Lunge Emabega
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Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu Lunge Emabega
Rear Lunge dduyiro wa mugaso nnyo mu mubiri ogwa wansi ng’agenderera n’okunyweza ebitundu by’omubiri ebiyitibwa quadriceps, glutes, ne hamstrings, ate nga era alongoosa bbalansi n’okutebenkera kw’omusingi. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, okuva ku batandisi okutuuka ku bannabyamizannyo ab’omulembe, kuba esobola okukyusibwa okutuukagana n’obusobozi bw’omuntu. Abantu bandyagadde okuyingiza Rear Lunges mu nkola yaabwe ey’okukola dduyiro kuba ekoppa entambula ya bulijjo, eyamba mu kukola obulungi emirimu, era esobola okuyamba mu kuziyiza obuvune nga etereeza okukyukakyuka n’obulamu bw’ennyondo.
Okukola : Okukola Okufaayo Lunge Emabega
- Dda emabega ng’ekigere kyo ekya ddyo, ng’obugere bwo butunudde mu maaso ate ekisinziiro kya ddyo nga kiva ku ttaka.
- Wansi omubiri gwo ng’ofukamira amaviivi gombi ku diguli nga 90, ng’okakasa nti okugulu kwo okw’omu maaso kuli butereevu waggulu w’enkizi yo ate ng’okugulu kwo okw’emabega kuwuubaala okuva wansi.
- Sindika ekigere kyo ekya ddyo okudda mu kifo we watandikira, ng’obuzito bwo bukuume mu kisinziiro kyo ekya kkono.
- Ddamu emitendera gye gimu ng’ekigere kya kkono kidda emabega, era ogende mu maaso n’okukyusakyusa amagulu okumala omuwendo gw’okuddiŋŋana gw’oyagala.
Enfatuko Okukola Lunge Emabega
- Weewale Okwesigamira Mu Maaso: Ensobi eya bulijjo gy’olina okwewala kwe kwesigama omubiri gwo mu maaso. Kino kiyinza okuteeka akazito akateetaagisa ku mugongo gwo ogwa wansi ne guggya essira ku mubiri gwo ogwa wansi. Bulijjo ekifuba kyo kibeere waggulu, ebibegabega bidde emabega, era otunule butereevu mu maaso.
- Tofubutuka: Ensobi endala etera okukolebwa kwe kufubutuka mu ntambula. Kino kiyinza okuvaako okufiirwa bbalansi n’okukola ffoomu etali ntuufu. Wabula, twala obudde bwo okukola buli lunge ng’ofuga. Kino era kijja kuyamba okuyingiza obulungi ebinywa byo eby’omusingi n’ebya wansi.
- Okukwatagana kw’okugulu: Kola
Lunge Emabega Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Lunge Emabega?
Yee, abatandisi mazima ddala basobola okukola dduyiro wa Rear Lunge. Dduyiro wa mubiri ogwa wansi omunyangu era omulungi ng’atunuulira ebitundu ebina, emisuwa, ebinywa ebiyitibwa glutes, ne core. Wabula kikulu okulaba nga ffoomu entuufu okwewala obuvune. Abatandisi balina okutandika n’okusitula obuzito bw’omubiri nga tebannaba kwongerako buzito bwonna. Singa wabaawo obuzibu oba obutabeera bulungi, kiyinza okuba eky’omugaso okwebuuza ku mukugu mu by’okukola ffiiti okukakasa nti obukodyo obutuufu.
Wagamba atya akawu emirundi Lunge Emabega?
- Rear Lunge with Overhead Press: Mu nkyukakyuka eno, onyiga dumbbells bbiri waggulu nga bw’odda emabega mu lunge, ng’okwata ebibegabega n’emikono gyo.
- Sliding Rear Lunge: Enkyukakyuka eno ekozesa sliding disc oba towel wansi w’ekigere kimu, ekyongera okusoomoozebwa eri balance yo n’okutebenkera.
- Rear Lunge with Knee Lift: Wano, oyongerako knee lift ku nkomerero ya lunge, erimu emirimu mingi egy’omusingi n’eyongera okusoomoozebwa ku bbalansi.
- Rear Lunge with Twist: Mu nkyukakyuka eno, oyongerako torso twist ku kigere kyo eky’omu maaso wansi ku lunge, ekikwata ku obliques zo ne zisomooza balance yo.
Waakulu obulimba ebyamarga Lunge Emabega?
- Step-ups nazo zijjuliza bulungi Rear Lunges kubanga essira ziteekebwa ku binywa by’amagulu bye bimu, naye nga zigattako ekintu ekiraga bbalansi n’okutebenkera, ekiyinza okuyamba okutumbula okukwatagana n’amaanyi g’omubiri okutwalira awamu.
- Glute bridges ye dduyiro omulala ow’omugaso okugatta ne Rear Lunges, kuba zitunuulira nnyo glutes n’emisuwa gy’omugongo, ekiyamba okunyweza n’okutonnya ebitundu bino, ebikulu ennyo mu kukola obulungi amawuggwe.
Ebifaananyi ez'okusobola okutandika Lunge Emabega
- Dduyiro wa Barbell Rear Lunge
- Okunyweza dduyiro mu bitundu by’omubiri ebina (quadriceps).
- Dduyiro w’okutonnya ebisambi
- Dduyiro wa Barbell ku magulu
- Enkola y’okukola dduyiro mu Rear Lunge
- Okunyweza Quadriceps ne Barbell
- Enkola ya Barbell Rear Lunge
- Engeri y'okukolamu Rear Lunge ne Barbell
- Dduyiro w’ebinywa by’ekisambi
- Okutendeka Quadriceps nga olina Rear Lunge.