Barbell Curtsey Lunge, Omuwandiisi w’ebitabo

• Omusangwa w'ekifo: B'afideleli, Mmimbi.
• Ekitundu: Omasengezi
• Ekinaku eky'olwayo: Gluteus Maximus, Gluteus Medius, Quadriceps
• Ekinaku eky'enna: , Adductor Longus, Adductor Magnus, Gastrocnemius, Gracilis, Hamstrings, Pectineous, Sartorius, Soleus

Okuva mu Barbell Curtsey Lunge, Omuwandiisi w’ebitabo

Barbell Curtsey Lunge ye dduyiro ow’amaanyi ag’amaanyi ng’atunuulira ebibinja by’ebinywa ebingi, omuli glutes, quads, hips, ne core, okutumbula amaanyi n’okutebenkera kw’omubiri ogwa wansi okutwalira awamu. Esaanira abatandisi n’abawagizi ba fitness ey’omulembe abanoonya okwongera enjawulo mu nkola zaabwe ez’okukola dduyiro. Okussaamu dduyiro ono kiyinza okuyamba okulongoosa bbalansi, okukwatagana, n’okugumiikiriza, era kiyinza n’okuyamba mu kubumba n’okutonnya omubiri ogwa wansi.

Okukola : Okukola Okufaayo Barbell Curtsey Lunge, Omuwandiisi w’ebitabo

• Kyuusa obuzito bwo ku kigere kyo ekya ddyo odde emabega n’ekigere kyo ekya kkono, ng’okisalako emabega w’ekigere kyo ekya ddyo ng’olinga akola curtsy.
• Wansi omubiri gwo okutuusa ng’ekisambi kyo ekya ddyo kikwatagana ne wansi, ng’ekifuba kyo kiyimiridde ate ng’ebisambi byo bikwatagana.
• Sindika mu kisinziiro kyo ekya ddyo okuyimirira oddeyo waggulu mu kifo w’otandikidde, ng’okuuma omusingi gwo nga gukwatibwako.
• Ddamu entambula eno n’okugulu okw’ekikontana era ogende mu maaso n’okukyusakyusa enjuyi okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Barbell Curtsey Lunge, Omuwandiisi w’ebitabo

• Okuteeka ebigere mu kifo: Funa ebirowoozo ku ngeri ebigere gy’oteekamu. Bw’oba ​​odda emabega mu lunge, genderera okuteeka ekigere kyo mu diagonally emabega wo, ng’olinga akola curtsy. Amaviivi go galina okufukamira mu nkoona ya diguli 90 wansi w’oluwuzi. Weewale okuleka okugulu kwo okw’omu maaso okuwanvuwa okuyita ku bigere, kuba kino kiyinza okuteeka situleesi eteetaagisa ku kinywa ky’okugulu.
• Okulonda obuzito: Londa obuzito obusomooza naye nga busobola okuddukanyizibwa. Olina okusobola okukola dduyiro ng’olina ffoomu entuufu n’okufuga. Singa obuzito buba buzito nnyo, .

Barbell Curtsey Lunge, Omuwandiisi w’ebitabo Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Curtsey Lunge, Omuwandiisi w’ebitabo?

Yee, abatandisi basobola okukola dduyiro wa Barbell Curtsey Lunge, naye balina okutandika n’obuzito obutono okukakasa nti bakozesa ffoomu entuufu n’okwewala obuvune. Era kirungi okuba n’omutendesi oba omuntu alina obumanyirivu okusooka okulaga dduyiro okukakasa obukodyo obutuufu. Nga bwe kiri ku dduyiro yenna omupya, abatandisi balina okutandika mpola era mpolampola okwongera ku buzito nga bwe beeyagaza okutambula.

Wagamba atya akawu emirundi Barbell Curtsey Lunge, Omuwandiisi w’ebitabo?

• Kettlebell Curtsey Lunge: Mu nkyusa eno, okwata kettlebell mu mbeera ya goblet, etunuulira amaanyi g’omubiri gwo ogwa core n’ogw’okungulu ng’oggyeeko omubiri gwo ogwa wansi.
• Bodyweight Curtsey Lunge: Eno nkola nnyangu ng’okozesa obuzito bw’omubiri gwo bwokka, ekigifuula enkola ennungi eri abatandisi oba abanoonya okussa essira ku ffoomu.
• Reverse Curtsey Lunge: Mu kifo ky’okudda emabega mu nkoona, odda emabega butereevu n’oluvannyuma n’osala emabega w’okugulu kwo okw’omu maaso, n’oyongera okusoomoozebwa kwa bbalansi okw’enjawulo.
• Curtsey Lunge with Side Kick: Oluvannyuma lw’okuva waggulu okuva mu lunge, oyongerako side kick n’okugulu okuwuguka, ekyongera amaanyi n’okutunuulira ebisambi byo eby’ebweru ne glutes.

Waakulu obulimba ebyamarga Barbell Curtsey Lunge, Omuwandiisi w’ebitabo?

• Deadlifts: Deadlifts era zikola glutes, hamstrings, n’omugongo ogwa wansi, okufaananako ne Barbell Curtsey Lunge, naye essira zissa nnyo ku lujegere lw’emabega, bwe kityo ne ziwa enkola y’okukola dduyiro ey’enjawulo ng’etunuulidde ebitundu byonna eby’omubiri ogwa wansi.
• Step-ups: Step-ups ye dduyiro mulala munene ajjuliza Barbell Curtsey Lunges kubanga etunuulira glutes ne quads nga lunge, naye era esomooza balance n’amaanyi ag’oludda olumu, ekiyinza okutumbula obulungi bw’entambula z’amawuggwe.