Barbell Okusiba mu maaso

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

Okuva mu Barbell Okusiba mu maaso

Barbell Front Squat dduyiro akola nnyo mu kutendeka amaanyi ng’okusinga atunuulira ebitundu by’omubiri ebina, ebinywa ebiyitibwa glutes, ne core, ate ng’akwata n’omubiri ogwa waggulu n’okulongoosa bbalansi okutwalira awamu. Dduyiro ono asaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba asobola bulungi okukyusibwa okutuukagana n’amaanyi g’omuntu n’okugumiikiriza. Abantu bandyagadde okuyingiza Barbell Front Squat mu nkola yaabwe ey’okukola dduyiro okuzimba amaanyi g’omubiri ogwa wansi, okulongoosa enyimirira, n’okutumbula omutindo gw’emizannyo.

Okukola : Okukola Okufaayo Barbell Okusiba mu maaso

• Yimirirako ng’otunudde mu bbaala, gaziya emikono gyo mu maaso n’oluvannyuma gisale okukwata ebbaala, ng’ogisobozesa okuwummulako mu maaso g’ebibegabega byo n’okusala engalo zo okusobola okuwanirira obulungi.
• Situla ebbaala okuva ku rack ng’osika waggulu n’amagulu go n’ogolola omubiri gwo, olwo odde emabega okuva ku rack oteeke amagulu go ng’okozesa enkola ya medium obugazi bw’ebibegabega ng’obugere butunudde katono.
• Dduyiro otandike ng’ofukamira amaviivi n’otuula emabega n’ebisambi byo, ng’okuuma omubiri gwo nga gwegolodde n’okukuuma omugongo gwo nga gukoonagana mu butonde, okutuusa ng’ebisambi byo bikwatagana ne wansi.
• Sika omubiri gwo gudde waggulu okutuuka mu kifo we watandikira ng’ovuga ng’oyita mu bigere, ng’okuuma ebbaati mu maaso g’ebibegabega byo n’omubiri gwo nga gugoloddwa nga bwe kisoboka.

Enfatuko Okukola Barbell Okusiba mu maaso

• **Kuuma Omugongo Omugolokofu:** Bw’oba ​​okola ‘front squat’, kikulu nnyo okukuuma omugongo nga gugoloddwa okwewala okufuna obuvune. Ensobi etera okukolebwa kwe kuzingulula omugongo ekiyinza okuvaako obuvune mu mugongo ogwa wansi. Engage your core okuyamba okukuuma omugongo omugolokofu mu ntambula yonna.
• **Obuziba bw’okusitama:** Geubirira okukka omubiri gwo okutuusa ng’ebisambi byo waakiri bikwatagana ne wansi. Okugenda mu buwanvu ennyo ku squats zo tekijja kukwata binywa byo mu bujjuvu era kiyinza okukuviirako...

Barbell Okusiba mu maaso Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Okusiba mu maaso?

Yee, abatandisi basobola okukola dduyiro wa Barbell Front Squat. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Era kirungi okuba n’omutendesi oba omusituzi alina obumanyirivu okulabirira okukakasa nti akakodyo akatuufu kakozesebwa. Nga dduyiro yenna, kikulu okwongera ku buzito mpolampola ng’amaanyi geeyongera.

Wagamba atya akawu emirundi Barbell Okusiba mu maaso?

• Zercher Squat: Mu nkyukakyuka eno, barbell ekwatibwa mu crook y’ebikoona byo, nga esomooza amaanyi g’omubiri gwo ogwa core n’ogw’okungulu.
• Overhead Squat: Enkyukakyuka eno esoomooza yeetaaga okukwata barbell waggulu, okulongoosa bbalansi yo, okutambula n’okunyweza ebibegabega.
• Box Front Squat: Kino kizingiramu okufukamira wansi ku box oba bench nga tonnayimirira kudda waggulu, ekiyinza okuyamba okulongoosa ffoomu n’obuziba.
• Pause Front Squat: Enkyukakyuka eno erimu okuyimirira wansi mu squat okumala sekondi ntono nga tonnayimirira kudda waggulu, okwongera ku budde wansi w’okusika omuguwa n’okulongoosa amaanyi n’okutebenkera.

Waakulu obulimba ebyamarga Barbell Okusiba mu maaso?

• Deadlifts nazo zijjuliza bulungi Barbell Front Squats, anti zissa essira ku binywa by’olujegere olw’emabega - emisuwa, glutes, n’omugongo ogwa wansi - okuwa okutendekebwa kw’amaanyi okw’enjawulo eri omubiri gwo ogwa wansi bw’ogatta ku squats z’omu maaso ezifuga ebitundu bina.
• Okusitula ennyana dduyiro mulala ow’omugaso okugatta ne Barbell Front Squats, kuba zigenderera nnyo ebinywa by’amagulu ebya wansi, ebitera okusuulibwa mu dduyiro ow’enjawulo nga squats, bwe kityo ne kikakasa nti dduyiro wa wansi mu mubiri gwonna.