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Frankenstein ng’akuba enduulu

Empaawo y'ensomero

Omusangwa w'ekifoB'afideleli, Mmimbi.
EkitunduOmasengezi
Ekinaku eky'olwayoGluteus Maximus, Quadriceps
Ekinaku eky'ennaAdductor Magnus, Soleus
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Frankenstein ng’akuba enduulu

Frankenstein Squat dduyiro wa wansi w’omubiri ng’agenderera n’okunyweza ebitundu by’omubiri ebiyitibwa quadriceps, glutes, ne hamstrings ate nga era alongoosa bbalansi n’okutambula. Dduyiro ono mulungi nnyo eri bannabyamizannyo, abaagazi ba fitness, n’abantu ssekinnoomu abanoonya okutumbula amaanyi g’amagulu gaabwe n’okukwatagana kw’omubiri okutwalira awamu. Abantu bandyagadde okuyingiza Frankenstein Squats mu nkola yaabwe kuba tekoma ku kwongera ku binywa n’amaanyi wabula eyamba n’okuyimirira obulungi n’okukyukakyuka.

Okukola : Okukola Okufaayo Frankenstein ng’akuba enduulu

  • Nga bw’otandika okufukamira wansi, ng’omugongo gwo gugoloddwa ate ekifuba nga kiwanvuye, situla okugulu okumu butereevu mu maaso go, ng’ogezaako okukwata ku bigere okutuuka ku nsonga z’engalo zo.
  • Wansi ekigere kyo kidde wansi wansi ku ttaka nga bw’osituka odde waggulu okuva mu mbeera y’okusitama.
  • Ddamu enkola eno n’okugulu okulala, ng’okyusakyusa amagulu buli lw’ofukamira.
  • Genda mu maaso n’entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala oba ebbanga ly’omala.

Enfatuko Okukola Frankenstein ng’akuba enduulu

  • **Enfo y’omukono**: Ensigo ya Frankenstein ya njawulo olw’engeri emikono gy’eyimiriddemu. Golola emikono gyo mu maaso go ku buwanvu bw’ebibegabega, okufaananako n’ekisolo kya Frankenstein. Kino tekikoma ku kuyamba ku bbalansi wabula kikwata n’omusingi gwo n’omubiri gwo ogwa waggulu. Weewale okusuula emikono gyo ng’okola dduyiro, kuba kiyinza okukuviirako okukola ffoomu etali ntuufu.
  • **Depth of the Squat**: Toyanguwa kugenda mu buziba nnyo bw’oba ​​tosobola kukuuma ffoomu entuufu. Ensobi etera okukolebwa kwe kussa mu nkola ffoomu okusobola okufukamira mu buziba. Ebisambi byo kirungi birina okubeera nga bikwatagana ne wansi mu mbeera y’okusitama wansi, naye kino bw’oba ​​tosobola kukituukako nga tofudde ffoomu yo, genda wansi nga bw’osobola ng’okuuma ennyimiririra ennungi

Frankenstein ng’akuba enduulu Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Frankenstein ng’akuba enduulu?

Yee, abatandisi basobola okukola dduyiro wa Frankenstein ow’okusitama. Dduyiro mwangu nnyo ng’essira aliteeka ku bitundu by’omubiri ebina (quadriceps) n’ebinywa (hip flexors). Wabula okufaananako ne dduyiro yenna omupya, abatandisi balina okutandika n’obuzito obutono oba obutazitowa n’akatono era essira balitadde ku kufuna ffoomu entuufu okwewala obuvune. Era kya mugaso okuba n’omutendesi oba omuntu alina obumanyirivu ng’alabirira okugezaako okusooka okulaba nga ffoomu entuufu.

Wagamba atya akawu emirundi Frankenstein ng’akuba enduulu?

  • Goblet Frankenstein Squat erimu okukwata dumbbell oba kettlebell ku ddaala ly’ekifuba, ekiyinza okuyamba okulongoosa bbalansi n’amaanyi g’omusingi.
  • Overhead Frankenstein Squat nkyukakyuka esoomooza ng’okwata barbell waggulu w’omutwe gwo, nga kyetaagisa okutambula obulungi mu bibegabega n’okutebenkera.
  • Single-Leg Frankenstein Squat dduyiro wa ludda lumu asomooza bbalansi yo n’okukwatagana ng’okola buli kigere kinnoomu.
  • Jumping Frankenstein Squat eyongera ekintu ekiyitibwa plyometric element mu kutambula, eyongera amaanyi n’okubwatuka ate nga era elinnyisa okukuba kw’omutima olw’omugaso gw’emisuwa gy’omutima.

Waakulu obulimba ebyamarga Frankenstein ng’akuba enduulu?

  • Goblet Squats: Goblet squats zigabana essira ku quads ne glutes ne Frankenstein squats, era ekifo ky’omubiri ekigolokofu mu goblet squat nakyo kitendeka n’okulongoosa entambula n’okukyukakyuka mu bisambi n’enkizi, ekiyinza okulongoosa ffoomu n’obulungi bwa Frankenstein squats.
  • Amawuggwe: Amawuggwe gakola bulungi nnyo ku Frankenstein squats kubanga gatunuulira ebibinja by’ebinywa bye bimu (quads, glutes, ne hamstrings) naye nga biva mu nsonda ey’enjawulo, ekisobozesa okukola dduyiro ow’omubiri ogwa wansi mu bujjuvu n’okutebenkeza ebinywa obulungi.

Ebifaananyi ez'okusobola okutandika Frankenstein ng’akuba enduulu

  • Frankenstein Okukola dduyiro w'okusitama
  • Dduyiro wa Barbell ku bisambi
  • Dduyiro w’okunyweza ebitundu by’omubiri ebina (Quadriceps).
  • Frankenstein Barbell Omuyimbi akuba enduulu
  • Workouts Okukola Toning mu bisambi
  • Dduyiro w’okuzimba ebitundu bya Quadriceps
  • Frankenstein Okutendekebwa mu kukuba enduulu
  • Barbell Workouts ku Magulu
  • Obukodyo bwa Frankenstein obw’okusitama
  • Dduyiro w'okuzimba ebinywa by'amagulu