Ensigo z’Abacossack ezizitowa

• Omusangwa w'ekifo: B'afideleli, Ebitoonde e Lukuntezi., Mmimbi.
• Ekitundu: Ekibwadde
• Ekinaku eky'olwayo: , Adductor Longus, Gluteus Maximus, Gluteus Medius, Hamstrings, Pectineous, Quadriceps, Tensor Fasciae Latae
• Ekinaku eky'enna: Adductor Magnus, Gracilis, Sartorius, Soleus

Okuva mu Ensigo z’Abacossack ezizitowa

Weighted Cossack Squats dduyiro ow’amaanyi ayongera amaanyi g’omubiri ogwa wansi, okukyukakyuka, n’okutebenkera, ekigifuula omulungi ennyo eri bannabyamizannyo, abaagala ennyo okukola ffiiti, n’abantu ssekinnoomu abanoonya okulongoosa mu mbeera yaabwe ey’emirimu. Dduyiro ono atunuulidde ebinywa eby’enjawulo omuli glutes, quads, hamstrings, n’ebisambi, n’awa dduyiro ow’omubiri ogwa wansi mu bujjuvu. Abantu ssekinnoomu bayinza okusalawo okuyingiza Weighted Cossack Squats mu nkola yaabwe okutumbula entambula, okulongoosa omutindo gw’emizannyo, oba okwongera ku buzibu bw’enkola yaabwe ey’okutendekebwa mu mubiri ogwa wansi.

Okukola : Okukola Okufaayo Ensigo z’Abacossack ezizitowa

• Kyuusa obuzito bwo ku kigere ekimu, okufukamira okugulu okutuusa lwe kuli mu kkoona lya diguli 90 ate okugulu okulala okuume nga kugolokofu nga bwe kisoboka, ng’ekigere kikyusiddwa ebweru ate ekisinziiro kiri ku ttaka.
• Wansi omubiri gwo nga bwe kisoboka oba okutuusa ng’ekisambi kyo kikwatagana n’ettaka, ng’omugongo gwo gugoloddwa ate ng’obuzito buli kumpi n’ekifuba kyo.
• Ddayo waggulu okutuuka mu kifo w’otandikidde ng’okozesa ekisinziiro ky’okugulu kwo okufukamidde, ng’okakasa nti omusingi gwo gunywedde mu ntambula yonna.
• Ddamu entambula ku ludda olulala okumaliriza rep emu, era ogende mu maaso n’okukyusakyusa enjuyi okumala omuwendo gwa reps gw’oyagala.

Enfatuko Okukola Ensigo z’Abacossack ezizitowa

• Weewale Okufubutuka: Ensobi etera okukolebwa kwe kufubutuka mu dduyiro, ekiyinza okuvaamu ffoomu embi n’okufuna obuvune. Kakasa nti entambula ogikola mpola era ng’ofuga, ng’essira olitadde ku bibinja by’ebinywa ebikolebwa.
• Kuuma Ennyimiririra nga Weegolodde: Kikulu nnyo okukuuma ekifuba nga waggulu ate omugongo nga gugoloddwa mu kiseera kyonna ky’otambula. Okwesigamira ennyo mu maaso kiyinza okukuteeka akazito akasukkiridde ku mugongo gwo ogwa wansi era tekijja kukwata bulungi binywa bya magulu go.

Ensigo z’Abacossack ezizitowa Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Ensigo z’Abacossack ezizitowa?

Yee, abatandisi basobola okukola weighted Cossack squats, naye kirungi okusooka okutandika n’omubiri Cossack squats okufuna entambula ne ffoomu entuufu. Bw’omala okweyagaza n’enkola y’obuzito bw’omubiri, osobola okwongerako obuzito mpolampola. Wabula kikulu okuwuliriza omubiri gwo n’obutasika mangu nnyo okwewala okulumwa. Bulijjo noonya obulagirizi okuva eri omukugu mu kukola ffiiti bw’oba ​​tokakasa ffoomu entuufu.

Wagamba atya akawu emirundi Ensigo z’Abacossack ezizitowa?

• Kettlebell Cossack Squat: Mu nkyukakyuka eno, okwata kettlebell mu maaso g’ekifuba ng’okozesa emikono gyombi, n’oyongera obuzito ku ntambula y’okusiba.
• Dumbbell Cossack Squat: Enkyusa eno erimu okukwata dumbbell mu buli mukono ku mabbali go oba ku ddaala ly’ebibegabega, n’okuwa obuziyiza obw’enjawulo ng’osika.
• Barbell Cossack Squat: Enkyukakyuka eno erimu barbell, ekwatibwa emabega w’ensingo yo okuyita mu bibegabega byo, n’eyongera obuzito obw’amaanyi n’okwongera okusoomoozebwa kwa dduyiro.
• Cossack Squat with Resistance Band: Enkyukakyuka eno erimu ‘resistance band’, eteekebwa okwetooloola ebisambi byo okwongera okusika omuguwa n’okwongera okukaluubirirwa entambula.

Waakulu obulimba ebyamarga Ensigo z’Abacossack ezizitowa?

• Goblet Squats: Dduyiro ono era alimu okutambula kw’okusitama ng’oyongeddeko obuzito, ekiyinza okuyamba okuzimba amagulu n’amaanyi g’omusingi ageetaagisa mu Weighted Cossack Squats, ate nga n’okulongoosa ffoomu yo n’obukodyo mu ntambula z’okufukamira.
• Side Planks: Wadde nga si dduyiro wa magulu, side planks zisobola okunyweza ebinywa ebiserengese n’amaanyi g’omusingi okutwalira awamu, okuwa obutebenkevu obulungi n’okutebenkera mu kiseera ky’okutambula okw’ebbali okwa Weighted Cossack Squats.