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High Bar Squat mu bbaala

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 High Bar Squat mu bbaala

High Bar Squat ye dduyiro w’okutendeka amaanyi ng’okusinga atunuulira ebitundu by’omubiri ebina, ebinywa, n’emisuwa gy’omugongo, ate ng’akwata n’omusingi n’okulongoosa bbalansi. Esaanira abatandisi n’abawagizi ba fitness ey’omulembe, olw’obuzito bwayo n’obuzibu bwayo. Abantu ssekinnoomu bayinza okusalawo okussa dduyiro ono mu nkola yaabwe olw’obusobozi bwe okuzimba amaanyi g’omubiri ogwa wansi, okutumbula omutindo gw’emizannyo, n’okutumbula enyimirira ennungi.

Okukola : Okukola Okufaayo High Bar Squat mu bbaala

  • Kwata bulungi ebbaala ng’emikono gyo gigazi okusinga obugazi bw’ebibegabega, zzaayo ebibegabega byo okusobola okutebenkera, n’oluvannyuma situla ebbaala okuva ku bbaala ng’osika waggulu n’odda emabega katono, ng’ogenda okuva ku kkeeki okwewa ekifo.
  • Yimirirako ng’ebigere byo byawuddwamu okutuuka mu bugazi bw’ebibegabega, ng’obugere butunudde katono ebweru, era ekifuba kikuume waggulu ate omugongo nga gugoloddwa nga weetegekera okufukamira.
  • Wansi omubiri gwo ng’ofukamira ku maviivi n’ebisambi ng’olinga atudde emabega mu ntebe, ng’omugongo gwo gugoloddwa n’okukakasa nti amaviivi go tegasukka bigere, okutuusa ng’ebisambi byo bikwatagana ne wansi.
  • Sindika mu bigere byo okudda mu mbeera gy’otandikidde, okukakasa nti omugongo gwo gugoloddwa ate ekifuba nga kiri waggulu mu ntambula yonna.

Enfatuko Okukola High Bar Squat mu bbaala

  • Okuteeka ebigere mu kifo ekituufu: Ebigere byo birina okuba nga byawukana okutuuka mu bugazi bw’ebibegabega, ng’obugere bulaga katono. Ennyikira eno ekuwa omusingi omunywevu eri okusiba era eyamba okukwata ebisambi, ebinywa n’emisuwa gy’omugongo. Weewale okuteeka ebigere byo okumpi ennyo oba okubiteeka wala nnyo, kuba kino kiyinza okukuviirako obutabeera mu ntebenkevu n’okugulu okulumwa.
  • Kuuma Ennyimiririra nga Weegolodde: Ensobi etera okukolebwa kwe kwesigama mu maaso ng’ofukamidde ekiyinza okunyigiriza omugongo ogwa wansi. Okwewala kino, ekifuba kyo kikuume waggulu era obeere nga weegolodde mu kiseera kyonna ky’otambula. Kino kikwata bulungi ebitundu by’omubiri ebina ebiyitibwa quadriceps era kikendeeza ku kunyigirizibwa ku mugongo ogwa wansi.
  • Entambula efugibwa: Toyanguwa kusiba. Wansizza wansi wo

High Bar Squat mu bbaala Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola High Bar Squat mu bbaala?

Yee, abatandisi basobola okukola dduyiro wa High Bar Squat. Wabula kikulu okutandika n’obuzito obutono n’okussa essira ku ffoomu entuufu okwewala obuvune. Era kya mugaso okuba n’omutendesi w’omuntu oba omuntu alina obumanyirivu mu jjiimu ng’alondoola emisomo egisooka okukakasa nti akakodyo akatuufu kakozesebwa. Nga bwe kiri ku dduyiro yenna omupya, abatandisi balina okutandika mpola era mpolampola okwongera ku buzito ng’amaanyi gaabwe n’obwesige byeyongera.

Wagamba atya akawu emirundi High Bar Squat mu bbaala?

  • Low Bar Squat eteeka barbell wansi ku mugongo, ekwatagana n’olujegere olw’emabega okusinga high bar squat.
  • Overhead Squat kizingiramu okukwata barbell waggulu w’omutwe gwo mu squat yonna, ekiyamba ennyo balance n’okutambula.
  • Zercher Squat nkyukakyuka nga barbell ekwatibwa mu crook y’ebikoona byo, ng’etunuulira core yo n’omubiri gwo ogwa wansi.
  • Box Squat, erimu okufukamira wansi ku bbokisi oba ku katebe n’oluvannyuma n’oyimirira n’odda waggulu, eyamba okulongoosa ffoomu n’obuziba mu squat.

Waakulu obulimba ebyamarga High Bar Squat mu bbaala?

  • Deadlifts nazo zijjuliza bulungi High Bar Squats kubanga zitunuulira olujegere lw’emabega, omuli omugongo ogwa wansi, glutes, n’emisuwa gy’omugongo, okunyweza ebitundu bino kiyinza okuyamba okulongoosa ffoomu yo ey’okusiba okutwalira awamu n’okuziyiza obuvune.
  • Okusiba mu maaso dduyiro mulala ow’omugaso okujjuliza High Bar Squats, kuba essira lisinga kulissa ku quads ne core, okuwa workout y’amagulu enzirugavu ennungi n’okuyamba okulongoosa core stability okusobola okukola obulungi mu squat.

Ebifaananyi ez'okusobola okutandika High Bar Squat mu bbaala

  • Enkola ya High Bar Squat
  • Dduyiro wa Barbell ku bisambi
  • Dduyiro w’okunyweza ebitundu by’omubiri ebina (quadriceps).
  • Okuyigiriza kwa High Bar Squat
  • Engeri y'okukolamu High Bar Squat
  • Workouts za Barbell ku magulu
  • Ffoomu ya High Bar Squat
  • Okukola dduyiro wa quadriceps barbell
  • Okutendekebwa mu bisambi ne High Bar Squat
  • High Bar Squat okuzimba ebinywa by’amagulu