Barbell Squat - Amaviivi - Embeera y'enkomerero
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Okuva mu Barbell Squat - Amaviivi - Embeera y'enkomerero
Enfo ya Barbell Squat - Knees - End dduyiro akola nnyo ng’atunuulira ennyindo zo ennya, emisuwa, glutes, n’omugongo ogwa wansi, okutumbula amaanyi n’okukula kw’ebinywa. Kirungi nnyo eri bannabyamizannyo, abazimbi b’omubiri, n’abawagizi ba fitness abagenderera okutumbula amaanyi g’omubiri gwabwe ogwa wansi n’okutebenkera. Bw’oyingiza dduyiro ono mu nkola yo, osobola okulongoosa omutindo gwo okutwalira awamu mu mizannyo n’emirimu egy’enjawulo, okutumbula okukwatagana obulungi kw’omubiri, n’okwongera ku mutindo gw’omubiri gwo ekiyamba mu kukendeeza amasavu.
Okukola : Okukola Okufaayo Barbell Squat - Amaviivi - Embeera y'enkomerero
- Ng’okuuma ekifuba waggulu ate ng’omugongo gugoloddwa, fukamira amaviivi n’ossa wansi omubiri gwo ng’olinga atudde emabega mu ntebe okutuusa ng’ebisambi byo bikwatagana ne wansi.
- Kakasa nti amaviivi go gali mu layini n’ebigere byo era towanvuwa kuyita ku bigere.
- Kati, ssika mu bigere byo ogaziye amagulu go okudda mu kifo we watandikira.
- Kuuma omusingi gwo nga gukola mu dduyiro yenna era kuuma enkola y’okussa etali ya kukyukakyuka, ng’ossa ng’okka ate ng’ofulumya omukka ng’oyimiridde. Eno y’enkomerero ya Barbell Squat.
Enfatuko Okukola Barbell Squat - Amaviivi - Embeera y'enkomerero
- Enyimirira: Kuuma omugongo omugolokofu mu dduyiro yenna. Weewale okwetooloola omugongo oba okwesigamira mu maaso, ensobi ezitera okubaawo eziyinza okukuviirako obuvune. Engage your core era okuume ekifuba kyo waggulu okuyamba okukuuma ennyimiririra entuufu.
- Okuteeka Barbell: Barbell erina okuwummulira ku mugongo gwo ogwa waggulu so si mu bulago. Lirina okuteekebwa okubuna ebibegabega byo. Enfo y’ebbaala eya waggulu (ku mitego) oba ebbaala eya wansi (okubuna deltoids z’emabega) esobola okukozesebwa okusinziira ku buweerero bwo n’ebinywa ebitongole by’oyagala okutunuulira.
- Obuziba: Genda mu buziba nga okukyukakyuka kwo bwe kusobozesa, ekisinga obulungi okutuusa ng’ebisambi byo biwedde
Barbell Squat - Amaviivi - Embeera y'enkomerero Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Squat - Amaviivi - Embeera y'enkomerero?
Yee, abatandisi basobola ddala okukola dduyiro wa Barbell Squat. Wabula kikulu okutandika n’obuzito obutono okufuna ffoomu entuufu n’okwewala obuvune. Enfo y’enkomerero ey’okusitama mu ngeri ya barbell erina okuba ng’amaviivi go gafukamidde, ebisambi okudda emabega, n’ekifuba waggulu ng’obuzito bwa barbell busaasaanyiziddwa kyenkanyi ku bibegabega byo. Kirungi okuba n’omutendesi w’omuntu oba omuntu alina obumanyirivu mu jjiimu akulungamya mu nkola eno emirundi egisooka okukakasa nti ogikola bulungi. Bulijjo jjukira okubuguma nga tonnatandika kukola dduyiro yenna.
Wagamba atya akawu emirundi Barbell Squat - Amaviivi - Embeera y'enkomerero?
- The Sumo Squat - Knees - End Position: Mu nkyukakyuka eno, barbell ekwatibwa mu kifo kye kimu nga squat ey’ekinnansi, naye ebigere biteekebwa mu kifo ekigazi nga byawukana ate engalo ne zisonga ebweru, nga ekoppa ennyikira y’omukubi wa sumo.
- The Goblet Squat - Knees - End Position: Mu kifo kya barbell, enkyukakyuka eno ey’okusiba ekozesa dumbbell oba kettlebell emu ekwatibwa ku ddaala ly’ekifuba.
- The Overhead Squat - Knees - End Position: Enkyukakyuka eno ey’okufukamira ey’omulembe erimu okukwata barbell waggulu mu ntambula yonna.
- The Zercher Squat - Knees - End Position: Mu nkyukakyuka eno, barbell ekwatibwa mu crooks z’ebikoona byo, ebifukamidde ku diguli 90.
Waakulu obulimba ebyamarga Barbell Squat - Amaviivi - Embeera y'enkomerero?
- Deadlifts: Deadlifts zikola ebinywa by’enjegere ez’emabega, omuli emisuwa, glutes, n’omugongo ogwa wansi, kiwa counterbalance eri quad-dominant Barbell Squat n’okuyamba okukola amaanyi ag’enjawulo, ag’omubiri gwonna.
- Okusitula ennyana: Dduyiro ono atuukiriza Barbell Squat ng’anyweza ebinywa by’ennyana, ebikozesebwa mu kiseera ky’okusinda okutebenkeza omubiri n’okuyamba mu mutendera ogw’okulinnya waggulu. Ennyana ez’amaanyi zisobola okutumbula omutindo gwo ogw’okusitama n’okuziyiza obuvune mu magulu aga wansi.
Ebifaananyi ez'okusobola okutandika Barbell Squat - Amaviivi - Embeera y'enkomerero
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