Lever Okutudde Squat

• Omusangwa w'ekifo: B'afideleli, Mmimbi.
• Ekitundu: Kakok yapapa obuzi obaakubambezzamu.
• Ekinaku eky'olwayo: Gluteus Maximus, Quadriceps
• Ekinaku eky'enna: Adductor Magnus, Soleus

Okuva mu Lever Okutudde Squat

Lever Seated Squat dduyiro azimba amaanyi ng’okusinga atunuulidde ebitundu by’omubiri ebina, ebinywa, n’emisuwa gy’omugongo, ng’emigaso egy’okubiri giva mu mugongo ogwa wansi n’omugongo. Kisaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba obuziyiza busobola okutereezebwa okutuukana n’obusobozi bw’omuntu. Abantu bandyagadde okussa dduyiro ono mu nkola yaabwe olw’obulungi bwayo mu kuzimba amaanyi g’omubiri ogwa wansi, okutumbula entambula, n’okutumbula bbalansi ennungi n’okuyimirira.

Okukola : Okukola Okufaayo Lever Okutudde Squat

• Kwata emikono ku buli ludda lw’ekyuma n’oggyamu obuzito ng’onyiga waggulu n’amagulu, ng’okakasa nti amaviivi go gakwatagana n’ebigere byo so si kugaziwa kuyita ku bigere.
• Wansi omubiri gwo ng’ofukamira ku maviivi, ng’omugongo gwo gugoloddwa era nga gukwatagana n’ekiwanirizi ekiriko paadi, okutuusa ng’ebisambi byo bikwatagana ne wansi.
• Sindika mu bigere byo okusitula obuzito, ogolole amagulu go okudda mu kifo we watandikira n’okukakasa nti tosiba maviivi go waggulu ku ntambula.
• Ddamu dduyiro okumala omuwendo gw’okuddiŋŋana gw’oyagala, bulijjo ng’okuuma ffoomu entuufu n’okufuga.

Enfatuko Okukola Lever Okutudde Squat

• Entambula efugirwa: Bw’oba ​​okola Lever Seated Squat, kakasa nti entambula zo zigenda mpola era nga zifugibwa. Weewale ensobi eya bulijjo ey’okukozesa amaanyi (momentum) okusitula obuzito. Wabula, kwata omusingi gwo era okozese ebinywa by’amagulu go okusika obuzito waggulu. Kino kijja kulaba ng’okola ebinywa ebituufu n’otossa bunkenke obuteetaagisa ku binywa byo.
• Okussa Ennungi: Fuuwa nga bw’ossa omubiri gwo n’ossa omukka ng’osika obuzito waggulu. Okussa obulungi kikulu okusobola okukuuma obuyinza n’okuganyulwa ennyo mu dduyiro.
• Weewale Okusiba Amaviivi: Ensobi etera okukolebwa kwe kusiba amaviivi waggulu ku ntambula. Kino kiyinza okuteeka ebiteetaagisa

Lever Okutudde Squat Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Lever Okutudde Squat?

Yee, abatandisi basobola okukola dduyiro wa Lever Seated Squat, naye kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okuziyiza obuvune. Era kya mugaso okuba n’omutendesi oba omuntu ssekinnoomu alina obumanyirivu ng’akulungamya mu dduyiro okukakasa nti okikola bulungi. Nga bwe kiri ku dduyiro yenna omupya, abatandisi balina okumutwala mpola era mpolampola okwongera amaanyi n’obuzito ng’amaanyi gaabwe n’obutebenkevu bitereera.

Wagamba atya akawu emirundi Lever Okutudde Squat?

• Barbell Front Squat y’enkyukakyuka endala mw’okwata barbell okubuna ekifuba kyo, ekiyamba okusikiriza quads zo ne core okusingawo.
• Hack Squat ekolebwa ku kyuma ekikusobozesa okutereeza obuzito n’enkoona, ekikuwa okusoomoozebwa okw’enjawulo eri ebinywa by’omubiri gwo ogwa wansi.
• Overhead Squat nkyukakyuka erimu okusoomoozebwa ng’okwata barbell oba dumbbells waggulu ng’okola squat, nayo ekwata ku mubiri gwo ogwa waggulu n’omusingi gwo.
• Bulgarian Split Squat dduyiro wa ludda lumu ng’ekigere ekimu kiwaniriddwa emabega wo ku katebe oba ku ddaala, ekiyinza okuyamba okulongoosa bbalansi n’okwawula okugulu okumu omulundi gumu.

Waakulu obulimba ebyamarga Lever Okutudde Squat?

• Amawuggwe: Amawuggwe nago gakola ebibinja by’ebinywa bye bimu nga Lever Seated Squat (quadriceps, hamstrings, ne glutes), naye bizingiramu okutambula ku ludda olumu, ekiyinza okuyamba okuzuula n’okutereeza obutakwatagana bwonna obw’amaanyi wakati w’enjuyi zombi ez’omubiri.
• Okusitula ennyana: Wadde nga Lever Seated Squat esinga kutunuulira bisambi ne glutes, okusitula ennyana kugijjuliza nga kunyweza ekitundu ekya wansi eky’amagulu, okukakasa nti amagulu gakola dduyiro mu ngeri ey’enjawulo n’okuyamba okutebenkera okutwalira awamu n’amaanyi mu ntambula z’okusitama.