Barbell Omuyimbi Omujjuvu
Empaawo y'ensomero
Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu Barbell Omuyimbi Omujjuvu
Barbell Full Squat ye dduyiro ow’amaanyi ow’okutendeka amaanyi ng’okusinga atunuulira ebinywa by’omubiri ebya wansi omuli ebinywa by’omubiri ebina, emisuwa, n’ebinywa, ate nga era akwata ku musingi gwo n’okulongoosa bbalansi. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, olw’obuzito bwayo obukyukakyuka n’okukyukakyuka. Abantu bandyagadde okukola dduyiro ono okutumbula amaanyi g’omubiri gwabwe ogwa wansi, okulongoosa entambula y’emirimu, n’okutumbula omutindo gw’emizannyo okutwalira awamu.
Okukola : Okukola Okufaayo Barbell Omuyimbi Omujjuvu
- Dda emabega okuva ku kkeeki oteeke ebigere byo nga byawukana okutuuka ku bibegabega, ng’obugere butunudde katono ebweru; kino kye kijja okuba ekifo kyo w’otandikidde.
- Tandika entambula eno ng’onyiga amaviivi n’ebisambi, ng’otuula emabega n’ebisambi ng’okuuma ekifuba waggulu ate ng’omugongo gugoloddwa.
- Weeyongere wansi okutuuka w’okukyukakyuka we kusobozesa, ekisinga obulungi okutuusa ng’ebisambi byo bikwatagana ne wansi, olwo onyige mu bikonde byo okudda emabega entambula n’odda mu mbeera gy’otandikidde.
- Ddamu dduyiro okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma ffoomu n’okufuga mu buli ntambula yonna.
Enfatuko Okukola Barbell Omuyimbi Omujjuvu
- **Okuteeka Ebigere:** Ebigere byo birina okuba nga byawukana okutuuka mu bugazi bw’ebibegabega oba nga bigazi katono, ng’obugere bwo busongako katono ebweru. Ennyikira eno egaba omusingi omunywevu eri okusiba era eyamba okukwatagana n’ebibinja by’ebinywa ebituufu. Ensobi etera okukolebwa kwe kuteeka ebigere okumpi ennyo oba nga biva wala nnyo, ekiyinza okuvaako obutabeera mu ntebenkevu n’okufuna obuvune.
- **Maintain Neutral Spine:** Kikulu nnyo okukuuma omugongo gwo mu mbeera ya neutral mu ntambula yonna. Kino kitegeeza obutazingulula mugongo oba okuguyitako. Ensobi etera okukolebwa kwe kukkiriza omugongo ogwa wansi okuzingulula ekiyinza okuvaako obuvune obw’amaanyi. Yingiza ebinywa byo ebikulu okuyamba okukuuma ekifo kino.
Barbell Omuyimbi Omujjuvu Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Omuyimbi Omujjuvu?
Yee, abatandisi basobola okukola dduyiro wa Barbell Full Squat. Wabula kikulu okutandika n’obuzito obunyuma era obusobola okuddukanyizibwa okusobola okutuukiriza ffoomu n’okwewala obuvune. Era kiyinza okuba eky’omugaso okubeera n’omutendesi w’omuntu oba omuntu alina obumanyirivu mu kugenda mu jjiimu okulabirira ebitundu ebisooka okukakasa nti akakodyo katuufu. Amaanyi n’obwesige bwe byeyongera, obuzito busobola okweyongera mpolampola.
Wagamba atya akawu emirundi Barbell Omuyimbi Omujjuvu?
- Box Squat: Mu nkyukakyuka eno, ofukamira wansi okutuusa ng’amatama go gakwata ku bbokisi oba entebe emabega wo, ekiyamba okukakasa ffoomu entuufu n’obuziba.
- Overhead Squat: Enkyukakyuka eno esoomooza erimu okukwata barbell waggulu w’omutwe gwo okumala entambula yonna, ekyetaagisa ebibegabega okutambula ennyo n’okutebenkera.
- Zercher Squat: Ku squat eno, okwata barbell mu crook y’ebikoona byo, ekiyinza okuyamba okulongoosa enyimirira yo n’okuyingiza core yo.
- Goblet Squat: Wadde nga kitera okukolebwa ne kettlebell oba dumbbell, squat eno osobola n’okukolebwa n’ekyuma ekikutte mu vertikal ku kifuba ekiyinza okuyamba okulongoosa ffoomu yo ne bbalansi.
Waakulu obulimba ebyamarga Barbell Omuyimbi Omujjuvu?
- Leg Presses nazo zisobola okujjuliza Barbell Full Squats kuba zissa essira ku binywa ebisookerwako bye bimu naye nga zikusobozesa okusitula obuzito obuzito mu mbeera efugibwa, okwongera okutumbula enkula y’ebinywa n’amaanyi.
- Deadlifts ye dduyiro omulala omulungi ennyo ow’okujjuliza Barbell Full Squats, kuba tezitunuulidde mubiri gwa wansi gwokka wabula n’omugongo ogwa wansi n’omusingi, okutumbula omusingi omunywevu era omunywevu okusobola okulongoosa omutindo gw’okusiba.
Ebifaananyi ez'okusobola okutandika Barbell Omuyimbi Omujjuvu
- Okukola dduyiro wa Barbell Squat
- Dduyiro w’okunyweza ebitundu by’omubiri ebina (quadriceps).
- Toning ekisambi nga okozesa barbell
- Enkola za Full Squat
- Dduyiro wa Barbell ku bisambi
- Okutendekebwa kw’amaanyi ku quadriceps
- Enkola ya Barbell Full Squat
- Workout y’omubiri ogwa wansi ng’okozesa barbell
- Barbell Squat ku binywa by’amagulu
- Workout ey’amaanyi mu bisambi ng’okozesa barbell