Barbell Squat - Ebisambi
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Okuva mu Barbell Squat - Ebisambi
The Barbell Squat - Hips dduyiro akola nnyo mu mubiri ogwa wansi ng’okusinga atunuulira ebisambi, glutes, ne quadriceps, ate nga era akwata ku core n’okulongoosa amaanyi okutwalira awamu n’okutebenkera. Workout eno esaanira buli muntu okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba esobola bulungi okukyusibwa okutuukagana n’omutindo gw’omubiri gw’omuntu kinnoomu. Abantu bandyagadde okukola dduyiro ono okutumbula amaanyi g’omubiri gwabwe ogwa wansi, okutumbula omutindo gw’emizannyo, n’okutumbula enyimirira ennungi n’okutebenkeza.
Okukola : Okukola Okufaayo Barbell Squat - Ebisambi
- Brace your core era mpola mpola wansi omubiri gwo ng’ofukamira ku bisambi n’amaviivi, ng’olinga atudde emabega mu ntebe, ate ng’ekifuba kyo kiyimiridde waggulu ate ng’omugongo gwo gugoloddwa.
- Weeyongere okwekka okutuusa ng’ebisambi byo waakiri bikwatagana ne wansi, oba wansi singa okukyukakyuka kwo kukkiriza.
- Yimirirako katono wansi w’entambula, olwo onyige mu bigere byo okudda mu kifo we watandikira.
- Ddamu entambula okumala omuwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti okuuma ffoomu ennungi mu kiseera kyonna.
Enfatuko Okukola Barbell Squat - Ebisambi
- **Proper Form**: Fukamira mpola amaviivi n'ebisambi okukka omubiri gwo ng'olinga atudde odde mu ntebe. Ekifuba kikuume waggulu ate omugongo nga gugoloddwa. Fukamira wansi okutuusa ng'ekiwanga kyo eky'ekisambi kiri wansi okusinga amaviivi go (kino kitera okuyitibwa "okumenya parallel"). Ensobi eya bulijjo gy’olina okwewala wano kwe kwesigama ennyo mu maaso, ekiyinza okukunyigiriza omugongo ogwa wansi.
- **Weewale Okugwa kw'okugulu**: Bw'oba weesika okudda waggulu, kakasa nti amaviivi go gasonga mu kkubo lye limu n'ebigere. Ensobi etera okukolebwa kwe kukkiriza amaviivi okusiba munda ekiyinza okuvaako omuntu okufuna obuvune.
- **Obukodyo bw'okussa**: Fuuwa nnyo nga tonnassa wansi mubiri gwo, kwata omukka nga bw'okka,
Barbell Squat - Ebisambi Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Barbell Squat - Ebisambi?
Yee, abatandisi mazima ddala basobola okukola barbell squats nga essira balitadde ku bisambi. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Era kya mugaso okuba n’omutendesi oba omuntu ssekinnoomu alina obumanyirivu alungamya mu nkola eno okukakasa nti enyimirira n’obukodyo obutuufu. Nga bwe kiri ku dduyiro yenna omupya, alina okuyingizibwa mpolampola mu nkola y’okukola dduyiro.
Wagamba atya akawu emirundi Barbell Squat - Ebisambi?
- Sumo Squat: Mu nkyukakyuka eno, okwata barbell wansi okusinga mu squat ey’ekinnansi n’okwata ennyiriri egazi, esinga kutunuulira glutes zo, hamstrings n’ebisambi eby’omunda.
- Box Squat: Ku nkyukakyuka eno, okola squat ey’ekinnansi eya barbell naye ng’olina box oba bench emabega wo. Kino kiyamba okulongoosa ffoomu yo n’obuziba, era kiyinza n’okukendeeza ku buzibu ku maviivi go.
- Zercher Squat: Enkyukakyuka eno mu squat erimu okukwata barbell mu crook y’ebikoona byo, ekiyinza okuyamba okulongoosa amaanyi go okutwalira awamu n’okutebenkera naddala mu mubiri gwo ogwa waggulu ne mu musingi.
- Overhead Squat: Mu nkyukakyuka eno esoomooza, okwata barbell waggulu w’omutwe gwo okumala ebbanga ly’omala nga squat, ekikuyamba ennyo okulongoosa balance yo, okutambula, .
Waakulu obulimba ebyamarga Barbell Squat - Ebisambi?
- Deadlifts: Deadlifts zijjuliza ku squats za barbell nga essira liteekebwa ku lujegere lw’emabega, omuli emisuwa gy’omugongo, glutes n’ebinywa by’omugongo ogwa wansi. Ebinywa bino bikozesebwa mu kiseera ky’okusiba naye nga bye bisinga okussibwako essira mu kiseera ky’okusitula omubiri (deadlift), ekigifuula dduyiro omulungi ennyo ow’okujjuliza.
- Okunyiga amagulu: Dduyiro w’okunyiga amagulu agenderera ebitundu by’omubiri ebina, emisuwa, n’ebinywa ebiyitibwa glutes, okufaananako n’okusiba amagulu (barbell squats). Zikusobozesa okussa essira ku binywa bino okuva mu nsonda ey’enjawulo era nga zirina engabanya y’amaanyi ey’enjawulo, ne zikuwa dduyiro enzijuvu eri omubiri gwo ogwa wansi.
Ebifaananyi ez'okusobola okutandika Barbell Squat - Ebisambi
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- Workout y'ekisambi nga okola Barbell Squat
- Barbell Squat ku binywa by'ekisambi
- Okunyweza Hips ne Barbell Squat
- Okutendekebwa mu kisambi kya Barbell Squat
- Hip ne Thigh Barbell Okukuba enduulu
- Barbell Squat okukola dduyiro w'omubiri ogwa wansi
- Dduyiro wa Barbell Squat okuzimba ebinywa by'ekisambi