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Ekiyungu Squat

Empaawo y'ensomero

Omusangwa w'ekifoBubandebuggezi
EkitunduOmwendo mw'ebikolwa.
Ekinaku eky'olwayoRectus Abdominis
Ekinaku eky'ennaObliques
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Ekiyungu Squat

Dduyiro wa Potty Squat ntambula ekola eyamba okutumbula amaanyi g’omubiri ogwa wansi, okukyukakyuka, n’okutebenkera, ekigifuula ey’omugaso eri abantu ab’emitendera gyonna egy’okubeera omulamu obulungi. Kya mugaso nnyo eri bannabyamizannyo n’abantu ssekinnoomu abaagala okutumbula obukodyo bwabwe obw’okufukamira oba abaagala okulongoosa entambula zaabwe eza buli lunaku. Nga bayingiza Potty Squats mu nkola yaabwe ey’okukola dduyiro, abantu ssekinnoomu basobola okusuubira okulaba okulongoosa mu nsengeka y’omubiri gwabwe okutwalira awamu, mu kutambula, n’omutindo gw’emizannyo.

Okukola : Okukola Okufaayo Ekiyungu Squat

  • Oluvannyuma, wansi omubiri gwo wansi mu mbeera ey’okusitama, ng’ogenda wansi nga bw’osobola, ng’olinga atudde emabega mu ntebe.
  • Ekifuba kikuume waggulu ate omugongo nga gugoloddwa ng’osika amaviivi go ebweru okusobola okukwatagana n’engalo zo.
  • Kwata embeera y’okusitama okumala sekondi ntono, ng’okakasa nti ebisambi byo bikwatagana n’ettaka, ng’okoppa embeera y’okutuula ku kiyungu.
  • N’ekisembayo, ssika mu bigere byo okuyimirira oddeyo waggulu mu kifo w’otandikidde, ng’okakasa nti omusingi gwo gunyweredde mu ntambula yonna.

Enfatuko Okukola Ekiyungu Squat

  • Engage Your Core: Okuyingiza ebinywa byo ebikulu kikulu nnyo mu kukuuma bbalansi mu kiseera kya Potty Squat. Kino tekikoma ku kunyweza binywa bya lubuto, wabula kikuuma n’omugongo ogwa wansi obutafuna buvune. Ensobi etera okukolebwa kwe kuleka olubuto lwo ne lukendeera ekiyinza okuvaako ffoomu embi n’okufuna obuvune.
  • Kuuma Omugongo Mugolokofu: Omugongo gukuume nga gugoloddwa ate ekifuba n’ebibegabega bibeere waggulu. Okufukamira oba okufukamira kiyinza okukuteeka akazito akasukkiridde ku mugongo gwo ogwa wansi. Kakasa nti omugongo gwo guli mu mbeera ya neutral mu ntambula yonna.
  • Okussa Ennungi: Jjukira okussa nga bw’ossa wansi...

Ekiyungu Squat Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Ekiyungu Squat?

Yee, abatandisi basobola okukola dduyiro wa Potty Squat. Dduyiro mwangu era mulungi okutumbula amaanyi g’omubiri ogwa wansi n’okukyukakyuka. Wabula kikulu okutandika n’entambula ennungi n’oyongera mpolampola obuziba bw’okusitama ng’amaanyi n’okukyukakyuka bigenda bitereera. Nga bwe kiri ku dduyiro yenna omupya, kirungi okutandika mpola n’onoonya obulagirizi okuva eri omukugu mu by’okukola ffiiti okukakasa nti ffoomu entuufu n’okuziyiza obuvune.

Wagamba atya akawu emirundi Ekiyungu Squat?

  • "Wall Squat" nkyukakyuka ndala mw'owanika omugongo gwo ku bbugwe ng'okuuma embeera y'okusitama, ekiyinza okuba eky'omugaso eri abo abalina ensonga za bbalansi.
  • "Chair Squat" nkyukakyuka erongooseddwa mw'okozesa entebe okuwagira, ekyanguyira abatandisi oba abalina ensonga z'okutambula.
  • "Yoga Squat" oba "Malasana" nkyukakyuka erimu obukodyo bwa yoga, okutumbula okukyukakyuka n'okutebenkeza.
  • "Goblet Squat" nkyukakyuka ya fitness gy'okwata obuzito (nga kettlebell oba dumbbell) okumpi n'ekifuba ng'ofukamidde, n'oyongera okusoomoozebwa okw'enjawulo n'okukola n'omubiri gwo ogwa waggulu.

Waakulu obulimba ebyamarga Ekiyungu Squat?

  • "Amawuggwe" dduyiro mulala ajjuliza Potty Squat kubanga era akwata ebinywa by'omubiri ogwa wansi naddala ebinywa by'omubiri ebina, emiguwa, ne glutes, naye gattako ekintu eky'okutebenkeza n'okutebenkera, okutumbula amaanyi n'okukwatagana okutwalira awamu.
  • "Wall Sits" esobola okujjuliza ennyo Potty Squat kuba mu ngeri y'emu zitunuulira quads, hamstrings, ne glutes, naye era zitumbula okugumira ebinywa kubanga ebinywa biba wansi w'okusika omuguwa okumala ebbanga eddene, ekiyinza okuyamba okulongoosa sitamina ekyetaagisa okukola squats.

Ebifaananyi ez'okusobola okutandika Ekiyungu Squat

  • Dduyiro wa Potty Squat
  • Dduyiro w'ekiwato mu buzito bw'omubiri
  • Potty Squat okukendeeza ku kiwato
  • Dduyiro w’okusitama mu buzito bw’omubiri
  • Okukola Workout mu Potty Squat
  • Dduyiro w’okutunuulira ekiwato
  • Obuzito bw'omubiri Potty Squat
  • Okutendekebwa mu Potty Squat
  • Dduyiro Anyweza ekiwato
  • Potty Squat Dduyiro w'obuzito bw'omubiri