Barbell Okugulu Okumu okwawuddwamu Squat

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

Okuva mu Barbell Okugulu Okumu okwawuddwamu Squat

Dduyiro wa Barbell Single Leg Split Squat dduyiro azimba amaanyi ng’agenderera ebinywa by’omubiri ebina, ebinywa, ebinywa, n’ebinywa ebikulu, n’okutumbula amaanyi n’okutebenkeza okutwalira awamu. Kirungi nnyo eri bannabyamizannyo, abazimba omubiri oba omuntu yenna ayagala okutumbula amaanyi g’amagulu ge n’okukwatagana. Bw’oyingiza dduyiro ono mu nkola yo, osobola okutumbula omutindo gwo mu mizannyo, okutumbula okukwatagana kw’ebinywa, n’okwongera okukyukakyuka n’okutebenkera kw’omubiri gwo ogwa wansi.

Okukola : Okukola Okufaayo Barbell Okugulu Okumu okwawuddwamu Squat

• Ekigere kyo eky’omu maaso kikuume nga kipapajjo ku ttaka ate n’engalo z’ekigere kyo eky’emabega nga ziwummudde ku ttaka.
• Wansi omubiri gwo ng’ofukamira okugulu okw’omu maaso okutuusa ng’ekisambi kyo kikwatagana n’ettaka, ng’okuuma omubiri gwo nga gwegolodde ate ng’omugongo gwo gugoloddwa.
• Ddayo waggulu okutuuka mu kifo w’otandikidde ng’oyita mu kisinziiro ky’ekigere kyo eky’omu maaso, okukakasa nti okugulu kwo tekuyita ku bigere byo.
• Ddamu entambula eno ku muwendo gw’okuddiŋŋana gw’oyagala, olwo okyuse amagulu okole omuwendo gwe gumu ogw’okuddiŋŋana.

Enfatuko Okukola Barbell Okugulu Okumu okwawuddwamu Squat

• **Maintain Balance:** Ensobi emu etera okukolebwa kwe kufiirwa balance nga okola dduyiro. Okwewala kino, kuuma omusingi gwo nga gukutte era ng’otunula mu maaso. Kino kijja kuyamba okukuuma omubiri gwo nga gunywevu mu kiseera kyonna ky’otambula.
• **Entambula efugirwa:** Bw’oba ​​okka omubiri gwo, kikole mu ngeri efugibwa. Weewale okugwa wansi amangu kuba kino kiyinza okuvaako obuvune. Mu kifo ky’ekyo, wansi omubiri gwo okutuusa ng’okugulu kwo okw’omu maaso kufukamidde mu nkoona ya diguli 90, olwo oddeyo waggulu okutuuka mu kifo we watandikira.
• **Weewale Okwesigamira Mu Maaso:** Ensobi endala etera okukolebwa kwe kwesigama mu maaso nga okola dduyiro. Kino kiyinza okukuteeka akazito akateetaagisa ku mugongo gwo ogwa wansi n’okukyuka

Barbell Okugulu Okumu okwawuddwamu Squat Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Okugulu Okumu okwawuddwamu Squat?

Yee, abatandisi basobola okukola dduyiro wa Barbell Single Leg Split Squat. Wabula balina okutandika n’obuzito obutono oba wadde obuzito bw’omubiri gwokka okutuusa lwe bafuna ffoomu entuufu. Dduyiro ono yeetaaga bbalansi n’amaanyi, n’olwekyo kikulu okugenda mu maaso mpola n’obwegendereza okwewala obuvune. Era kirungi okuba n’omutendesi ow’obuntu oba omuntu ssekinnoomu alina obumanyirivu okubalungamya mu nkola mu kusooka.

Wagamba atya akawu emirundi Barbell Okugulu Okumu okwawuddwamu Squat?

• Goblet Single Leg Split Squat: Mu kifo kya barbell, enkyusa eno ekozesa kettlebell emu oba dumbbell ekwatibwa ku ddaala ly’ekifuba.
• Bulgarian Split Squat: Eno nkyukakyuka ng’ekigere eky’emabega kiwaniriddwa ku katebe oba ku ddaala, ekyongera okusoomoozebwa n’amaanyi ga dduyiro.
• Bodyweight Single Leg Split Squat: Enkyusa eno erekera ddala okukozesa obuzito, nga yeesigamye ku buzito bw’omubiri bwokka okusobola okuziyiza.
• Smith Machine Single Leg Split Squat: Enkyukakyuka eno ekolebwa nga okozesa ekyuma kya Smith, ekikuwa obutebenkevu n’okukusobozesa okussa essira ku ntambula n’okussa essira kitono ku bbalansi.

Waakulu obulimba ebyamarga Barbell Okugulu Okumu okwawuddwamu Squat?

• Bulgarian Split Squats: Zino ye dduyiro omulala omulungi akwatagana ne Barbell Single Leg Split Squats. Tezikoma ku kutunuulira binywa bye bimu wabula zongera ku ntambula n’okukyukakyuka mu bisambi byo, ekiyinza okutumbula omutindo gwo n’okukola mu squat y’amagulu agamu eyawuddwamu.
• Glute Bridges: Glute bridges zisobola okujjuliza Barbell Single Leg Split Squats nga zinyweza glutes ne hamstrings, nga bino bye binywa ebikulu ebikozesebwa mu split squat. Okunyweza ebinywa bino kiyinza okuyamba okutumbula okutebenkera n’amaanyi mu kiseera ky’okusitama okugulu okumu okwawuddwamu.