Bench Emmanju Squat

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

Okuva mu Bench Emmanju Squat

Bench Front Squat dduyiro azimba amaanyi ng’atunuulira ebitundu by’omubiri ebya wansi naddala ebitundu by’omubiri ebina, ebinywa, n’emisuwa gy’omugongo ate ng’akwata n’omusingi. Etuukira ddala ku batandisi n’abaagalana abaagazi ba fitness ey’omulembe, kuba eyamba okutumbula bbalansi, okukwatagana, n’amaanyi g’omubiri okutwalira awamu. Abantu bandyagadde okukola dduyiro ono okutumbula amaanyi g’omubiri gwabwe ogwa wansi, okutumbula omutindo gw’emizannyo, oba okuwagira olugendo lwabwe olw’okugejja olw’obusobozi bwayo obw’okwokya kalori nnyingi.

Okukola : Okukola Okufaayo Bench Emmanju Squat

• Kwata ebbaati mu kifuba kyo, ng’emikono gyo gigaziye katono okusinga obugazi bw’ebibegabega era ng’ebikoona byo bitunudde mu maaso.
• Wansi omubiri gwo ng’ofukamira ku maviivi n’ebisambi, ng’omugongo gwo gugoloddwa okutuusa ng’ebisambi byo bikwatagana ne wansi.
• Yimirirako akaseera mu mbeera eno, olwo onyige mu bigere byo okusitula omubiri gwo okudda waggulu mu mbeera gye watandikira.
• Ddamu enkola eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti okuuma ffoomu entuufu mu dduyiro yenna.

Enfatuko Okukola Bench Emmanju Squat

• **Ffoomu Entuufu**: Yimirira ng’ebigere byo byawuddwamu okutuuka mu bugazi bw’ebibegabega. Fukamira ku bisambi n’amaviivi okukka omubiri gwo okutuusa ng’ebisambi byo bikwatagana ne wansi, oba wansi nga bw’osobola okugenda mu ngeri eyeeyagaza. Omugongo gukuume nga gugoloddwa ate ekifuba kibeere waggulu. Weewale okwesigama mu maaso kuba kino kiyinza okukusika omugongo.
• **Entambula efugirwa**: Entambula erina okuba nga efugibwa era nga egenda mpola. Weewale okugwa wansi amangu oba okubuuka wansi mu squat. Kino kiyinza okuvaako obuvune mu kugulu oba mu mugongo.
• **Ensobi eya bulijjo - Okusitula obuzito bungi**: Emu ku nsobi ezisinga okukolebwa kwe kugezaako okusitula obuzito obuyitiridde

Bench Emmanju Squat Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Bench Emmanju Squat?

Yee, abatandisi basobola ddala okukola dduyiro wa Bench Front Squat. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu n’obukodyo obutuufu. Era kya mugaso okuba n’omutendesi oba omuntu ssekinnoomu alina obumanyirivu okukulambika mu dduyiro mu kusooka. Bulijjo jjukira okubuguma nga tonnatandika kukola dduyiro yenna era wuliriza omubiri gwo okwewala obuvune.

Wagamba atya akawu emirundi Bench Emmanju Squat?

• Overhead Squat: Enkola eno ey’okusiba esquat yeetaaga okukwata barbell oba dumbbells bbiri waggulu w’omutwe mu ntambula yonna.
• Zercher Squat: Enkyukakyuka eno mu squat erimu okukwata barbell mu crook y’ebikoona byo, okuleeta okusoomoozebwa okw’enjawulo eri core n’omubiri ogwa waggulu.
• Box Squat: Ku nkyukakyuka eno, ofukamira wansi okutuusa ng’amatama go gakwata ku bbokisi oba entebe emabega wo, olwo n’odda waggulu.
• Front Squat: Enkyukakyuka eno mu squat erimu okukwata barbell okuyita ku bibegabega byo mu maaso g’omubiri gwo, okusomooza balance yo n’amaanyi g’omusingi.

Waakulu obulimba ebyamarga Bench Emmanju Squat?

• Overhead Presses ziyamba nnyo ku Bench Front Squats kuba zissa essira ku mubiri ogwa waggulu naddala ebibegabega, triceps, n’ekifuba ekya waggulu, ekiyamba okutebenkeza amaanyi g’omubiri ogwa wansi agafunibwa okuva mu squats.
• Amawuggwe ye dduyiro omulala ow’omugaso ajjuliza Bench Front Squats, kuba zitunuulira ebibinja by’ebinywa ebifaanagana nga quads, glutes, ne hamstrings, naye era zongera ku bbalansi n’okutebenkera, ekiyinza okutumbula obulungi bw’okusiba.