Barbell Entebe y’omu maaso Squat

• Omusangwa w'ekifo: B'afideleli, Mmimbi.
• Ekitundu: Omasengezi
• Ekinaku eky'olwayo: Gluteus Maximus, Quadriceps
• Ekinaku eky'enna: Adductor Magnus, Soleus

Okuva mu Barbell Entebe y’omu maaso Squat

Dduyiro wa Barbell Front Bench Squat dduyiro azimba amaanyi ng’okusinga atunuulira ebitundu by’omubiri ebina, ebinywa ebiyitibwa glutes, ne core, ate ng’akwata n’omubiri ogwa waggulu. Dduyiro ono asaanira bannabyamizannyo abatandisi n’abakulembedde, kuba asobola bulungi okukyusibwa okutuukagana n’emitendera gy’omubiri egy’omuntu kinnoomu. Abantu ssekinnoomu bayinza okusalawo okussa dduyiro ono mu nkola yaabwe okutumbula amaanyi g’omubiri ogwa wansi, okutumbula okutebenkera kw’omusingi, n’okutumbula enyimirira y’omubiri ennungi.

Okukola : Okukola Okufaayo Barbell Entebe y’omu maaso Squat

• Ng’engalo zo zitunudde waggulu, kwata ebbaati ng’ebikoona bitunudde mu maaso ate ng’ebbaala ewummudde ku bibegabega byo eby’omu maaso, olwo ogisitula okuva ku kkeeki ng’osooka kugisika n’amagulu ate mu kiseera kye kimu n’ogolola omubiri gwo.
• Wava ku raaki oteeke amagulu go ng’okozesa enkola ya wakati etuuka ku bibegabega ng’obugere butunudde katono.
• Wansizza omubiri gwo mpola ng’ofukamira amaviivi n’ebisambi ng’olinga agenda okutuula emabega n’amata, ng’omugongo gugoloddwa ate nga n’ebbaati eri mu kifo kye kimu ku bibegabega byo.
• Weeyongere wansi okutuusa ng’enkoona wakati w’ekigere ekya waggulu n’ennyana efuuse wansi katono ku diguli 90, olwo ositule omubiri gwo okudda mu kifo we watandikira ng’osika wansi n’ekisinziiro oba wakati w’ekigere ng’ogolola amagulu n’okugaziya ebisambi .

Enfatuko Okukola Barbell Entebe y’omu maaso Squat

• **Okukwata n’okuteeka enkokola**: Bw’oba ​​okwata ebbaala, emikono gyo girina okuba nga gigazi katono okusinga nga gyawukana okutuuka ku bugazi bw’ebibegabega. Barbell erina okuwummulira ku bibegabega byo eby’omu maaso, ng’enkokola zitunudde mu maaso ate ng’esigala waggulu mu lifuti yonna. Ensobi etera okukolebwa kwe kuleka enkokola okukka ng’ofukamidde ekiyinza okuvaako bbaatule okuyiringisibwa n’okubulwa obuyinza.
• **Okuteeka ebigere mu kifo**: Ebigere byo birina okuba nga byawukana okutuuka mu bugazi bw’ebibegabega ng’ebigere byo bitunudde katono. Kino kiyamba okukuuma bbalansi era kisobozesa okufukamira mu buziba. Weewale okubeera n’ebigere ebifunda ennyo oba nga bigazi kuba kiyinza okukuleetera obutabeera mu ntebenkevu n’okunyigirizibwa ku maviivi.
• **Maintain Neutral Spine**: Kuuma ekifuba kyo waggulu ate nga...

Barbell Entebe y’omu maaso Squat Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Entebe y’omu maaso Squat?

Yee, abatandisi basobola okukola dduyiro wa Barbell Front Bench Squat. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Era kirungi okuba n’omutendesi w’omuntu oba omutunuulizi alina obumanyirivu okusobola okuwa obulagirizi n’okukakasa obukuumi. Nga bwe kiri ku dduyiro yenna, kikulu nnyo okubuguma obulungi nga bukyali n’okuwuliriza omubiri gwo okwewala okukola ennyo.

Wagamba atya akawu emirundi Barbell Entebe y’omu maaso Squat?

• Overhead Squat y’enkyukakyuka endala gy’okwata barbell waggulu ng’emikono gyo giwanvuye mu bujjuvu mu ntambula yonna.
• Zercher Squat yeetaaga okukwata barbell mu crook y’ebikoona byo, okumpi n’ekifuba kyo, n’oyongera okusoomoozebwa okw’amaanyi mu mubiri ogwa waggulu n’omusingi mu dduyiro ono.
• Front Box Squat erimu okufukamira wansi okutuusa ng’ebisambi byo bikwata ku bbokisi oba entebe, olwo n’obwatuka n’odda waggulu ekiyinza okuyamba okulongoosa amaanyi n’amaanyi go.
• Paused Front Squat nkyukakyuka mw’oyimirira wansi mu squat okumala sekondi ntono nga tonnasituka kudda waggulu, n’oyongera obudde wansi w’okusika omuguwa n’okukwatagana kw’ebinywa.

Waakulu obulimba ebyamarga Barbell Entebe y’omu maaso Squat?

• Amawuggwe ye dduyiro omulala akwatagana bulungi ne Barbell Front Bench Squat kuba zitunuulira ebitundu by’omubiri ebina, ebinywa, n’emisuwa gy’omugongo, ekiyamba okulongoosa bbalansi n’okukwatagana ekintu ekyetaagisa okukola obulungi squats.
• Overhead Press dduyiro wa mugaso okugatta ne Barbell Front Bench Squat kuba enyweza ebibegabega n’omugongo ogwa waggulu, okulongoosa obusobozi bwo okukwata barbell mu mbeera y’okusitama mu maaso.