air squat mw’obuuka waggulu mu ngeri ey’okubwatuka okuva wansi mu mbeera y’okusitama, okwongera ku migaso gya dduyiro ono mu misuwa gy’omutima n’okwokya amasavu.
• Pistol Squat: Eno squat ya kigere kimu ng’okugulu okumu kugaziyizibwa mu maaso n’okuva ku ttaka, nga kyetaagisa bbalansi, okutambula n’amaanyi.
• Sumo Squat: Enkyukakyuka eno erimu okuyimirira ngazi ng’ebigere bitunudde ebweru, nga kino kitunuulidde ebisambi eby’omunda n’ebinywa ebiyitibwa glutes okusinga squat y’empewo ey’ekinnansi.
• Overhead Squat: Enkyukakyuka eno mu squat erimu okukwata barbell oba dumbbells waggulu ng’ofukamira, okusomooza bbalansi yo, okutambula n’amaanyi g’omubiri ogwa waggulu.

Waakulu obulimba ebyamarga Air Squat?

• Deadlifts era zisobola okwongera ku Air Squats mu ngeri ennungi, anti essira ziteekebwa ku lujegere olw’emabega - emiguwa, glutes, n’omugongo ogwa wansi - bwe kityo ne ziwa okutendekebwa kw’amaanyi g’omubiri ogwa wansi mu ngeri ey’enjawulo ennyo nga zigattibwa wamu ne Air Squat efugira ebitundu bina.
• Step-ups zisobola okujjuliza Air Squats nga zitunuulira ebinywa bye bimu naye mu ngeri ya ludda lumu, ekiyinza okuyamba okutereeza obutakwatagana bwonna wakati w’enjuyi zombi ez’omubiri n’okulongoosa enkwatagana, ekintu ekikulu ennyo mu kukola Air Squats obulungi.