Barbell Squat - Amaviivi - Ekifo ekiri wakati
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Okuva mu Barbell Squat - Amaviivi - Ekifo ekiri wakati
Barbell Squat - Knees - Middle position ye dduyiro ow’amaanyi ennyo ow’okutendeka amaanyi ng’okusinga atunuulira ebitundu by’omubiri ebina, ebinywa, n’emisuwa gy’omugongo, ate ng’akwata n’omusingi n’okulongoosa bbalansi okutwalira awamu. Dduyiro ono asaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, olw’amaanyi gaayo agakyusibwa okusinziira ku buzito obukozesebwa. Abantu bandyagadde okukola dduyiro ono okutumbula amaanyi g’omubiri ogwa wansi, okulongoosa ebinywa, n’okutumbula enkola y’emirimu, ekiyinza okuyamba mu mirimu gya bulijjo n’okukola emizannyo.
Okukola : Okukola Okufaayo Barbell Squat - Amaviivi - Ekifo ekiri wakati
- Ebigere byo biteeke nga byawukana okutuuka ku bibegabega, ng’obugere bwo butunudde katono ebweru, era kakasa nti omugongo gwo gugoloddwa, ekifuba waggulu, ate ng’amaaso gatunudde mu maaso; eno y'entandikwa yo, oba ekifo "eky'omu makkati".
- Tandika okusiba ng’ofukamira amaviivi n’ebisambi, ng’ossa wansi omubiri ng’olinga atudde wansi ku ntebe, ng’omugongo gugoloddwa n’okukakasa nti amaviivi te gayita ku bigere.
- Weeyongere okwekka okutuusa ng’ebisambi byo bikwatagana n’ettaka, oba w’osobola okugenda obulungi, ng’okakasa nti amaviivi go gakwatagana n’ebigere byo.
- Ddayo waggulu ng’oyita mu bigere okudda mu mbeera gy’otandikidde, ng’okuuma ffoomu yo n’okukakasa nti amaviivi go tegasibye munda, ng’omaliriza okuddiŋŋana dduyiro omulundi gumu.
Enfatuko Okukola Barbell Squat - Amaviivi - Ekifo ekiri wakati
- Fuga Entambula Yo: Bw’otandika okufukamira, ssika ebisambi byo emabega n’okufukamira amaviivi ng’olinga atudde emabega mu ntebe. Amaviivi go gakuume nga gakwatagana n’ebigere era weewale okugaleka okuyingira munda, ensobi eya bulijjo eyinza okukuviirako obuvune. Kuuma omubiri gwo nga gwegolodde era weewale okwesigamira mu maaso ekisusse.
- Obuziba bw’okusiba: Geubirira okukka omubiri gwo okutuusa ng’ebisambi byo waakiri bikwatagana ne wansi. Okugenda mu buwanvu ennyo ku squats zo nsobi eya bulijjo ekendeeza ku bulung’amu bwa dduyiro. Wabula tokaka kugenda mu squat esingako singa kiba kikufiiriza ffoomu yo oba okukuleetera obutabeera bulungi.
- Push Through Your Heels: Nga bw’osika okudda waggulu okutuuka ku ntandikwa
Barbell Squat - Amaviivi - Ekifo ekiri wakati Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Squat - Amaviivi - Ekifo ekiri wakati?
Yee, abatandisi basobola okukola dduyiro wa Barbell Squat - Knees - Middle position. Wabula kikulu okutandika n’obuzito obusobola okuddukanyizibwa n’okubyongera mpolampola ng’amaanyi n’obukodyo bigenda bitereera. Era kikulu nnyo okuyiga ffoomu entuufu okutangira obuvune. Abatandisi bayinza okukisanga nga kya muganyulo okuba n’omutendesi oba omuntu alina obumanyirivu mu kugenda mu jjiimu okubalungamya mu nkola eno mu kusooka.
Wagamba atya akawu emirundi Barbell Squat - Amaviivi - Ekifo ekiri wakati?
- Sumo Squat: Mu nkyukakyuka eno, oyimiridde ng’oyimiridde ng’ogazi ate ng’obugere bwo busonga ebweru, ekitunuulira ebinywa by’ekisambi eby’omunda n’ebinywa ebiyitibwa glutes okusinga squat ey’ekinnansi.
- Goblet Squat: Enkyukakyuka eno erimu okukwata dumbbell oba kettlebell okumpi n’ekifuba kyo ng’okola squat, ekiyamba okulongoosa bbalansi n’okuyimirira.
- Overhead Squat: Enkyukakyuka eno esoomooza erimu okukwata barbell waggulu mu squat yonna, ekikwata ku core n’omubiri ogwa waggulu okusinga squat ez’ekinnansi.
- Box Squat: Mu nkyukakyuka eno, ofukamira wansi okutuusa lw’otudde ku box oba bench, olwo n’oyimirira n’odda waggulu. Kino kiyinza okuyamba okutuukiriza ffoomu n’okwongera amaanyi n’amaanyi mu mubiri ogwa wansi.
Waakulu obulimba ebyamarga Barbell Squat - Amaviivi - Ekifo ekiri wakati?
- Deadlifts: Dduyiro ono era essira aliteeka ku maanyi g’omubiri ogwa wansi nga barbell squat, naye essira asinga kulissa ku lujegere lw’emabega (hamstrings ne glutes), okuwa dduyiro w’omubiri ogwa wansi mu ngeri ey’enjawulo bw’ogatta n’okusiba.
- Leg Press: Dduyiro ono ow’ekyuma ayawula ebinywa bye bimu ebikozesebwa mu kusinda (quads, glutes, hamstrings) naye nga kikusobozesa okussa essira ku maanyi n’amaanyi nga tofaayo ku bbalansi oba ffoomu, ekiyinza okuyamba okulongoosa omutindo gwo ogw’okusitama.
Ebifaananyi ez'okusobola okutandika Barbell Squat - Amaviivi - Ekifo ekiri wakati
- Barbell Squat ku bisambi
- Dduyiro w’okufukamira mu kifo eky’omu makkati
- Barbell Okukola dduyiro w'ekisambi
- Okutendekebwa kw'amaanyi g'ebisambi
- Okufukamira ne Barbell
- Dduyiro wa Barbell ku binywa by'amagulu
- Amaviivi Enfo ya wakati Squat
- Gym Workout ku bisambi
- Dduyiro w’okusitula obuzito
- Barbell Squat Amagulu Workout