Low Bar Squat
Empaawo y'ensomero
Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu Low Bar Squat
Low Bar Squat dduyiro azimba amaanyi ng’okusinga atunuulira ebinywa by’omubiri ogwa wansi omuli ebinywa by’omubiri ebiyitibwa glutes, hamstrings, ne quadriceps, ate ng’akwata n’omusingi n’omugongo. Workout eno nnungi nnyo eri abasitula obuzito, bannabyamizannyo, oba omuntu yenna ayagala okuzimba amaanyi g’omubiri ogwa wansi n’okutumbula fitness okutwalira awamu. Abantu ssekinnoomu bayinza okusalawo okuyingiza Low Bar Squats mu nkola yaabwe olw’obulungi bwayo mu kuzimba ebinywa, okulongoosa entambula, n’okutumbula omutindo gw’emizannyo.
Okukola : Okukola Okufaayo Low Bar Squat
- Yimirira ng’ebigere byo byawuddwamu okutuuka mu bugazi bw’ebibegabega, ng’obugere butunudde katono ebweru, era onyweze omusingi gwo.
- Tandika entambula ng’osika ebisambi byo emabega, ng’ofukamira ku maviivi n’okka omubiri gwo ng’olinga atudde emabega mu ntebe, ng’okakasa nti amaviivi go tegayita ku bigere.
- Wansi omubiri gwo okutuusa ng’ebisambi byo bikwatagana wansi, oba okutuuka w’osobola okugenda mu ngeri eyeeyagaza ng’omugongo gwo gugoloddwa.
- Sindika mu bigere byo okuyimirira oddeyo waggulu mu kifo w’otandikidde, kakasa nti omugongo gwo gugoloddwa ate ng’omusingi gwo gukwatibwako mu ntambula yonna.
Enfatuko Okukola Low Bar Squat
- **Okuteeka n’okutambula kw’ebigere**: Ebigere byo birina okuba nga byawukana okutuuka mu bugazi bw’ebibegabega, ng’engalo zo zitunudde mu nkoona katono ebweru. Bw’oba ofukamidde, weewale okukkiriza amaviivi go okuyingira munda. Mu kifo ky’ekyo, gezaako okusika amaviivi go ebweru mu ludda lw’engalo zo. Kino kijja kuyamba okuyingiza ebinywa ebituufu n’okukuuma amaviivi go obutafuna buvune.
- **Kuuma omugongo ogutaliiko ludda**: Okwewala obuvune, kikulu nnyo okukuuma omugongo nga tolina ludda lwonna mu ntambula. Tozingulula mugongo gwo oba okuguyisaamu amaaso. Engage your core okuyamba okukuuma omugongo gwo nga gugoloddwa n’okukuwa obutebenkevu.
- **Enkola Entuufu ey'okussa**: Okussa kutera okubuusibwa amaaso naye kyetaagisa
Low Bar Squat Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Low Bar Squat?
Yee, abatandisi basobola ddala okukola dduyiro wa Low Bar Squat. Wabula kikulu okutandika n’obuzito obutono oba wadde ebbaati yokka okumanyiira entambula n’okukola. Era kya mugaso okuba n’omuntu alina obumanyirivu, ng’omutendesi w’omuntu, okulungamya okuyita mu ffoomu entuufu okwewala obuvune bwonna obuyinza okubaawo. Bulijjo jjukira nti ffoomu entuufu n’obukodyo bikulu okusinga okusitula obuzito obuzito naddala eri abatandisi.
Wagamba atya akawu emirundi Low Bar Squat?
- Front Squat: Barbell ekwatibwa mu maaso g’omubiri okuyita mu deltoids, ng’essira likyusizza ku quads ne upper back.
- Box Squat: Kino kizingiramu okufukamira wansi ku box oba bench nga tonnayimirira kudda waggulu, ekiyinza okuyamba okulongoosa ffoomu n’okutunuulira ebibinja by’ebinywa eby’enjawulo.
- Zercher Squat: Mu nkyukakyuka eno, barbell ekwatibwa mu crook y’ebikoona, nga esomooza amaanyi g’omusingi n’omubiri ogwa waggulu.
- Overhead Squat: Wano, barbell ekwatibwa waggulu mu ntambula yonna, ekyetaagisa era okulongoosa bbalansi, okutambula, n’amaanyi g’omusingi.
Waakulu obulimba ebyamarga Low Bar Squat?
- Squats z’omu maaso ziyinza okuba ez’omugaso mu nkola yo kubanga zikyusa essira okusinga ku quadriceps, okuwa enkulaakulana y’amaanyi g’amagulu mu ngeri ey’enjawulo nga zigatta wamu n’okussa essira ku hamstring ne glute kwa Low Bar Squats.
- Amawuggwe naddala ag’okutambula, gajjuliza Low Bar Squats nga gatunuulira ebitundu by’omubiri ebina, ebinywa, n’emisuwa gy’omugongo, ate nga era galongoosa bbalansi n’okutebenkera, ekiyinza okutumbula omutindo gwo ogw’okusitama okutwalira awamu.
Ebifaananyi ez'okusobola okutandika Low Bar Squat
- Enkola ya Low Bar Squat
- Okukola dduyiro wa Barbell Squat
- Dduyiro w’okunyweza ebitundu by’omubiri ebina (quadriceps).
- Okuzimba ebinywa by’ekisambi
- Dduyiro wa Barbell ku bisambi
- Ffoomu ya Bar Squat eya wansi
- Workout z’omubiri ogwa wansi nga zikozesa barbell
- Barbell akuba enduulu ku bitundu by’omubiri ebina
- Engeri y'okukolamu Low Bar Squat
- Okutendekebwa mu maanyi mu bisambi